How To Deload (And Why It's Essential).

Deloading is an essential part of any training program, but especially so for those over 30, those who have a good few years of weight training under their belts, and those who are legitimately very strong. But what does it do? The process of scheduling easier days/weeks of training simply put helps a lifter fully recover, recharge and return to the gym with an increased potential to push themselves harder. It does this from a combination of:

• Allowing muscles, joints and tendons an extended recovery from heavy loading.

• A reduction of volume allowing for fuller recovery between sessions.

• A mental break from the constant pursuit of progressive overload.

• An increased desire to hit the gym hard after a period of restraint.

And it's hugely effective. It's the same as taking a break from work, or any taxing activity. Having a complete weekend off work leaves you feeling ready to go again Monday. Having a week off work every quarter really helps you stay refreshed and find balance in your life. Do the opposite, and refuse to take anytime off and you guarantee that you'll burn yourself out. Maybe not the first time you work the weekend. Maybe not the first time you don't take a holiday. But it will happen. So planned breaks, like planned deloads, help you stay at your best for longer, and accumulate better work, quicker, to great effect. All the most successful lifters deload, and they'll more often than not do it in the same way I'm about to describe here. When to Deload First up you need to schedule your deloads and understand when you need to be taking them. The most common way to deload is to follow the "three to one rule", where you take one deload for every three parts of work. This can mean:

• One deloaded session in every week (4 sessions)

• One deloaded week in every month (4 weeks)

• One deloaded month in every quarter (4 months)

With the more you do higher up that chain, the less you likely have to do further down it. So for example the better you stick to one easy session in every week, the less likely it is you'll need a whole month off at the end of the quarter. How to Deload So once you've scheduled those weeks in, you can figure out how to tackle those sessions. You've got two main variables you'll adjust when deloading. Intensity (weight), and volume (sets x reps). With intensity you're looking at a 20-40% drop in the weights your lifting. Closer to 20% if you're younger or weaker. Closer to 40% if you're older and/or stronger. Volume wise, you're looking at a 30-40% drop in sets, so if you usually do 3-4 sets on each movement, drop it down to 2, maybe 3 sets at a push. Combining these things may make it feel like a wasted session/week, but it won't when you hit the gym again post-deload feeling refreshed physically and mentally, and absolutely itching to get back to pushing heavier weights.