deloads..when and how?

[new_arnie]

hi,

I've been doing a modified version of IAs simple power based routine for about 8 weeks with very good results so far.

only thing is that I still have problems progressing on the flat bench. its kinda strange because on the DB presses I actually improved!!

well but my actual question is: when progress stops should I change the program a bit or rather do a deload and keep doing what I've been doing?

if so, how do I actually do it? just lower the weights (how much?) ?

thanks

[Grassroots]

hi,

I've been doing a modified version of IAs simple power based routine for about 8 weeks with very good results so far.

only thing is that I still have problems progressing on the flat bench. its kinda strange because on the DB presses I actually improved!!

well but my actual question is: when progress stops should I change the program a bit or rather do a deload and keep doing what I've been doing?

if so, how do I actually do it? just lower the weights (how much?) ?

thanks

Wow, my exact problem as well. :)

[iron addict]

Change it up some.

Do your dumbbell benches first and benches second and I bet the problem reverses:D

IA

[new_arnie]

ok that was a quick answer..thanks a lot :phat:

[Steven06]

Change it up some.

Do your dumbbell benches first and benches second and I bet the problem reverses:D

IA


oh man best answer ever. simple but effective. where do u get these things from IA. i had same problem thanks.

one question for some reason i found out that after i deadlift i can squat much more. do u know why that is ???????????

[Jackington]

Something similar to that happened to me. It's cause the CNS isn't fully warmed up yet. Basically either warm up more, do more warm up sets or do some other less important exercise first and chances are your squat and deadlift will both go up!

[iron addict]

Jackinton pegged it perfectly. It is purely CNS related. CNS does not get all that fired up from the warmups of upper body excercises so by the time YOU are ready to lift CNS still isn't. So, you do your first lift, struggle with it and by the time you go to your next lift you are ready to go from a CNS sandpoint and get a PR on the next lift. There is less tendency for this to happen with lower body work because the warmups are, or should be much more demanding, but it occurs for some people.

Doing the pimary lift second is a solution that I am not very happy with, but it surely does work. What I prefer to do is have lifters that have problems with this do heavy ab or calf work--or something unrealted to the bodypart/lift that is the main lift before doing the core lift.

IA

[Steven06]

Jackinton pegged it perfectly. It is purely CNS related. CNS does not get all that fired up from the warmups of upper body excercises so by the time YOU are ready to lift CNS still isn't. So, you do your first lift, struggle with it and by the time you go to your next lift you are ready to go from a CNS sandpoint and get a PR on the next lift. There is less tendency for this to happen with lower body work because the warmups are, or should be much more demanding, but it occurs for some people.

Doing the pimary lift second is a solution that I am not very happy with, but it surely does work. What I prefer to do is have lifters that have problems with this do heavy ab or calf work--or something unrealted to the bodypart/lift that is the main lift before doing the core lift.

IA



oh ok thanks. so if its a sqaut DAY. i should do an exercise where it doesnt hit the legs but another body part. but then how do warm up ur legs if ur training another body part??????????




thanks

[iron addict]

Steven, Try doing heavy ab work first.

IA

[Marz]

hi,

I've been doing a modified version of IAs simple power based routine for about 8 weeks with very good results so far.

only thing is that I still have problems progressing on the flat bench. its kinda strange because on the DB presses I actually improved!!

well but my actual question is: when progress stops should I change the program a bit or rather do a deload and keep doing what I've been doing?

if so, how do I actually do it? just lower the weights (how much?) ?

thanksDo a deload week every 3-4 weeks of intense training (would be generally speaking or you could take one when you need one, which is optimal). Deloading is a quite easy I think, just go by this: Deload intensity and keep volume the same.

I do 4 exercises, three of them are compound lifts I do 3x3, on a deload week I would do 80% of the weight I do on a loading phase and do 3x3.

[dbcb314]

First off... that is interesting IA, I never thought of that before.



Thread starter: On higher volume programs (high volume FOR ME at least), I deload after 3 weeks no matter what even if I think I am fine. On lower volume programs, I deload only after I start to feel beat up and not recovered. My deloads last usually a week and sometimes two. Usually, I cut a ton of volume, keep about the same intensity, and keep frequency the same. This seems to work for me. If my joints are aching, I will cut the intensity a bunch and keep the volume up. It all just depends on how I feel.