Hi guys, I just signed up and thought I’d say hi.
Been training for 5 years now. I was a diabetic at a whopping 250lbs of fat barely lifting a burger, now I’m 212 and no longer a diabetic. Weight training made a significant difference to say the least. Now I’m practically addicted, and trouble is that I can’t and do not take enough time off. I go about 5 days a week, for 1.5 to 2 hrs each day.
I’m here now cause I am always looking to learn new tips and techniques, with the goal of always lifting more without an “end” in sight.
One question I have is about de-loading. Before I even knew that it existed, I used to do a variation of it because I figured the body will adapt to my training and resting would trick the body into getting better results in the future. I also change the exercise and switch up the movement. At one point I was working out so much that I was tired AND having constant tendinitis, injuries, and slowing gains and performance.
On my “light” or de-loading days, what i used to do was lift 50% of my Max… BUT, I also do 20 reps vs the usual 12 or less tilll failure… with 1 minute timed rests in-between. I found that this method got my heart rate up substantially and made me almost instantly sore in less than 24 hours. According to what I read, de-loading definitely involves less weight, but I don’t understand about the reps.
Is it better to do less weights with the SAME number of reps and sets… or its better for same weights but less reps and sets?
I don’t know if its all in my head, but I felt that going less weights made me lift weaker when I resumed with heavy weights… almost felt like my muscles recovered in a weaker state, not stronger. So I stopped de-loading altogether.
What advice can you guys offer? Thanks for the feedback!