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Tip: How to perform a normal load



Delays for Non-Competitors

In a perfect world, we could determine the exact number of training days per week, with just the amount of volume that stimulates growth and improves performance without us ever feeling burned , And in this perfect scenario, training should never stop.

Unfortunately we do not live in a perfect world, so mental, physical and emotional burnout during training is a real thing. For the non-competitor (who does not try to plan a workout / recovery cycle to create supercompensation for the competition), what are the advantages of unloading?

  1. It gives the sympathetic nervous system a break.
  2. It gives the lifter time to think about the previous training cycle. This consideration allows better planning for the next training cycle.
  3. It gives the joints and connective tissue a break. They only have so many revolutions in these things.
  4. It allows a higher level of strength and fitness to manifest through the multifaceted elimination of fatigue (systemic, muscular, mental, emotional). A kind of mini-supercompensation.

Here is a real conversation for you. If you are not paying attention to the signs that you have strayed from training, you will probably get some "forced rest" after an injury. Training is a metaphysical endeavor, especially if you train hard. This burdens virtually every physiological system you have. So it only makes sense to take a break to allow a complete recovery of the system.

So when should you delay?

I use the following method:

Make some self-assessments every six weeks.

My self-assessment was to ask me if I was hungry or full. Confused? Let me explain it.

If you live in prehistoric times and need to look for food, dopamine is increased because finding food is very important for survival. It is the neurotransmitter for motivation, performance and performance. Once you have eaten and eaten a lot, your serotonin levels will increase and you will feel satisfied.

I'm too simplistic, but the point is that the brain is constantly analyzed to assess the pain risk or injury to the satisfaction of the gain or performance. Your brain knows when to rest. If you pay attention to this feedback, you will pay attention to it and rest, do not be nonsense and continue to enforce.

With six weeks I will analyze if I feel full or if I am still hungry. [1
9659012] Am I looking forward to going to the gym to charge the bar (hungry), or would I rather do something else (full)? Do my joints hurt? Is my perception of exertion really high compared to last week or the week before, ie "these workouts feel harder than they were two weeks ago".

When I realize I need to reload something, I take at least three full days off.

If I need more, I'll take it. I took up to ten days off. I simply did not want to go back to the gym during this time.

I wait until the enthusiasm returns.

That is, I am not dominated by the ridiculous idea that all my profits will dry up in the meantime. I will stay. As soon as I feel the need to go back to the gym, I do not do it. That's right, I do not know yet. I sit down, write down my possible programming and think about what I want to achieve in the next training cycle.

Then I use one to two weeks of warm-up training.

That's where I slowly increase the effort and intensity again.

There are a variety of ways to unload, but I've found that this works best. Regardless of which method you choose, you should honor the full three days off, regardless of which Deload protocol you use.


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