Why is deloading an essential requisite to train better?
Deloading refers to taking a week off from the strenuous fitness training that you are putting your body under. Most fitness gurus always plan a deloading week for their clients in order to draw out the best of results from the work out that the fitness aspirant has been undergoing.
When we start training, the effort is to put the body muscles under stress while training, because, that will increase the body strength, elevate the endurance capacity and make you more resilient. But, if that much overuse of muscles continue without proper rest it will mean that the body is not having enough time to recover. The tissues that undergo wear and tear need to heal in order to perform better. If that does not happen, the body might become prone to injuries andthe performance rate will decrease.
The answer to this lies in ‘Deloading week’. A good fitness plan always has a built-in Deload week.
Following are the few ways to deload:
1. Lower intensity training.
Lower down the reps and the weights the weight that you have been usually lifting. For example: if you have been doing deadlifts for 6 reps and using a resistance of 250 pounds, then, bring it down to, let’s say, 4 reps of 200 pounds.
2. Lower volume training.
Considering the above example again, do 4 reps instead of 6, with the same weight, that you have been taking before. That would just bring down the volume of the training, keeping the intensity same.
3. Using a thicker grip.
Keeping the exercise same and the numbers of reps same too, just use a thicker grip. It will help you to decrease the pressure on the muscle, by reducing the stimulus, while keeping the exercise pattern the same.
4. Acting unilaterally on Bilateral exercises.
Exercises that use both arms and both legs are the bilateral ones. Now, try doing the same exercise while using one hand/one leg, and bring the weight you are using to 40-50 per cent.
For example: one-arm dumbbell bench press, instead of a barbell bench press,
Single leg squat/ pistols, instead of regular squats,
5. Going Bilateral and doing it quick.
This is the opposite of the previous tip. If you have been doing bilateral sets, then just reverse it.
Let’s say, for a single leg deadlift of 55 pounds, switch to a double leg deadlift for 110 pounds.
Rest and Recover and workout and Repeat !
By:
Neeraj Mehta (PhD)
Alternative Medicine and Human Biomechanics
International Fitness Expert and Nutritionist
Refferences and Other Links:
What is a Deload Week? And Why is it Important? - BuiltLean
www.builtlean.com/2014/05/05/deload-week/
Well Built Style » Training Essential – The Deload
www.wellbuiltstyle.com/training-essential-the-de-load/
planned training .... What I've found works best after a deload is on your first
Why You Need a Deload Week When You Train | LIVESTRONG.COM
www.livestrong.com › Sports and Fitness
20 Almost Laws of Strength Training | T Nation
https://www.t-nation.com/training/20-almost-laws-of-strength-training
Powerlifters Should Train More Like Bodybuilders • Strengtheory
strengtheory.com/powerlifters-should-train-more-like-bodybuilders/
Period Periodization: Harnessing the Power of Your Cycle | Breaking ...
https://breakingmuscle.com/.../period-periodization-harnessing-the-power-of-your-cy...
Little Things That Kill – Renaissance Periodization
renaissanceperiodization.com › Renaissance Periodization Blog
The Top 5 Best Blogs on Deload weeks - Notey
https://m.notey.com/blogs/deload-weeks
Old CIty CrossFit | Old City Strength Program Explained by Paul ...
oldcitycrossfit.com/old-city-strength-program-explained-by-paul-colardeau/
Hi, I'm Mike Matthews, Bestselling Author and Creator of ...
www.muscleforlife.com/mike-matthews-ask-me-anything/
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