We are all subject to the media proposal of train hard, train frequent and train for ever, but what if i told you taking short breaks between moderate to hard bouts of exercise actually helped your gains more than the common misconception of hurting them.
Probably heard of the term deload? well its a period of lower overall intensity not muscular volume, during an exercise program cycle, which i assume you do follow a cycle of training, periodically taking time, about a week usually suffices of lower overall intensity.
Persistently overtaxing the body during long bouts of muscular adaptation and not allowing adequate recovery ultimately leads to overtraining which leads to negative effects and increase in catabolic hormone secretion (NOT GOOD) and a reduction in anabolic factors like I-GF1 leading to a corresponding decrease in cross sectional area (NOT GOOD)
Taking a period of deload during has shown to restore correct growth stimulus and negate the negative effects stated above!
So the good news is when we do get back to the sand pit assuming you have had an extended period of rest and lower intensity or volume of training you should be in a really good place to start recovering some of the hypertrophy gains you left at the rack back in march, periodically at a 3;1 ratio have a week of lower volume or intensity and watch as your efforts are rewarded with a better response.
There hasn’t been any scientific studies that single out weather it is indeed overall volume or overall intensity that is the main contributing factor, in saying so periods of deloading have been studied using appropriately both methods with astounding results.
The next time you decide to have a lighter week of training remember as long as the rest of the cycle is set up to achieve a desired result and your training hard enough to elicit a response, then taking a deload week is necessary.
Unfortunately the longer or more mature your training age the slower the overall response, as you get closer to your genetic potential and over your body’s set limit, you have to train harder, adding volume and intensity not so much to effect recovery but enough to keep moving the needle forward deload weeks would be more beneficial as training volumes can and should exceed a relatively new trainer .