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Avoiding a deload becoming a detrain



July 11 , 2016 | Posted by Dave Cripps |

Avoiding a deload becoming a detrain

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Coffee – check, sunshine – check, m-people on the speakers in the cafe – check


There is a very fine line that each of you will find yourself on

One which is so, so often stepped too far over and ultimately results in you kicking yourself in the arse when it comes to achieving superior strength, fitness or physical performance


Do you train for a period, then stop, only then after sometime realise how much you’ve detrained?


This is the balancing act between: deloading and detraining


A deload, where you reduce the amount of training you do acutely, is a key part of physical development for performance, fitness and health




The trap you find yourself in is that this is very vague and can be easily misused without your knowledge.  With the result is that you have a large proportion of the gains and results you have made from your efforts in the gym, disappear


Lets take strength training as a classic example


40 odd years of global research, shows, without any doubt, that if you don’t train, not only do you not gain, but you won’t even maintain


Its demonstrated how within 7 days of stopping this training, muscle recruitment begins to drop and shortly after muscle mass…


These two qualities being the recipe of strength, which underpins almost all physical qualities from speed to fitness, momentum to injury risk


A deload which is effective and has positive effects is shown to result from:


  • Maintaining training frequency (the number of sessions per week)
  • Maintaining training intensity (the resistance you lift)
  • But, reducing the volume of with within session (the reps that you do)


So the only change is in the volume of work you do in a session, nothing else




Because changes to the others are accompanied by reductions in strength, power and therefore speed, agility and endurance, but also critically injury prevention


Studies show more and more how strength particularly in your lower limb correlates heavily with injury risk.  And if you reduce your strength through incorrect deloading, your injury risk will increase


But ultimately the key thing is, the ultimate purpose behind your strength training will be compromised:


Want to be quicker? Your going to get slower?

Want to run or cycle more economically? Your gonna burn more fuel

Want to loose body fat? Your gonna risk getting fatter


The issue is far too often, a deload can turn into a de train, and the work put in prior is made redundant


Take home?


Reduce only the amount of work within a session (reps) for 7 days.  (E.g. turn 5 sets of 4 reps, to 4 sets of 3 reps)


Oh and on a plus side you will also then avoid the bum tightening delayed muscle soreness!


Speak shortly

Dave Cripps

***Receive FREE, our UNSTOPPABLE RESULTS Training Blueprint E-book, to learn the REAL, PROVEN, KEY methods to achieve the BODY and FITNESS you want ***