Jump to content


Sign in to follow this  

De Load Planning

Recommended Posts

Does anyone have any preferences for what they change in a DeLoad phase/week?  Something pretty much always came up (getting ill, events, etc) that would force me to be out of the gym for most or all of a week, so I've never actually had to plan one.  I still have a couple weeks before it 'should' be scheduled, so this might be a little optimistic that nothing will happen between now and then, lol.

I'm looking at a few options so far:

- Just lower the weight on things I'm struggling with and keep other things normal.

- Reduce the weight on everything - from 85% 1RPM (4-6 reps) to 60-65%-ish (8-10?)

- Keep the weight the same but lower volume of reps.

- Do a few days of full-body compound lifts at reduced weight and increase days of cardio.  Currently I'm there 5-6 days a week.  The extra 'floater' day is devoted to cardio and core.

Thanks for any suggestions, input, ideas, etc. you may have!

Share this post

Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Sign in to follow this  

  • Create New...

Important Information

By using this site, you agree to our Terms of Use.