Download in your weight lifting program

For the most part, heavy lifting is the way to go. Most people don’t challenge themselves enough in the weight room and consequently don’t see the results they want.

The body responds better to changes and variations in lifting routines. Regular changes in weight, volume, order of exercises, and muscle groups worked are the most effective way to achieve your desired physique.

However, it is also extremely important to have difficult weeks and easier weeks. The easiest weeks are called Deloading. Shock is when you decrease the weight and increase the repetitions approximately every 4 weeks in your lifting program, for a week. Or when your body tells you it’s time to take it easy.

The download is important because:

-Muscles need to be broken without having to take too much time off. You already have your days off between workouts. Downloading is a way to recharge without taking weeks off completely.

-Lifting heavy objects for an extended period of time can overload the nervous system.

-Change and variety ensure success. Don’t think of the discharge as regressive. Think of it as a change in routine.

-Prevents overtraining and mental exhaustion.

-Increase progress

-Prevents overtraining injuries

-Increase motivation. Doing the same kind of routine gets a bit stale!

For example:

If you are training at a high intensity for 6 to 8 reps for 4 weeks, then you need a week off. Increase your reps to 12-15 and decrease the weight and number of sets. You are NOT training to failure. You are still training until it burns out. Just not until you can’t take it anymore. If you are training at an intensity of 80-90%, a week of unloading would be at 55-65% intensity.

The two most important things you need to do to get a great body is to always challenge yourself, but also give yourself a chance to rest, so you can grow back stronger!

Get up to get results!