De-loading phase???

[mbt9000]

what is it i honestly have no idea and ive been hearing people saying ''oh you need to deload every now and then'' what is it is it when you do high rep training and deload the weight?

help me out, put it in simple terms please :D

[matchbox]

My understanding of deloading, is when you reach a plateau with whatever exercise you are doing, ie bench press. No matter what you do, you are not progressing, take 20% off the bar, this includes your warm up sets, and maintain your same rep set scheme. Increase your weights by 5% each session. Hope this answers your question.

[cathal]

a deloading period is just a period of time eg a week, where you decrease the weight on exercises to give your muscles a break while maintaining strength. eg if you are doing weighted chins with BW+50lbs-during the deloading week cut down to BW only. for bench pressing etc just lower to a weight that you feel is right to give your muscles a rest, maybe 20-40%.

as matchbox said this can help you break through plateaus caused my muscle fatigue

[mindsurgence]

For deloading, you should cut the intensity by about 10% and volume by 40%. So instead of lowering the weight, it would be better to lower the amount of reps, sets, exercises, or workouts.

[Kanada]

im doin that right now, a kinda deloadin. im preppin for workin out at my gym in university, so these next 2 weeks are lower weight higher volume for about 8-10 total sets in the morn then a lighter workout with bands and some swimmin later in the day. both workouts involve little weight, in fact i was doin 15 lb curls today haha. bw chins actually are too hard, even though my max is 20, 10 reps starts to push me especially when i superset

just take your routine, lower the weight enough so 15-20 reps is achievable, keep or lower the sets you do, and keep the intensity up. it should still be a hard workout, it just challenges your muscles to work outside the hypertrophy range (6-10 reps)