Deload Weeks & Why You Need Them

I love talking about Deloads mostly because they weren’t a concept I understood until the past few years. If we went back in time, I was actually doing the opposite of what you’re supposed to during deload weeks.. I’d spend even more time than normal in the gym, max out lifts, do extra Olympic Weightlifting, cherrypick workouts from other programs… and then wonder why I felt like garbage during new training cycles (haha!)

A Deload = a period of time (typically a week) where we dial back on training volume, frequency, intensity, etc in our workouts. A good rule of thumb might be to take a Deload Week every ~4-6 weeks. We can even skip working out all together and stay out of the gym completely during a Deload. Deloads are also a great time to do extra mobility, get outside, go on light hikes, get tissue work, etc. The goal of a Deload Recovery Week is ultimately to let your body (and mind) rest, relax, recover, and recharge. This way we can keep training hard and continue making progress during training cycles

Deload weeks really shouldn’t be super taxing or strenuous. We shouldn’t really be working hard or lifting really heavy. As an example: in our Paragon Training Methods programs, our deload workout sessions typically take around ~30-40 minutes, when our normal training days are closer to ~60-75 minutes. If you need a good analogy: think of Deloads as having 2 beers when you reallyyy want to have 6 (:  

You’ll know you actually did a Deload correctly if by day 5/6/7 of the week, you’re absolutely ITCHING to move and workout and train hard. Said another way: you should mentally feel ready and chomping at the bit to put the foot on the pedal and GO after deload week is over.

Paragon Training Methods Examples:

1. Physique Normal Day of Training-

A. Romanian Deadlift “RDL”

Complete 3 working sets that all fall in the 10-12 Rep Range

B. DB Split Squat of Choice

Complete 2 working sets per leg that all fall in the 12-15 Rep Range. Rest 2-3 minutes between legs

 

C. Leg Extensions

Build to a tough set of 15 Reps

Rest a few minutes

Then use same weight/difficulty from tough set and complete 30 Reps in as few sets as possible

 

D. Alternate. Movements x 2 Sets Each:

Barbell Ab Rollouts x 6-12 Reps

Rest 1 minute

Leg Curls or Slider Leg Curls

Rest 1 minute

 

E. 2 Rounds:

Weighted Calf Raise x 10-12 Reps (R)

Overhead DB Sit-ups x 10-15 Reps

Weighted Calf Raise x 10-12 Reps (L)

Rest 2 minutes between rounds

 

Physique Deload Day of Training-

A. Romanian Deadlift “RDL”

2 x 10-12 Reps (with 70-80% of the weight we intend to use next week)

B. DB Split Squat

2 x 12-15 Reps/leg (with 70-80% of the weight we intend to use next week)

Rest 1-2 min

C. Alternate Movements x 2 Sets:

Spanish Squats x 12-15 Reps

Rest 1 min

Penguin Crunches x 6-12 reps/side

Rest 1 min

D.Alternate Movements x 2 Sets:

Reverse Crunches x 10-15 Reps

Rest 1 min

Superman’s x 10-15 Reps

Rest 1 min

E. Calf Raises (deficit, BW)

2 x 10-20 Reps

 

At Paragon Training Methods, we provide evidence-based workouts for those who want to build muscle, enhance their physique, and look/feel damn good in 30-90 minutes. Your subscription grants you access to all 8 of our amazing workout programs, workouts deliver right to your phone via our custom app, movements are always linked to our Paragon Youtube channel, and you get on-demand 24/7 access to me, Bryan Boorstein, and our amazing team of coaches. You don’t have to kill yourself to look and feel great – we’d love to show you how!