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Message
Deload?
Posted on 8/28/26 at 11:18 am
Posted on 8/28/26 at 11:18 am
I’ve been lifting on a progressive overload plan since February. Have loved it and made some great progress. But the last couple of weeks I have been physically drained and really not looking forward to my sessions. Should I take a week off? Or deload? Quit being a puss?
What’s your advice?
What’s your advice?
Posted on 8/28/26 at 11:50 am to JPB
yes. Deload either with weight and volume, or taking days out of the gym.
4-5 day break is good for the soul and the body every 6 months or so.
You will be surprised how well you lift when you return.
4-5 day break is good for the soul and the body every 6 months or so.
You will be surprised how well you lift when you return.
Posted on 8/28/26 at 11:54 am to Long Ball Larry
I was leaning towards a full week off. Either school starting back for the kids and a new puppy at home, my sleep has been crap. So I’m sure I could use it
Posted on 8/28/26 at 12:04 pm to JPB
You'll shrivel up and lose all your gains.
but yeah a full week will be fine too... its just hard for me personally to stay away for that long
but yeah a full week will be fine too... its just hard for me personally to stay away for that long
Posted on 8/28/26 at 1:43 pm to JPB
Progressive overload plan is the way to go.
Yes, deloads are great. Also just taking 4-5 days off here and there works wonders, especially as you age.
I usually plan days off around a trip and try to get 15K steps in doing normal activities, which isn't that hard if your active. I always, I mean always feel better and stronger in the gym when I get back to it.
Yes, deloads are great. Also just taking 4-5 days off here and there works wonders, especially as you age.
I usually plan days off around a trip and try to get 15K steps in doing normal activities, which isn't that hard if your active. I always, I mean always feel better and stronger in the gym when I get back to it.
Posted on 8/28/26 at 4:28 pm to JPB
Take a week off baw. No exercising at all. We give you permission.
This post was edited on 8/28/26 at 4:29 pm
Posted on 8/28/26 at 5:34 pm to JPB
Yes listen to your body. Dont know your age but doing a lighter week or just taking off conpletely for a week is helpful.
A good deload for me includes daily activity, mobility and stretching and of course vigorous intercourse.
A good deload for me includes daily activity, mobility and stretching and of course vigorous intercourse.
Posted on 8/31/26 at 8:54 am to JPB
This is why I love Wendler's 5-3-1. It has a built in deload week. And as I get older I feel like I need that week more than ever.
The week is three sets of five
40% of training max
50%
60%
All accessory exercises done at 50%
That deload week keeps me from feeling beat the frick up all the time.
The week is three sets of five
40% of training max
50%
60%
All accessory exercises done at 50%
That deload week keeps me from feeling beat the frick up all the time.
Posted on 8/31/26 at 11:56 am to JPB
Every 2 months I take a week off. It seems to help.
Posted on 8/31/26 at 4:26 pm to boxcarbarney
quote:
Wendler's 5-3-1
just started a 5-3-1 BBB last week, on week 2 now. was doing hypertrophy stuff for the last 2 years, but want to refocus on building strength, so going to give this a shot.
got real nerdy and made my own 5/3/1 spreadsheet that auto calculates everything (even new 1RMs) and now i have the next 4 months planned out.
Posted on 9/2/26 at 8:35 am to afinewagoneer
quote:
just started a 5-3-1 BBB last week
I used to do BBB every winter. Not sure if my knees would forgive me if I tried it now.
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