De-load weeks with a full-time career
Work smart not hard. This is a common expression and is very much relevant in today’s blog post, which is about de-load weeks.
Often guys think that the harder they work in the gym the more muscle and strength they will build, but this just isn’t true. Your body has limits and you need to be aware of them. You also need to be aware of how to break through them.
After an “X” number of weeks of resistance training, your strength will plateau. I haven’t specified exactly how long you will train for until this happens because this depends on the individual and whether their lifestyle factors are optimized for success in the gym or not. It also depends on how good their training program is and their genetic disposition for building muscle and strength.
Regardless, it happens to everyone and you need to know how to break through these plateaus so you can continue to make progress week in week out for many years to come.
When your strength plateaus you need to have what’s known as a deload week. This is where you drop the volume and intensity by 50%, meaning you lift half the weight you were lifting in the previous week. You also do half the amount of volume you were doing too.
For example, if you were pressing 60kg for three sets of 10 reps on bench press and your strength had plateaued you would drop this down to 30kg for two sets of 10 reps. The volume is being dropped by doing one less set and the intensity is being dropped by lifting half the weight you have been lifting.
This is CRITICAL for recovery. You see, what’s been happening is your body has been in overdrive. Each week you have been accumulating muscle stress and stimulating your central nervous system more and more with heavier weights. It’s also very likely that you’ve been doing more volume every week too (more sets and reps with these heavier weights).
This all puts your body into overdrive and long term it leads to sub-optimal recovery causing strength loss, prolonged fatigue when you’re at work and potentially injuries meaning time spent away from your career and missing out on events with your family and friends.
By having a de-load week, you allow your body to recover properly with a week of active recovery. You’re still in the gym, but you’re training at a much lower volume and intensity compared to previous weeks.
When you bump up the volume and intensity again, you will notice your strength increase. Weren’t getting stronger on bench press? No need to worry, having a de-load week will sort this out. Got a stubborn squat? You’ll break through it with a de-load week.
The problem most guys have is they don’t know when to have one, or they know how to have one but keep increasing their volume and intensity indefinitely for months on end.
This is a recipe for disaster. You may know how to have a de-load week, but you don’t know how to manipulate intensity and volume properly every week for results.
This is what you get when you join my ABIC Membership Program: /https://jamesclewlow.com/alphabossapp/
You get a workout program that has de-load weeks strategically used every month and careful manipulation of volume and intensity. This means you never plateau and continue to get jacked and strong.