Are You Overtrained? Should You Deload?
Two catchwords that continue to make me shake my head are overtraining and deload. The end goal is a balance between training and recovery.
4-Week Hypertrophy Block for the Powerlifter
In 4 weeks, relieve tired muscles, add muscle or lose fat, and reenergize your CNS for the next cycle with this hypertrophy block.
8-Week Reset Program for the Stressed Lifter
Use this 8-week reset program to give yourself an “active break” while reaping the physical and mental benefits of regular training.
3 Steps to an Effective Deload
Before you take a break from lifting heavy (and for those of you that are on the fence wondering if deloads are even necessary), consider three backed-by-science steps.
Casey Williams Rules To Deload By. Breaking It Down Using The 60% Rule.
"The Rules of a Deload: Take the exact (or almost exact) training sessions from the previous week and... 1. Reduce intensity by 60% (not 60% of your max but 60% of the previous week). 2. Reduce volume by 60% 3. Remove taxing movements - taxing will mean different things to different lifters (For me […]
Tough Times Need Clear Perspectives
The first thing is that lifters need to let go of the thought that they are going to lose all of those hard-fought gains after missing just a couple of training sessions. This is complete nonsense,
Constraints: How to Use Them
I challenge you to think of this economic shutdown as a forced deload. Is it something that you want? No. Will it completely crush you? Probably not.
Don't Peak Too Soon: Strongman Training 2 Weeks Out
You have to learn that 2 weeks before the competition, you aren’t going to get stronger. All you can really do is screw things up. Don’t lift 1RMs; instead, deload or train with lighter weights. You want to peak at the competition, not in training.
20-Week Raw Dog Yoke Program Cycle
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
4 Non-Training Podcasts You Should Listen To
Instead of listening to the same old radio station on your daily commute, why not learn something new from these podcasts? Stick your Airpods in your ears or connect your phone in your car’s radio via Bluetooth and listen away!
Use a Hand Dynamometer to Measure Your Recovery
If you aren’t sure if you’re overtraining, you could measure your jump height each day. But there’s an easier way to pinpoint if your nervous system is overloaded: the hand dynamometer. Give it a squeeze once a day — that’s all it takes!
The Four Weeks Post-Meet
Look before you leap into training right back after your last meet because the next four to six weeks can (and will) set up your next cycle for success… or for failure. Take time to reflect on that. Success or failure… which one will you choose?
The Most Important Principle for Strength
With all of the information we have at our fingertips, it’s easy to lose track of some of the basic principles of strength training. One that’s easy to forget: Balance training and recovery as evenly as possible.
WATCH: Table Talk — Deloading with Dave Tate and Joe Sullivan
Even though you don’t want to do it, you have to do it. And by “it,” we mean “deload.”
The Price is Right — Or is it?
Most people, when given the opportunity, like to run on about how busy they are and how they have no time to do anything they want to do or to get everything done that they need to get done in a day. Bodybuilders do it.
Try This On for Size
It all started about two weeks post-Arnold, when I secured my second win back-to-back. I did what I’d always done—push the limits, take drugs, and eat food.
WATCH: Table Talk with Dan Green — How Dan Structures His Training
Through years of mistakes and experimentation, Dan has refined his approach and found a setup that works for him.
Fall Training for Wrestlers: Programming and Deload Weeks
In theory, it’s good to force your athletes to take a deload every fourth week. In reality, it rarely works out for the best. Here’s an alternative option and a sample program that will keep things rolling in the right direction.
What, Why, When, How — A Guide to Using an Intro Week
I have had more tweaks and muscle strains occur during the first week of getting back into training than any other time. If I’d known how to use an intro week, this never would’ve happened.
25 Tips for a Bigger Raw Deadlift
A brutally strong deadlift will never come easily, but that doesn’t mean you need to get fancy.
I Can’t Touch A Barbell Without Hurting: Train or Take Time Off?
If you try to ignore an injury, you’re going to end up in one of two places: with compensated strength or accumulated injury. Is continuing to train, but simply using lighter weights, the answer?
You're Probably Not Overtraining
Thinking that overtraining cannot happen is wrong. Immediately jumping to the conclusion that you need to back off or deload is also wrong.
Why Bodybuilders Have a Love/Hate Relationship with Vacations
I get asked a lot about what to do about workouts, diet, etc., while on vacation. My response?
The Week Before the Meet — Unstructured or Accounted For?
This is a time when your mind will start to play tricks on you. Are you mentally committing to the time off?
An Unconventional Motive for Muscularity
There are a whole shitload of really good reasons you should get as jacked as you possibly can.
WATCH: Table Talk — Training Tips to Break a Bench Press Plateau
Stop beating yourself up after hitting a sticking point in your training. Figure out what the problem is and fix it. These tips will help the troubleshooting process.
Are You Overtrained or Under-Recovered?
Some people will tell you that overtraining isn’t real. Don’t listen to these people. Take the time to consider your recovery just as much as you consider your training.
WATCH: When Should You Deload?
Do you need a deload or are you just being lazy? What is a deload, anyway?
The Facts about Deloading: Is it Necessary for You?
Many of us have gotten stuck in the ways of the deload week; when it's upon us we basically go through the motions. Read what Jordan Syatt has to say about the traditional deload week and how you can capitalize on every training session.
Determining When to Back Off Training
Every online critic has his own idea about central nervous system recovery. When should you step away from the gym to accelerate progress and avoid injury?
The Mechanics of Recovery: Knowing When to Recharge
Quit pretending you are a Ferrari when you are (in fact) a second-hand high-mileage Ford Focus.
Deload, Detrain, Decondition...Defeated?
Three months out of the gym, how much have you really lost?
Maximizing Supercompensation for Maximal Hypertrophy
Get a grip on your addiction. You’ll love the result.
Elitefts Classic: 52 Most Common 5/3/1 Questions
You’ve read the book, you know the program. Here’s how to perfect it.
Managing the Training Process: Practical Considerations for Coaches
While strength and conditioning coaches need to keep their athletes in proper shape throughout the year, they must also be conscious and realistic about their players’ needs.
Thank God It's Deload Week
I was fortunate enough to attend a seminar at DeFranco’s Gym that was hosted by Joe DeFranco, Jim Wendler, and Date Tate. It was there that Dave first introduced me to the concept of a deload.
How Often Should You Deload?
This process will change based upon what sport you are involved in because of different types of skill based training.
Deloading for Optimal Strength and Speed
When you train hard for a long duration of time, you eventually have to take one step back in order to take two steps forward.
Gots to Get Your Deload On
What is one of the biggest mistakes strength coaches, personal trainers, athletes and lifters make?
Sushi Improvements
After competing in the Iron House Classic this past spring, I wanted to turn my attention to developing my raw strength. Based on some reading and videos I had seen, I made some unique adjustments to my dynamic effort bench training. These changes helped improve my raw (sushi) bench by 40 lbs in only 14 weeks.
Deload to Reload
I’ve wanted to write this article for awhile and there have been several questions on the Q/A that touched on this subject. For those not familiar with the term “deload” by basic definition of it is this: to take a break from extreme training.