T Nation

2 Days/week & Deload Week


Let me preface this by stating that I’m about to finish off my first 5/3/1 cycle.

I’m going the 2days/week route, which I work in with multiple days of martial arts training.

I’ve read that Jim suggests not doing a Deload week if lifting only 2x’s/week. If that’s the case what is your suggestion for the 4th week of each cycle? Should I just make each cycle 3 weeks? Should I walk week 4 back and repeat week 1 or 2?

I’m interested in hearing other people’s thoughts and experiences on this topic.

Thank you for your help.

The principales of 5/3/1 haven’t change since the first book. Follow that.

1 Like

In “Beyond 5/3/1” I’m almost certain that it has changed, though where 2 days/week is concerned. I could be wrong, but I thought Jim didn’t recommend a Deload on 2 days/week. I’m interested in how to best program the 4th week of each cycle, if that’s the case. Or do you just say “screw it” and each cycle is only 3 weeks long?

I’m thinking that a Deload at the end of every even cycle might be the best bet for me right now, essentially putting me on a 7 week rotation (5-3-1, 5-3-1-Deload).

I may have just answered my own question…

Thank you for your help.

With the 2 days/week program you “shouldn’t” need to deload but you may need to at times. You should always deload when you feel you need to regardless.
Your cycles will now be 3 weeks long. You can do two cycles together (6 weeks) then if you need to, deload for a week, then do another 2 cycles etc.

Thank you John_Henry. Good advice.

You’re welcome Mark. Good luck

1 Like