[quote]Captain Zero wrote:
Thank you for your reply-but i still donÃ???Ã??Ã?Â´t understand the difference between my mentioned deloading schemes.
Some info that you can understand my problem more:
I am on a dup periodization scheme so high reps are build in it.
I currently stalled on my programm (after 16 weeks-good stuff) and wondered how to deload know.
Loading schemes were random in their rotation and consisted of:
Know I regressed and wondered if i should deload following ways:(I would deload EACH repetition scheme i did this way-so the 2x15 the 3x5 and the 3x8)
3x10 with 100kg
DELOAD:3x5 with 100kg for 2 weeks
and continue the rotation OR switch the exercises and continue
3x10 with 100kg
DELOAD; 1x10 with 100kg and ramping the weights up over the weeks like mc2 5x5 programm and setting new Prs.
or CHANGING the exercises but ramping also up to one heavy set on each repetion schme.
I thought OPTION B MIGHT be better cause in this way the volume also gets manipulated.(cause of the drops of volume)
Perhaps weird but the 5/3/1 of wendler is quite similar:
You also rotate 3 different schemes of the %of 1rpm-so it results in different reps.
IF you stall you cut away 10% of the weight used and cycle again.
Because of the 10%cut away ,your reps automatically increases( more"volume")
In my case the phase with more sets (volume) i currently did, als0 has a lower %of 1rpm cause they are straight sets.
If i now switch to only ONE set-the %of 1rpm automatically raises up and the volume declines caue i dropped the sets to only one.
try Option B, if that does not work, send me a pm.
great,thank you for the help-i will do so!