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Dave, I have been lifting hardcore for many years and have a pro total. How often should I deload?
- Mr. Hardcore Lifter
Dear Mr. Hardcore,
Here are a couple of things you should know:
1. If your program is solid you won’t need a deload except before a meet. This is assuming you mean taking a light session in place of a heavy one.
2. This brings up the next point; if you are hardcore then you should be competing two to three times per year. Each time you will have a one week deload before the meet and another light week after. This is six weeks a year of deloading. Now if you factor in those days you have to back off due to muscle pulls and training partners who don’t show up, you can add in another four weeks minimum.
This is 10 weeks over 70 days, not counting your normal days off right?
Keep in mind I didn’t add in any vacations so it could be more.
Maybe you just need to get in better shape.
OK. I’m kind of joking. KIND OF…
Personally I would rather see four to six light weeks after a meet with no squats, pulls or barbell benches than programmed deloads.
Training for meets will beat lifters up. This is a fact. In my mind there’s no way a few “light” days every few weeks is going to keep anyone from breaking down. In my own experience it just makes the next heavier workout even harder to do. Four to six weeks after a meet gives the body plenty of time to rest and recover from the trauma of the training and meet. Yes, you will get weaker in this time and it will take six to eight weeks to get your strength back up to begin another meet cycle, BUT you’ll be healthy and ready instead of always beat up.
You can also just wait for the next major injury to happen – this can give you up to four to eight weeks off of a main lift (if surgery is required). This is how I did it. Maybe that’s not the best idea…
Last note: If you really are Hardcore and have a Pro total, you know when you can push it and when you can’t. Many times you can’t trust how you feel until after you warm-up and start your work sets. What feels like a crappy day often ends up your best and what feels great warming up turns out to feel like a ton of bricks when you get to the work sets. You can and will learn how to make these calls the longer you train.
Here is an answer I provided a few years back that might help:
Dynamic Work
Because of the SPP of the sport it is best to keep the movements the same. These include the dead lift, bench press and squat. Since the movement stays the same, the loading patterns need to change. This is where you see all the different dynamic training cycles. We have two manuals detailing these for the squat, deadlift and bench press. Using many different cycles is very important for constant progress.
Average Cycle Length: 3-4 weeks
Deload: after one or two cycles
Max Effort Work
Because of the increased intensity (the load) needed to use this method the cycles are more limited. The GPP and experience of the lifter also limits the number of weeks one can use the same movement. The point is this movement may need to change every one to three weeks. There are several articles addressing the max effort work available at EFS.
Average Cycle Length: 1-3 weeks
Deload: every 3 to 6 weeks
Supplemental Work “Main”
These are the main movements you use to drive your lifts. These are different for everyone but could include 4-board presses, GHR, shoulder presses and so on. These will be the movement that you feel and know have a direct relationship with your three main lifts. It is very important to train the hell out of these movements so longer cycles can and should be used with higher rep ranges. These movements might cycle for 8-12 weeks. Remember that these are movements that you know can directly influence your main lifts. Choose these wisely!
Most lifters will keep these main movements in during the entire meet training phase. The key is to change the load, sets and reps in a direct attempt to make these lifts as strong as you can.
Average Cycle Length: 5-8 weeks
Deload: every 8 to 10 weeks
Supplemental “Hypertrophy” Work
These are the movements and methods that are used to build mass (if needed). These can change every session and to tear the body down as much as you can. This work should not be part of a pre-contest phase. Recovery is more important than mass at this time.
Average Cycle Length: N/A
Deload: every 6-8 weeks
Accessory Work “Prehab”
This is the crap you have to do to keep from getting beat up. This could be external rotator work, lower back work and so on. Usually higher reps are used with lower intensities so movement change doesn’t have to happen that often. These shouldn’t be too taxing. Remember that these movements are for prehab and are not supplemental work. So, you don’t have to have the same kind of RPE for these movements as you would for your max effort, dynamic or supplemental work.
Average Cycle Length: 8-12 weeks
Deload: every 8-12 weeks
Accessory “Stretching”
If needed, these movements will not change. But always be learning new ones if need be. I highly recommend the Parisi Warm-up Method DVD and the book Core Performance by Mark Verstegen to help you choose movements.
Average Cycle Length: N/A
Deload: N/A
As you can see everything changes at its own rate, but you also need to look at the interrelationships that are going on to determine what changes may need to take place. I ripped this off of the top of my head and with my two kids tearing into everything, so take the numbers for what they are (estimates). They will be different for everyone because we all have different recovery needs and training backgrounds.
Some abilities may be deloaded while others are being pounded. This should be the way most of the year goes. Before a meet or when worn down; a full blown deload should take place. A full blown deload will involve deloading all abilities.
