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I am going to take a break from CBL SA starting in the new year and redoing the 10 day prep phase, then switch to CN for a while. I have never done a deload, I usually just take 7 days off but I haven't done that in over a year and some injuries are starting to pile up now.What do you recommend? Deload or just take 10 days off from lifting?RB
I am going to take a break from CBL SA starting in the new year and redoing the 10 day prep phase, then switch to CN for a while. I have never done a deload, I usually just take 7 days off but I haven't done that in over a year and some injuries are starting to pile up now.What do you recommend? Deload or just take 10 days off from lifting?RB
Deload, and those last 3-4 days introduce some lifting.
Oh yes, but with the added prep phase I would focus on recovery and getting macros down. This is just my thought and two cents, but you can add the weights back in towards the end. Or just lift light like you mentioned.
My two cents would be just take some time off. It's only ten days. If you get ancy to get back in the gym then just keep it light, especially if there have been some injury issues. The detox diet is good as a prep phase and since you'll be depleted for so long it won't hurt at all to take some time off.
I usually take an unplanned week off every six weeks. I don't think it will do you any harm, but I only train for fun & fatloss.
Ok, I am misinformed then. I thought that a deload was where you still lifted but lifted light..RB
A deload can be either or.If I do it every 4th-6th week then I just go lower volume and intensity, but if I go out to 12-16 weeks then I will take a whole week off.
My two cents would be just take some time off. It's only ten days. If you get ancy to get back in the gym then just keep it light, especially if there have been some injury issues. The detox diet is good as a prep phase and since you'll be depleted for so long it won't hurt at all to take some time off.
Are you talking about the detox 2.0?Also, the major issue that's bothering me is my left elbow. I have had tendonitis for about 3 months now from heavy curls and can't shake it. It's started affecting my workouts and causes a lot of pain almost 24hrs a day. RB
Oh yeah!The Detox Diet! Might really help with getting the system cleaned out and then you can focus on reparing that elbow too
I always did weeks off, but now that I am focusing on strength, I found that deloads are better because something happens to my nervous system and it takes me a week or two to regain my strength after weeks off. When I just deload I don't have that problem and I can start where I left off.
I always did weeks off, but now that I am focusing on strength, I found that deloads are better because something happens to my nervous system and it takes me a week or two to regain my strength after weeks off. When I just deload I don't have that problem and I can start where I left off.
Define a deload for me as you see it. Just so that I can get a better grasp of the concept.RB
My two cents would be just take some time off. It's only ten days. If you get ancy to get back in the gym then just keep it light, especially if there have been some injury issues. The detox diet is good as a prep phase and since you'll be depleted for so long it won't hurt at all to take some time off.
Are you talking about the detox 2.0?Also, the major issue that's bothering me is my left elbow. I have had tendonitis for about 3 months now from heavy curls and can't shake it. It's started affecting my workouts and causes a lot of pain almost 24hrs a day. Have you had this 'tendonitis' evaluated by a doctor or other professional? Rule of thumb, if it lasts longer than two weeks - assuming you have done some type of care for it: rest/work around it, icing, etc. - it is more (or at least something other) than simple tendonitis. RB
As far as the deload vs. complete rest - elbow issue notwithstanding - it is very individual. I have taken programmed time off of a week and it led to CNS deconditioning. The result was that it took nearly four weeks of resumed training to get back to my prior working loads. As true de-training would take longer than just a week of downtime, this was really too short of a layoff to result in a muscular issue. Too keep the CNS up to the level it should be, I started either taking a mere 1-2 workouts off (depending on training frequency of either 3 or 4 sessons/wk.) or just dialing down intensity (% 1RM) and/or volume for a week, possibly two. The results were much better as I was able to ramp back up to prior levels within a week or so.Eric Cressey actually put out a good 'report' on this. http://www.ericcressey.com/artofthedeloadhtmlBest of luck!
I always did weeks off, but now that I am focusing on strength, I found that deloads are better because something happens to my nervous system and it takes me a week or two to regain my strength after weeks off. When I just deload I don't have that problem and I can start where I left off.
Define a deload for me as you see it. Just so that I can get a better grasp of the concept.RB
Well I do 5/3/1 so I do three sets of five the main movements (bench, squat, deadlift, and military press) at 35%, 45%, and 55% of my one rep max. For assistance I do level one shockwave, excluding the squat and deadlift. If you are training for aesthetics I would just do level one shockwave.
My two cents would be just take some time off. It's only ten days. If you get ancy to get back in the gym then just keep it light, especially if there have been some injury issues. The detox diet is good as a prep phase and since you'll be depleted for so long it won't hurt at all to take some time off.
Are you talking about the detox 2.0?Also, the major issue that's bothering me is my left elbow. I have had tendonitis for about 3 months now from heavy curls and can't shake it. It's started affecting my workouts and causes a lot of pain almost 24hrs a day. RB
I hear you on the whole elbow thing. I have had problems with my right one. It almost made me want to quit lifting altogether. I ended up getting a compression sleeve to keep my elbow warm and tight. I felt like Allen Iverson in the gym. I would put Aspercreme all over it and that didn't work too well as it treated the soreness for a short amount of time. What I really found that worked was / is Cissus Powder... Here is a link to the conversation we had about it. It really helps... not the best tasting stuff but it has worked for me. http://dangerouslyhardcore.com/forum/index.php?topic=2943.0I added a couple of assistance lifts to loosen up the stiffness in my elbow as well. I do them between my lifts. Single Behind the Head DB Extensions and some forearm work. I know that I feel the pain when I am doing hammer curls so I cut back on the weight and squeeze at the top as well. Anyhow, that is what I do to work out the stiffness and pain.And, I do a deload as prescribed in 5/3/1 as well. I am starting it this week. 40 / 50 / 60 % of my working max. I also cut way back on my assistance work as well.
I usually take an unplanned week off every six weeks. I don't think it will do you any harm, but I only train for fun & fatloss.
This. 6-8 weeks for me. 1 full week off gym, not even cardio.That said, I often feel a bit antsy, and I DO miss the gym. De-training will begin to occur by ~4 weeks, so you can afford 1-2 weeks... just keep eating right to maintain.You might feel / look smaller, b/c of lack of pump, which can be disheartening.Cory
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