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Deloading In Your Weight Lifting Program
For the most part, heavy lifting is the way to go. Most people do not challenge themselves enough in the weight room and as a result do not see the results they are looking for.
The body responds best to change and variations in lifting routines. Regular changes in weight, volume, sequence of exercises and worked muscle groups is the most effective way to achieve your desired physique.
However, it is also very important to have hard weeks and easier weeks. The easier weeks are called Deloading. Deloading is when you decrease weight and increase reps approximately every 4 weeks in your lifting program, for one week. Or when your body tells you it’s time to take it easy.
Deloading is important because:
-The muscles should break without taking too much time. You already have your rest days between workouts. Deloading is a way to recharge without taking entire weeks off at all.
-Heavy lifting for an extended period of time can overload the nervous system.
– Change and diversity ensure success. Don’t think of deloading as retrogressive. Think of it as a change in routine
– Prevents over training and mental burnout
– Increases progress
– Prevents over training injuries
– Increases motivation. Doing the same type of routine gets a little old!
For instance:
If youare train with a high intensity of 6-8 reps for 4 weeks, then you need an unloading week. Increase your reps to 12-15 and decrease the weight and number of sets. You do NOT train to failure. You still train until it burns. Just not until you can’t anymore. If you are training at an intensity of 80-90%, a deloading week would be at an intensity of 55-65%.
The two most important things to do to get a great body is to always challenge yourself, but also give yourself a chance to rest so you come back stronger!
Lift for results!
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