This chapter will explain an important phase of strength training, which I call deload. I have also mentioned this concept in other articles in the column, but only mentioned it casually, without saying why to reduce weight, the importance of weight reduction for training, and how to arrange weight reduction. So in what follows, I’ll give you all the information about weight reduction.Why is cutting back so important?
As far as I know, the concept of weight reduction is not too popular in China. People who practice powerlifting may know a little more, but people who gain muscle may not hear that much.
Diet plan
We know that good results depend on three main factors, nutrition and training. When these two points are done, there is only one thing left, and that is recovery. To put it simply, the purpose of reduction is to recover.
Why is cutting back so important?
Tapering is usually a reduction in training frequency and volume. The duration is usually a week, and the training during this week will be relatively easy. Many people may not understand the significance of doing this, or even think it is completely unnecessary, but in fact it is crucial to our long-term progress.
Strength training puts stress on tissues such as our nervous system, muscles, joints, ligaments, and tendons. Over time, these stresses will build up and your performance will begin to decline. You will feel pain, weakness, weakness, not wanting to train, etc. This is not what we want to see, so proper recovery is very important at this time.
Many strength-training fanatics know that training takes a lot of effort, so they keep going and never rest. In fact, I did the same thing before I understood the concept of weight loss. But we can’t keep pushing our bodies forward, and there will always be a point where our training exceeds our body’s ability to recover. If you go to rest at this time, you have already overtrained, and it may take a long time to get back to the training state.
So, on the other hand, if your training is just soy sauce, and you don’t pay attention at all, like fishing for three days and drying nets for two days, then you don’t need to do weight reduction at all. But I believe that since you bought my column, you must be very eager to improve and work very hard in training. Therefore, you need to understand the specific operation method.Why is cutting back so important?
Frequency of reduction
Like other aspects of training, recovery is individual. Resilience depends on these factors: age, the type of work you do, how you train, your ability to train, your diet, and your genes.
First, don’t feel like you’re doing light weights and low effort levels during the week and it won’t do you any good. Instead, you should think of it as the point of going back to “factory settings”. After this point, you will be better than before. Second, training during tapering weeks is a great time to hone your form. Do a good warm-up, focus on flexibility, and focus on compound movements. Finally, for assistive movements, rather than rambling about such easy weights, focus on each repetition.Why is cutting back so important?
Did you do it in the correct form? Can you feel the correct muscle activation? Maybe your movements are a little off, but only then do you really notice.
Therefore, I recommend that you view your diet week in a positive light and focus on the benefits it can bring you. Once you do that, you’ll reap the benefits of the reduction and feel stronger and more determined when you get back to your routine.
How to properly schedule a tapering week
Unlike a complete shutdown, we will still have some training during the tapering week, but this week’s training will be easier and less challenging. There are generally three ways to plan your diet week:
Reduce sets per workout: With this method, keep the weight the same, but halve the total number of sets. For example, if you usually do 4 sets of bench press with 100kg, each set of 5 reps, when reducing the weight, you will do 2 sets of 3 reps each. If your normal weekly set of chest is 16 sets, then you will do 8 sets during the reduction week. Each set is reduced a few times to further reduce volume and stay away from failure.
Decrease the intensity with each workout: With this method, keep the number of sets the same, but reduce the weight by 25%. Still the above example, this time you use 75kg to do 4 sets of bench press, 5 reps each.
Reduce sets and intensity with each workout: This method is a combination of the two above.
How to arrange nutrition during weight reduction week?
When you’re building muscle, you’re already in a caloric surplus. Then you still have to maintain this surplus state during the reduction week, because your body is actually actively recovering at this time. Plus, because of this, it’s perfectly normal for you to build muscle during tapering weeks, and then start a new midcycle even stronger.
And when you’re losing fat, your goal is to maintain as much muscle as possible. To help you recover positively, you’ll need to crank up the heat into the maintenance phase. This both ensures a good recovery and reduces the risk of muscle loss due to low training stress. You probably won’t lose fat at this stage, but don’t worry, you’re preparing for the next workout. In addition, the weight loss week of the fat loss period is relatively more intense than the weight loss week of the muscle building period, but in any case, the intensity is always lower than the formal training.
Summary The above is the concept of the reduction week, which is actually a bit like “retreat as advance”. Don’t think it’s superfluous, on the contrary most people don’t realize the importance of reducing the amount. A well-planned taper week will have a positive impact on our training in the long run and may break a plateau that you haven’t broken in a long time. Therefore, I recommend that you definitely include tapering weeks in your training program.
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