More on the Deload
I get asked a lot of questions about the deload and if it is necessary. Or “Can I skip the deload? I’m a beginner.” Or if they can do dynamic barbell work in place of the normal training. I’d like to answer, “If I didn’t believe in the deload, then I wouldn’t have written it.” Just the same reason as to why I don’t do Zercher squats, overhead squats or count calories.
Here are some easy points to remember on deloading.
* When in doubt, do the deload. Don’t be in such a rush to stall out.
• Do SOMETHING during the deload week, don’t just take it off. Life has a funny way of giving you “natural” deloads so take those when they come. This means holidays in which you miss a week of training, vacations, finals week, birth of a baby, sickness, etc.
• You can increase the conditioning provided it at the beginning of the week – but please don’t overdo it. You can’t deload the lifting and increase the conditioning to such a degree that it nullifies the point of the deload.
• If you train 4 days/week, you can cut the training down on the deload week to two times per week. Do the squat/ bench in one session and the deadlift/press on the other.
• To remain on schedule (i.e. the power of habit), go to the gym at the normal time and go the normal amount of days you usually train. So even if you coalesce 4 days of lifting in 2 days, go to the gym the other 2 days and do a thorough stretching/rolling/mobility session. And now the obligatory Slayer reference (paraphrased) – “Transforming four days to two/Learn the sacred words of praise!”
• In reference to the above a training week would be:
Monday – Squat/Bench
Tuesday – Parisi Warm-up
Thursday – Deadlift/Press
Friday – Parisi Warm-up
• I don’t recommend doing dynamic barbell training as a substitute for deloading.