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10 Responses to “Overcoming Stalling Using Deloads”

1. on 06 Jul 2007 at 3:39 pm1Maurice

   I would like to add that as a beginner you should only need deloads of one or two workouts, as an intermediate or advanced you should use a week or multiple weeks. Personally I would use a sharp reduction in volume, and a light reduction in intensity, say the 3*5. This keeps neuromuscular efficienty high, and volume fatique lasts longer than intensity fatique.

   I wonder why you have selected 5*5 volume in a beginner program. I would think that you need only as much volume to adapt, and excess volume will decrease rate of strenght gains. 5*5 can be introduced when required to adapt. Wonder your thoughts about this

2. on 06 Jul 2007 at 3:49 pm2Mehdi

   Maurice,

   I think it doesn’t matter how long the deload lasts for a beginner. What counts is that the weight goes up, while technique improves.

   In the first example, reducing the load by 10%, takes 2 weeks to get back to the weight the trainee previously stalled at. You could say “you’re losing 2 weeks”.
   I see this as being impatient & wanting to rush things. If it takes 2 weeks, it takes 2 weeks. What counts is that you get past the previous weight you stalled at. And using this technique, you will as a beginner/intermediate.

   I agee with the 3×5, I presented it in the hard deload (bottom example). High intensity, decrease in volume. But this is a more drastic deload, that should only be used if there’s really a regression of performance.

   I don’t underestimate beginners. They adapt quickly. They recover quickly. They can take far more than one might think. I’ve seen trainees barely being able to do 5×5 with 70kg, to see them 2 days later easily squat 5×5 with 72,5kg. Go figure.

   About the choice of 5×5. The weight is light on the beginner program, on purpose. For this reason & higher volume can be used of 5×5. This has several advantages:
   1) More sets to learn technique
   2) Easier transition to the intermediate program (texas method)
   3) More hypertophy
   4) More endurance

   This will be part of the beginner strength training program FAQ next week btw. Good questions Maurice

3. on 06 Jul 2007 at 7:20 pm3eddie

   I carnt wait to get back to the weight that i can lift now in the begginer program, only started on monday. How long is it till you go inot the intermediate class then? I no your going to say try walking b4 you run. lol

4. on 06 Jul 2007 at 8:25 pm4Mehdi

   Eddie,

   Walking before running. Indeed

   Here’s what you can expect using the beginner strength training program:

   1 month
   * Squat: 50kg
   * Bench Press: 35kg
   * Overhead Press: 35kg
   * Deadlift: 70kg

   2 months
   * Squat: 80kg
   * Bench Press: 50kg
   * Overhead Press: 50kg
   * Deadlift: 100kg

   3 months
   * Squat: 110kg
   * Bench Press: 65kg
   * Overhead Press: 65kg
   * Deadlift: 130kg

   This is a very optimistic forecast that doesn’t take stalling into account. Stalling is very personal & should happen for the first time starting month 3.

   I’ve made a post on when to switch to an intermediate program. It will appear on StrongLifts.com in 3 weeks Eddie.

5. on 10 Oct 2007 at 6:32 am5Gavin

   What is your opinion when a lifter has stalled on a certain lift while other lifts continue to progress? Specifically, my Squat and other solid lifts continue to progress while my Push Press stalled hard a month ago and now my Deadlift has stalled this week.

   I’d assume I’m not resting enough or some other hidden variable is in effect, but if so, why would my Squat and other lifts be able to progress so steadily while others (PP and DL) may stall?

   I know I don’t have all the factors available for review, but this is got me perplexed. I’m currently at the process of reviewing my past workouts for patterns and possible changes in rep schemes. I’m also open to the notion that I might be lacking rest or such.

6. on 10 Oct 2007 at 11:23 am6Mehdi

   Great question Gavin.

   A training log is your best tool to analyze what works & not. There’s a lot that you can do to increase a lift: technique, speed, power, assistance exercises, etc… The question is what should you do in your particular case, that’s what makes strength training so interesting.

   If your training program is good in the first place of course. Sometimes to increase one lift, you’ll first have to increase another.

   For the Push Press. I don’t know how strong your squat is, but needless to say: you’ll never push press a lot of weight if your hips are weak. One way to improve your push press is to increase your Front Squat: same position.

7. on 11 Oct 2007 at 7:09 am7Gavin

   I feel I’ve answered my own question. I woke up the next day after making that post and I was down with a fever. I suppose I had a cold bouncing around in me without feeling any real symptoms. It offers a logical explanation so I’ll ride this one out and hopefully come back stronger and well-rested.

   In light of an illness, I suppose this would make a good time to de-load next week, when I’m back at it, and let any weak links catch up. One step back is a small price to pay for a few steps forward.

8. on 11 Oct 2007 at 8:31 am8Mehdi

   I always train, even when ill. Except when I had the flu 3 years ago then I was too sick to train. Fever could be a symptom of the flu (bit early on the year out here, but maybe possible were you live).

   Anyway one step back two step forwards always works indeed. Enjoy your rest week Gavin

9. on 09 Apr 2008 at 1:43 am9RJ

   Hey,

   A quick question on deloading:
   In this article:
   “Workout 15 starts with 10% less weight than workout 14.”
   Workout 14: 5/5/5/3/2 with 92,5kg
   Workout 15: 5/5/5/5/5 with 80kg

   Does this not workout as a 13.5% decrease (not a 10% decrease) or is the 10% a rough figure, and is just rounded for simplicity?

   Also is it a 10% decrease for all exercises (OH press deload same as Squat deload?)

   Many Thanks, RJ

10. on 26 Jun 2008 at 8:51 am10Niladri

    Yes Mehdi….even i wud like to know how is the reduction coming to 10%? Do let us know as soon as possible….

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