Taper or deload week?
i would like to ask which do you think is the optimal strategy that someone should follow after an overreaching period.
Mr Wilson suggest taper week which should have the following charactestistics.
Training intensity should always be maintained or improved during a taper.
Frequency should be decreased by no more than 20%.
Volume should be reduced by 50-85%, depending on the accumulated
fatigue. If the athlete trains for only 4 weeks, and the fatigue is minimal,
volume should be closer to 50% in reduction. If the accumulated fatigue is
high, such as after a 15-week training season, volume should be closer to an
On the other hand Mr Norton suggest a deload week.
For a deload he recommends doing your normal routine, but only using 60-70% of normal weights. So for if you would normally do 3 sets of 5 on squats with 300 lbs., he would recommends doing 180-210 lbs. on squats for 3 sets of 5.
Personally I like to taper coz it suites me to train hard in the gym. To cut back on a few reps I find more better than to train with lighter lifts. But then there have been times when I will feel like training just for the stretch with lighter loads but that never lasts with me. Thats just the way I am. I like to push hard. The thing not to do is take time out of the gym. We must keep up the routine of going for a workout. Which ever one it is. Cheers. :)
whether it's an taper a deload in my opinion the one is best which has a perfect mix of workout with proper rest .. it helps the most and I'm experiencing it for 2 years in row with favorable effects to me..
I prefer the taper.
As you are aware, the purpose of a deload or taper is to all a recover rebound effect. Which ever method elicits that effect for you, is all that counts.
The Training Age of individuals is a factor in when to back off on your training.
Novice lifters (lower training ages) are able to employ the same training program for a much longer period of time. A novice can usually preform the same program for 6 weeks.
Advance lifters (older training age) make progress much better by changing their program more often. Advance lifters need to change their program up every 3 - 4 weeks.
Sub Max to Limit Max Week
Training program are very much like warm up sets.
Let use a three week training cycle as an example.
Week 1: Easy week. This is your first "warm up set".
Week 2: Moderate week. This set prepare you for you really heavy week.
Week 3: Limit Strength week. This is where you push it to the limit.
Week 4: Week 4 Resets/Recycles to Week 1. You need to back off and allow the recover to take place.
Reset/Recycle Weeks 1
This means you decrease your training percentages for sure, perhaps your volume, maybe both.
Training is a stimulus for growth.
However, recovery is where it really takes place.
I think deloads have become way overused in strength training. Unless you have been training heavy and hard for many years or you are one week out from a powerlifting meet or strongman competition or something similar I do not see the need to deload. You are going to have natural deloads if you go on vacation or get sick. If you are lifting 3-5x a week for 60-90 minutes and sitting on your bum for the rest of the week or working a nonstressful job deloads are usually an excuse to take it easy and slack off. If you look at the bodybuilders and powerlifters of the 70s and 80s they would laugh at the the thought of a deload. The program I use most of the time 5/3/1 calls for a deload every 4th week which I skip almost all of the time. Sometimes I may feel off on a day or not as strong which is perfectly natural but fatigue masks fitness and when I do take off the strength will be there afterwards. And to be perfectly honest deloads are flat out boring.
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