Deflated to Deload to PR’s


Highly competitive and goal oriented physique athletes or models like you want results like fat loss and muscle building. Feeling weak, deflated, moody? For sustainable long term results, you cannot spend all of your time tearing your body down and destroying your nervous system in the gym.This is why deload days of lesser training volume and/or intensity are possible for you over deload weeks.

This is the time where your body will heal and repair the muscle tissue as well as allowing for the ability of your hormones and neurotransmitters to do their jobs properly and efficiently. Remember that the point of hitting the gym is to be better at life and sport outside of the gym.

The typical recommended time off or deload weeks work for some, not for all, so what you want to do is focus on deload days. This will apply to both lifting and cardio,with nutrition being for a separate article all together. Each of these are equally important.

This is the allowing of time to prioritize recovery methods and not going all out all of the time in training. Not feeling pumps, always feeling weak or fatigued, having no gas left mentally and physically despite hard efforts.

While you still want to modify volume and intensity throughout your program weeks, still wanting to feel that feeling of superheroism is possible while also allowing for necessary recovery and overall life balance. To still feed your need yet make a comeback or to progress again you will want to do the following:

Monday: a.m. (deload “workout”) Pre-breakfast meditative yoga, tai chi or nature walk 45-60 mins, yes you read that right and you are still badass if you do this

p.m. Lower Intensity, High Volume Posterior Chain Dominant Lower Body with High intensity, high volume Push Press

You will perform a 10-15 minute warmup consisting of foam rolling focusing on your hips and thoracic spine as well as mobility work. For each exercise you will perform 1-2 warmup sets at 50-60% of your rep max, not going to failure. Rest around 1-2 minutes between lower body sets and 30-60 seconds between push press sets.

  1. Romanian Deadlifts 4-5 sets of 6-8 reps

  2. Cable Pullthroughs 3-4 sets of 12-15 reps

  3. One-Legged Dumbbell Deadlift 3-4 sets 8-10 reps each side

  4. Curtsy Lunge 2-3 sets 10 reps each side

  5. Push Press 5-6 sets of 6-8 reps

Static stretch post-workout.

Tuesday: a.m. Fueled up Jump rope and boxing intervals 3 minute rounds with 1 minute rest for 8-10 rounds

p.m. Fueled up Upper Body Pressing (Chest and triceps focused) core/abs

You will perform a 10-15 minute warmup consisting of foam rolling focusing on your hips and thoracic spine as well as mobility work. For each exercise you will perform 1-2 warmup sets at 50-60% of your rep max, not going to failure. Rest around 1-2 minutes between sets and by rest I mean add in your favourite ab/core exercise.

1. Flat Bench Press 2-3 sets of 6-8 reps

2. Incline DB Press 2-3 sets of 10-12 reps

3. Medicine Ball Wall Chest Press performed powerfully 2-3 sets 6-8 reps

4. V-Pushups to failure 2-3

5. Overhead Triceps Extension 2 sets 12-15 reps

Static stretch post-workout

Wednesday: a.m. (deload “workout”) Pre-breakfast 35-45 minute low intensity biking HR 60-70%

p.m. Fun and non-competitive activity ie. Try a new skill class, play tag with your kids

Thursday: a.m. Fueled High Intensity Intervals (Monark bike, hill sprints)

p.m. Fueled High Intensity Lower Volume Quad Dominant Lower Body with High Volume Lower Intensity Shoulder Work

You will perform a 10-15 minute warmup consisting of foam rolling focusing on your hips and thoracic spine as well as mobility work. For each exercise you will perform 1-2 warmup sets at 50-60% of your rep max, not going to failure. Rest around 1-2 minutes between lower body sets and 30-60 seconds between shoulder sets.

1. Thrusters 2 sets 6-8 reps (performed explosively)

2. Barbell Front Squats 4-5 sets of 10-12 reps

3. Static Lunge 3-4 sets of 8-10 reps each side

4. DB Neutral Grip OH press 3-4 sets 10-12 reps

6. Lateral Raises 3-4 sets of 12-15 reps superset with Face Pulls 3-4 sets 12-15 reps

Static stretch post-workout

Friday: a.m (deload “workout”) Pre-breakfast meditative yoga, tai chi or nature walk 45-60 mins

p.m Fueled High Intensity Moderate Volume Pull Upper Body (back and bi’s)

You will perform a 10-15 minute warmup consisting of foam rolling focusing on your hips and thoracic spine as well as mobility work. For each exercise you will perform 1-2 warmup sets at 50-60% of your rep max, not going to failure. Rest around 1-2 minutes between lower body sets and 30-60 seconds between arm curl sets.

1. Bentover Supinated Barbell Row 4-5 sets of 6-8 reps

2. Pullups or Wide Grip Pronated Pulldowns 3-4 sets 10-12 reps

3. Seated Chest Supported Row 3-4 sets of 8-10 reps

3. Neutral Grip Chins or Pulldowns 3-4 sets 8-10 reps

4. Hyperextensions 2 sets 15-20 reps

5. Incline DB curls 3-4 sets of 8-10 reps

Static stretch post-workout

Saturday: a.m. Fueled bootcamp-style class

Sunday: (deload day) Rest, skills day or non-competitive play

As you can see, this is still a pretty intense schedule for most, but I do understand that you are not most people. This is just one example of an effective way to still feed the beast yet be able to recover, make progressions and still have the mental and physical capacity to enjoy life outside of the gym too.

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