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Forum » If you don't Deload, you're an idiot (dedfknsrs) (studies)
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Thread: If you don't Deload, you're an idiot (dedfknsrs) (studies)

post 1690486283 09-22-2023, 10:40 AM
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If you don't Deload, you're an idiot (dedfknsrs) (studies)

http://www.ncbi.nlm.nih.gov/pubmed/20543732

study showing advanced, college athletes progressed more in 1RM bench, squat, and max reps at 225 lbs when auto-regulating their training intensity (e.g., taking some days easy) versus a linear model of always pushing yourself.

http://www.ncbi.nlm.nih.gov/pubmed/21771261

study comparing one group doing a 15-week continuous workout program, versus a program that did 6 weeks, took 3 weeks off, then did another 6 weeks. It found no significant difference between the groups.

http://www.ncbi.nlm.nih.gov/pubmed/23053130

The results indicate that 3-week detraining/6-week retraining cycles result in muscle hypertrophy similar to that occurring with continuous resistance training after 24 weeks.
post 1690486543 09-22-2023, 10:46 AM
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  1. MetroBrah
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I haven’t read the study, but the group that did 6 weeks on 3 weeks off, did they not train at all or did they do some light high repitition lifting on their off weeks?
post 1690486703 09-22-2023, 10:49 AM
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Seems like common sense to me. If you read about how runners train, most of them do "easy runs" at 2-3 mins/mile slower than their race pace and only do speed/threshold runs a couple of times a week. For lifting, pretty much any intelligently designed program has you deloading for a week every month or two. Avoiding injury is a huge part of the battle

Consistency > Intensity
post 1690487013 09-22-2023, 10:55 AM
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Originally Posted By MetroBrah⏩
I haven’t read the study, but the group that did 6 weeks on 3 weeks off, did they not train at all or did they do some light high repitition lifting on their off weeks?
Didn't lift on those 3 weeks

Which seems kind of absurd to me

I start to lose strength after only 1 week

But it is what it is.
post 1690487193 09-22-2023, 10:58 AM
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Originally Posted By OGfrom06⏩
Didn't lift on those 3 weeks

Which seems kind of absurd to me

I start to lose strength after only 1 week

But it is what it is.
I would probably do something more like push hard for 6 weeks (i.e. keep trying to aim for a new 1RM) and then do an "easy" cycle for 3 weeks. Like deload by 15% or so and maintain for a bit

A 2:1 ratio of harder training vs lighter training sounds pretty reasonable
post 1690487773 09-22-2023, 11:06 AM
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I forget where I read this, but think of training like a bucket of water, you have to rest and empty your bucket to refill or else you just have stagnant water going all over and too much weight
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