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Deloading

Should i deload ? and why

xxdennismcxx
xxdennismcxx g Dennis Sestic
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

Scott would you recommend deloading. Been going hard at the gym for 9 weeks. I'm 14 years old so I don't want to overtrain especially since I have school etc.

Also, how should I deload , should I just use 50 % less weights/ less volume?

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: xxdennismcxx

Scott would you recommend deloading. Been going hard at the gym for 9 weeks. I'm 14 years old so I don't want to overtrain especially since I have school etc.

Also, how should I deload , should I just use 50 % less weights/ less volume?

It depends on how you feel. If your strength and/or growth seems stalled or your mental energy is not as strong, then you should do a deload week. Typically a de-load is recommended every 6-8 weeks but the need to take one depends on your body.

 

De-load means train at 50% intensity and lower the weights. You can lower to 50% if you want. The main goal is to give your nervous system and muscles a break and a chance for added recovery while still working out to some extent.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xxdennismcxx

Scott would you recommend deloading. Been going hard at the gym for 9 weeks. I'm 14 years old so I don't want to overtrain especially since I have school etc.

Also, how should I deload , should I just use 50 % less weights/ less volume?

@xxdennismcxx John's got the answer above! Typically when you're younger and just starting out, assuming you take enough rest days weekly, you don't need to place a massive emphasis on de-load weeks.

 

However, if you're feeling pretty run-down then it wouldn't be a bad idea to either take a week where you cut your weights in half, or simply take 3-4 days without any training (you can still do some cardio). Whichever option you choose, just make sure you keep your eating habits the same because you still need that food to grow! 💪 

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xxdennismcxx
xxdennismcxx g Dennis Sestic
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted
Posted By: Scott_Herman

@xxdennismcxx John's got the answer above! Typically when you're younger and just starting out, assuming you take enough rest days weekly, you don't need to place a massive emphasis on de-load weeks.

 

However, if you're feeling pretty run-down then it wouldn't be a bad idea to either take a week where you cut your weights in half, or simply take 3-4 days without any training (you can still do some cardio). Whichever option you choose, just make sure you keep your eating habits the same because you still need that food to grow! 💪 

Alright thank you for helping me man 💪 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xxdennismcxx

Alright thank you for helping me man 💪 

You are very welcome my bro! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
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