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Originally Posted by hackskii Oh man, what a sweet post.
I thought you should put it in the training as a sticky.
Dude, I cant rep you again yet but if I could Id hit you a few times.
Great post almost one of the best I have ever seen.
Well it is the best training one I ever saw.
Man, this surely will get ripped off and travel the net 
Its a good thing if it does. Question?
Do you deload if you are still gaining?
The reason I ask this is I had a shoulder injury and had to baby it for 2 years.
I dropped bar bench and went to dumbells.
Had to go very light and work up very slowly by just adding a couple of reps a week.
Now after about 4-5 months I am still gaining each week but maybe just a rep or two but still gaining.
Should I delod before I get to the top?
Or should I just keep going (as I am still getting stronger) till I plateau?
And would just one week be enough for deload?
Or should I take that week off altogether? |
Thanks dude.
If you're doing a single factor program, I would suggest not deloading until you stop gaining.
However, in this dual factor program, you have to let the majority of the lifts lead. So if you still feel you have some gaining in you on the overhead press (for instance), but your squat is at your maximum, you're best of deloading and then ramping up a bit faster on the overhead press while ramping up slower on the squats during the intensity phase.
For the deload, although it's written as a single week, you will probably find the first week or two of the intensity phase will allow you to deload some as well, as these will not be anywhere near your max yet, due to the reduced rep range.
Even if you're using a single factor program, you will probably just want to back off for the deload and ramp up again (which will effectively give you a couple of weeks or so of deloading).
For example, let's say you're doing a single factor program. You might do this:
Week 1 - 100kgx8
Week 2 - 105kgx8
Week 3 - 110kgx8
Week 4 - 115kgx7 (oops, we failed on the 8th rep, better deload)
Week 5 - 105kgx8
Week 6 - 110kgx8
Week 7 - 115kgx8
Week 8 - 120kgx8
As you can see, weeks 5 and 6 will probably be quite comfortable.