MEMBER LOGIN

Results 1 to 5 of 5

Thread: Good deload?

  1. #1
    Coming Up The Ranks DGBSSN's Avatar
    • Join Date
      Aug 2013
    • Posts
      140
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Florida
    • Reputation
      35,692,319
    • Rep Power
      356,930

    Post Good deload?

    For a year(this being my first), I have been making very good progression, strength wise, on a couple different programs. For the past 20+ weeks, I have been using the madcow routine & I feel that it is finally time to deload. A friend told me to write a workout using the 4x8-12 range. He didn't specify how many days per week, he did advise 3-4 exc. per muscle group. I'm anticipating doing this reload scheme for 4 weeks before jumping back into madcow, so that when school begins in late august I can begin football workouts there for the rest of the year. Heres my program:

    Monday Chest & Triceps
    BB incline 4x8-12
    BB flat 4x8-12
    Flat flies or pec dec 4x12-15
    Close grip bench 3x8-12
    Tate press 3x8-12
    Standing EZ bar overhead ext. 4x8-12

    TuesdayLegs & abs
    Front Squat 4x8-12
    Walking BB lunge 4x20 steps
    SLD 4x8-12
    Leg curl 4x12-15
    Standing calf raise 10x10
    Seated calf 4x20

    Thursday[I]Back & biceps/I]
    Pull up(4x8-12) superset w/ Deadlift(4x6-8)
    Yates Row 4x8-12
    Shrug 4x8-12
    EZ reverse curl 3x8-12
    Cable Concentration curl 3x8-12
    Preacher curl 4x12-15 *rest pause last set

    FridayShoulders & abs
    Seated military press 4x8-12
    Cable upright row 4x8-12
    Seated lateral raise4x8-12
    Rear lateral 4x8-12

    Abs
    Hanging leg raise 4x8-12
    Decline weighted sit up 4x8-12
    Reverse crunch 4x8-12
    Strength does not come from winning. Your struggles develop your strength. When you go through hardship & decide not to surrender, that is strength.
    -Arnold Schwarzenegger

  2. #2
    Regular Poster
    • Join Date
      May 2014
    • Posts
      491
    • Years Exp
      6-12 Months
    • Goal
      Other
    • Gender
      Male
    • Location
      United States
    • Reputation
      250,121,046
    • Rep Power
      2,501,219

    Default

    Personally I feel that that is a lot of excercises for little additional gain. What are your numbers like (bench, squat, dead and ohp)? I ask because as you get more trained you need more work but a lot of people misinterpret time training with training level. In other words you aren't an advance lifter benching .8x your bodyweight. Not saying you do but depending on how much you are currently lifting you might be better off going with fewer excercises and focus more on the quality vs quantity.

    Also, a deload is supposed to give your body a break and switching from madcow you might be reducing the weight by lifting in higher reps but by doing so many excercises it looks like your total volume may be the same if not more which wouldn't be a break per se.

    Anyhow, personally, if I were to deload from my current level (my stats are below) I would drop the weights by 10 percent on all my excercises and add in some accessories to bring up my weak points with a 3x10 rep scheme to build up my mass a bit. Slowly adding back weight until I was back to where I was within about 4 weeks.

    Just my 2 cents.
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

  3. #3
    M&S Senior Member JamesWarren's Avatar
    • Join Date
      Jun 2013
    • Posts
      823
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Orange City, FL
    • Training Log
    • Reputation
      190,090,187
    • Rep Power
      1,900,912

    Default

    Adding more exercises does not necessarily mean you are de-loading. That routine you posted is a workout.

    You can do the same routine, Madcow, but just lower the weight and intensity; or take a week off entirely from weights.
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  4. #4
    Coming Up The Ranks DGBSSN's Avatar
    • Join Date
      Aug 2013
    • Posts
      140
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Florida
    • Reputation
      35,692,319
    • Rep Power
      356,930

    Default

    My lifts are Bench-205, Squat-265, DL-300, OHP-130. Mad cow hasn't helped my OHP, which is very odd. THe bench number is about a month old now, so I have no idea where I am now. The next time I run mad cow, I'm probably going to switch to incline bench though.
    Strength does not come from winning. Your struggles develop your strength. When you go through hardship & decide not to surrender, that is strength.
    -Arnold Schwarzenegger

  5. #5
    Regular Poster
    • Join Date
      May 2014
    • Posts
      491
    • Years Exp
      6-12 Months
    • Goal
      Other
    • Gender
      Male
    • Location
      United States
    • Reputation
      250,121,046
    • Rep Power
      2,501,219

    Default

    I would just continue madcow and drop the working weight by 10 percent across the board.

    No need to do all those excercises. You are barely an intermediate lifter with those weights. Once you are squating 300+, benching 250+, deadlifting 350+ then you might consider a more advance program with accessories.

    The ohp is a slow lift to gain on. You'll be lucky to gain 10 lbs a months once you get over 130lbs or so. Unlike the bench where you have the big chest muscles and the shoulders to push weight you really only have shoulders on the ohp. The bigger the muscle groups the faster you can gain.
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

 

 

Similar Threads

  1. Purpose of a deload week
    By 0scar in forum Workouts & Training
    Replies: 3
    Last Post: 10-09-2013, 07:05 AM
  2. Deload week on 531
    By FP3065 in forum Strength
    Replies: 8
    Last Post: 09-10-2011, 11:49 AM
  3. When do you deload or swap out an exercise?
    By 0606196t in forum Beginners Questions & Advice
    Replies: 7
    Last Post: 07-25-2011, 12:23 PM
  4. How to properly deload?
    By bigtim27 in forum Muscle Building
    Replies: 14
    Last Post: 12-11-2010, 10:25 PM
  5. Deload
    By Dunham78 in forum Critique My Workout
    Replies: 1
    Last Post: 09-28-2009, 10:22 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •