Weightlifting
Weightlifting
Posted on Oct 12, 2015
Do you have a deload/unload week? Or do you take a certain amount of time out of the gym completely?
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A deload/unload week is one which you scale back on the intensity and/or volume.
Physical Training
Weightlifting
Fitness
Working Out
Posted >1 y ago
Responses: 3
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This may sound counter-intuitive, but the body needs time to recover. The older you get, the longer that recovery period. It's just a fact. Second - contrary to popular belief, PT improvement occurs during recovery time. Too much downtime is just as bad as not enough, but at least take a day off - like SUN. The world is full of people who overtrained, got hurt and now are paying an even bigger price. Slow improvement is the key.
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SGT (Join to see)
I remember some units did that. I also remember that small percentage of people who would defeat that purpose by going to the gym before the APFT, getting only 2-5 hours of sleep and/or not putting the right amount or type of food and liquids in their system.
I log how I feel and do during and/or after every workout. Numbers and notes help me find patterns and improve upon future workout plans.
I log how I feel and do during and/or after every workout. Numbers and notes help me find patterns and improve upon future workout plans.
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1SG Michael Blount
SGT (Join to see) - Ever think about the Master Fitness Program? Or how about becoming a Drill since that's a huge part of our portfolio (and there's a little something in it for you,too, called career acceleration)
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SGT (Join to see)
While active, I considered it when the opportunity was first presented to my unit at that time. However, the Chain decided to send an 2LT with longevity in the unit, and peninsula. That's how a lot of course selection was decided in that battery. How about yourself, 1SG?
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1SG Michael Blount
SGT (Join to see) - I got out of the ARNG because i was tired of the Old boy network and found a USAR Drill Sergeant unit. They're all over the place and is at the center of my career progression.
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Because I lift heavy most times, I usually have at least one deload week every two months. I use that week to limit intensity to ~60%, stay far from failure, focus on mind-muscle connection, and listen and feel for any issues throughout movements throughout sets. It gives my cartilage a good chance to rebuild and my joints a chance to simply make the most of my Gluc/Chron/MSM.
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SGT (Join to see) like SSG James J. Palmer IV aka "JP4" I take a day off but, not as him, in my case is because my wife ask me to stay home at least on Sundays. I usually go heavy right after an APFT, that's when I hit my PRs and go crazy with heavy weights. Then, 2 months or so before the next APFT I start cutting down weights and doing more cardio. This Wednesday I have an APFT, next week probably the H/W, so November comes I'll be trying to break that 185lbs Straight Barbell Curl PR and see if I can get to 200lbs. Couple of months ago a friend of mine came to me and told me, damn Camacho, you can literally curl me.
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SGT (Join to see)
"Deload" simply means you don't breach ~80% of full effort at any time during the period. I know what you mean, though.
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SGT(P) (Join to see)
SGT (Join to see) They way I work arms is heavy weights for biceps but like 3 exercises, hammer curls, straight barbell and preacher curls. Then with triceps I do more variety but not so heavy and higher reps, my triceps are more shy than my biceps, hehehe.
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SGT (Join to see)
One of the biggest factor in forcing a muscle to adapt is the weight you can apply throughout the movement. That's why I prefer weighted pull-ups over barbell curls. I understand that many people, myself included actually, set PRs for exercises far from the big three or Olympic lifts.
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SGT(P) (Join to see)
SGT (Join to see) as a "big guy", 6" 240lbs, being able to manage my body weight with exercises like pull ups, pull ups burpees, chin ups, box jumps, etc. is already an accomplishment. I always strive to improve but for guys like me, that have more body weight, regular deeps, pull ups and chin ups are already challenging. However, I still see in my near future some weighted exercises since I'm getting better.
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