I see two common mistakes with deloading. I’m guilty of them as well, but trying to do better:
Not training at all. I think this is a mistake, because the body can begin to detrain and get weaker after only two or three days without stimulus.
Waiting until your lifts stagnate or you get sick before deloading. If you do this, you’ve probably wasted a few training sessions prior to your deload not making progress. The trick is to plan it so that you deload just before you stagnate.
When I deload, I cut the volume down to about 40%, and drop the intensity to where I’m able to do sets in the 8-12 rep range. I also try out any fun new movements I’ve been wanting to experiment with.[/quote]
I disagree with the statement you can lose strength in two or three days. Even guys from EliteFitnessSystems team, Mike Szudarek, assured me the strength you’ve gained two weeks out from a comp is the strength you ahve. Not allowing your body to heal is what will keep you from doing your best at a meet.
Not doing ANYTHING, yeah, that’s not good, you’ll become stiff, etc. but I’ve had the best lifts in the gym and at two different meets (I know, I’m a newbie), when I held off on the weights. For my first meet, I didn’t deadlift at all for three weeks before the week, and only became stronger because my body was beat and needed to heal.
In the end, to their own, but the philosophy of deloading exists for a reason.