Two questions about de-loading

Spacey · Apr 18, 2014

Read an article on this and had a couple questions I'm hoping you guys might be able to help answer:

(1) I feel like certain muscle groups burn out faster than others. For example, my arms recover very quickly, but legs seem to burn out after a few weeks. Could I do a de-load workout every 4th week for legs, but keep the volume and intensity of the other workouts the same? Or do you need the full week at lower volume to reload properly?

(2) If I change up my training volume about once a month—for example, one month strength (low reps), one month hypertrophy (8–12 reps), one month endurance (15–20 reps)—do you still need the full de-load week? The author seems to suggest that changing exercises and rep ranges might be an alternative to de-loading, but I'm not sure. What do you guys think?

Thanks.

Cerberus777 · Apr 19, 2014

when it is time to take a week or 2 to lighten up the weights or not go to the gym at all, Is when my back and legs wont progress in weight. the arms are small and dont do nearly as much...so listen to the larger groups. If only your legs are not recuperating, You need to look at your program.

sammy555 · Apr 19, 2014

I've tried just deloading the big stuff but does not seem to work that well for me. Recently took 10 days of gym ( first break in year and half) and going back was amazing. Intensity through the roof and strength back to where it should be all round. Think I might just take a week of here and there during school breaks for convenience and being able to focus my energy on my son in that stressful time lol. I joke but he does keep me busy and without my nap after legs it can wear me down so send like ideal time to recuperate.

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