Should I Be Deloading?
Introduction
One of the first things we need to understand when it comes to training is the law of diminishing returns. This is basically the idea that after an ideal level of input is reached, adding additional input will result in smaller increases in performance. It can get to the point where additional input can actually reduce performance. This is a long way of saying, more is not always better. The next thing to understand is the theory of supercompensation. It is very simple. After exposing the body to a training stimulus, the body recovers to a point above pre-training levels. It over compensates for the stress it received in order to not feel stressed by the same stimulus in the future. With these two things in mind, we can take a look at what a deload is and see why it is useful. A deload is a purposefully planned decrease in training stimulus (both intensity and volume in most cases) with the intent to enhance recovery and promote supercompensation. These structured changes also can act as a completely different stimulus or input. Long story short, sometimes less is better, especially when it helps your body recover to a higher level than where it previously started.
When Should I Do It?
Is there a set time frame everyone should deload? No. There are guidelines that we will look at but in the end, everyone is different. Generally speaking, beginners will be able to sustain training stimulus for longer, with less of a need for deloads and less as often. This is mostly because beginners have yet to develop a strong enough base and ability to strain and push themselves to a true limit of their current capacity. While more intermediate and advanced will be able to push closer to threshold weights, maximize their nervous system activation, and tolerate higher training loads and volumes. All this leads to the need to deload more regularly. If training and intra-weekly recovery is optimal you can push deloads up to 6 weeks apart. However, most people will do better with deloads every 3 to 4 weeks due to their training, recovery, and diet being sub par.
Examples Of Deloading
As mentioned before, deloads are generally a reduction in intensity and/or volume. This is the easiest way to structure them. For example, if you are doing 5 sets of 5 reps for your primary training where you increase weight each week, on the fourth week, do 3 sets of 5 reps at 70% of your working weight from the previous week. This will give your body a chance to still practice your movement, balance, coordination while significantly reducing weight and volume to allow both your body and nervous system to recover for the next week. The options for deloads are endless and can come in many different forms. Completely changing the exercise for your deload is an option as well. If you bench press for three weeks, you could deload with a dumbbell variation. If the training weeks were high intensity low volume, your deload could be lighter dumbbell work with higher volume to change the stimulus more dramatically. A lot of what goes into deciding a proper deload is trial and error. Finding a good/experienced coach will help eliminate some of the guesswork but at the end of the day, it will still need to be somewhat individualized for optimal results.