This process will change based upon what sport you are involved in because of different types of skill based training.
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Dave Tate is the founder and CEO of elitefts.com, staffed by experienced professionals dedicated to providing strength coaches, athletes and trainers with the highest-quality equipment, personalized service and extensive knowledge needed to advance their training programs.
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This is AWESOME! finally some truth and not some lame crap
by people too lazy to train!
After reading your “How Often Should You Deload” article, I
was wondering: Wasn’t the whole point of a Westside DE/ME setup
with weekly rotation of the ME lifts to ensure that you DIDN’T need
to deload except for pre/post contest? Also, suppose you deload for
several weeks as you suggest, then look to get going again for
another cycle. As you said, you will be weaker and it takes many
weeks to gain back strength: how should one go about doing
this?
I realize this is Dave’s opinion, not representative of
everyone on Elitefts, but it seems counter to one of their most
popular books, 5/3/1 which has a deload week programed in each
month. Wendler has emphasized the importance of these numerous
times in his Q&A. It seems like Dave targeted this
specifically for powerlifters, but it is a bit confusing since the
carryover seems to exist and another respected contributor is
saying programming deloads into the program is important.
@Nate, In respect to your 531 question I think Dave covered
this in his first statement. 531 is a solid program because it has
the deload already built in to it. The person askIng the question
is asking about when and how often to include drop down
weeks.
Great article Dave. Training smarter rather than harder
works! It’s so important to remain disciplined enough to
incorporate deloading regularly, but it’s easier said than done. I
see way too many lifters who don’t deload enough, or even at all.
My back and elbows have thanked me many times over. I enjoy my
routines more, see regular progress, and remain injury
free.
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I find it funny questions pop up if something contradicts 531 or something Lord Wendler has written. Jim has been trashing the value of conjugate training, accessory work, the dynamic effort method, and anything that’s not what HE considers awesome and nobody calls him out on it. During the past year Jim has consistently been taking pop shots at Powerlifters, Westside, Bodybuilders and many of the team members of this site and I’ve yet to see a post about that. Apart from that this article does more to support the value of 531 than take away.
The way I see it, the methods Dave describes are more
geared toward the experienced competitive powerlifter . 531 is a
great system for a novice powerlifter looking to develop base
strength, or for just everyday strength trainers who are looking
for a simple and safe progressive resistance program. These
approaches don’t really contradict one another; they both have
their place depending upon the needs of the lifter.
I disagree with Kent and haven’t seen or read anything from
Jim that is negative towards the items listed. I think 531 is an
excellent program for lifters of all levels, sports and goals. If
you follow the QA you will see how to make slight adjustments to
make it work for anything. His beard of pure awesome and that alone
is reason to listen to read the mans work.
Obviously you fellows above aren’t middle aged yet. When
you get to that point then you WILL deload or you won’t be able to
lift and you’ll get injury upon injury. Of course you could be
juiced to the gills like some people you won’t need the deload and
think you’re superman but just take a look at every “hardcore”
lifter on EFTS and you’ll see they’ve all been injured due to
constantly pushing it at one time or another and now a good portion
of them use some form of 5-3-1 because they’ve finally learned the
value of a good planned deload. Take it for what it’s worth but I
even make my 22yo lifter take deloads regardless of whether he
needs it or not because he’ll learn good habits that will help him
when he gets to be my age.
Mike, I agree. 531 can be used successfully at all levels.
Getting stronger in the main lifts is the focal point of the
program, but the rest of it can be tailored to each lifter’s
individual needs. Wendler has never promoted 531 as being the only
way to train. Judging by the articles I have read, I think he is
very much opposed to that way of thinking. What he has created and
what he is promoting is a simple and effective progressive
resistance program in which a lifter makes realistic and steady
gains over a long period of time.
Honestly you guys really need to get off his shirt tails. The program is good for EVERYTHING? Are you kidding me?
Kent,
I agree with you 100%, but be prepared to have people say you have no idea what you’re talking about because you don’t agree with Wendler.
Jim Wendler Lord of the Manor.
Great article Dave. Lots of great info. Thank you for
sharing your knowledge!
Awesome article.
So very important to deload. Helps my mental aspect of all the lifting.
Thanks
I have never heard Wendler bad mouth other methods….what I do know is that Wendler wanted to write a program in which he didn’t have to think too much and would work fairly well for most people. Why does it work for most people? I believe it’s because most people don’t know what to do, why, and when…..deloading included. 531 gets you all of that. However, to eventually keep moving ones totals upward, a more comprehensive and personal program should be adopted. So do I think Wendler is god or Tate for that matter? No! But they each have better total than me so I will listen and try to learn something in the process. Afterall, isn’t that why we’re here?