ABCbodybuilding - View Single Post - Taper or deload week?
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Old 04-06-2013, 06:30 AM
Yiannis Yiannis is offline
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Join Date: Mar 2013
Posts: 15
Default 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
85% reduction.

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.
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