Would It Be Optimal To 'reset' The Weight On Some Of My Lifts?

[Vanch]

I've got a bit of a problem I'm hoping you guys can help me with please, and I'm looking for some advice. A few weeks back I took a deload break for a week. I know that some deloads just have you lowering the weight you use for a week, whereas others have you not even step foot into the gym. I took the second option, and didn't go to the gym for a week.

When I came back to the gym I tried lifting exactly what I had been lifting before the week break, and I was struggling massively. I put this down to neural adaptations having been lost, due to the week off, and figured that I'd get back to the weight I was lifting within a week or two. Unfortunately this has not been the case, and I am still struggling to hit the same weights I was lifting before the deload week. My form is suffering and I'm pretty much trying to force myself to lift the same weight as before, which is becoming a real struggle, both physically and mentally.

I was just wondering if any of you have ever reset the weights on your lift due to this kind of situation that I've been facing? What I mean by 'reset' is basically lowering the weight on my lifts by 5-10kg or so, and working my way back up with proper form. Would this be optimal or should I just stick with the weights I was able to do before the deload week, and hope that my strength comes back eventually? I guess this is all an ego thing really, and I'm struggling to face the reality that I'm gonna HAVE to lower the weights on my lifts and work my way back up, but it's just making me feel as though I'm taking one step forward and two steps back, instead of making constant progress, which is what Bodybuilding is all about.

Anyway, I'd really appreciate some help with this, thank you.

 

[Raisin]

If you cant lift it lower the weight.

Bodybuilding is about building the body not how much weight you can lift. Thats powerlifting.

 

[Vanch]

I get that, but progressive overload is a staple of bodybuilding, and I figured if I were to just lower the weight then I wouldn't be creating any form of progressive overload.

 

[Raisin]

Lower the weight. Lift with correct form until you reach failure and that’ll be overload on your body.

You’ll soon be back lifting the weight you were before your break.

 

[Vanch]

So there's no magical way of my body knowing the exact weight I previously put up, and just refusing to grow until I surpass that number again? Sounds stupid I know, but with so much conflicting information online it's hard to find the correct answer sometimes unfortunately. For example, before my week off I was benching around 100kg for 6 reps. I'm now struggling to even get 4 reps. So if I were to lower the weight to 92.5kg or so, and then work my way back up, would that still be enough of a stimulus for muscle growth to occur, even though my body was previously used to lifting 100kg for 6 reps? When I say "sufficient enough" I do of course mean with all other training parameters covered as well such as calories, rest, etc.

Thanks. I appreciate the help.

 

[Raisin]

I may be wrong, someone else may chime in, but aslong as the body fails or gets close too failing you’ll grow.

Whether you bench 85kg x 10 or 90kg x 7 or 95kg x 4

You’ll still grow.

I know lower weights are more for strength and higher reps for size etc etc but thats getting technical.

I suggest lifting the weight needed to reach the reps you want to reach/ fail on. Using correct form. Like i said earlier you’ll soon be back lifting what you did before your break and should lift more very soon.

 

[noel]

its unusual to have a massive strength drop in one week if you are a regular trainer for most a break would probably do the opposite - unless maybe you spent the week in Ibiza or Vegas on a bender

just back off a touch on the weight , get form right and then build back up... you are MASSIVELY over worrying here

progressive overload means solid form and doing more reps or more weight until you hit the target then adding a little more weight and going again... not complicated really


if you don't lower the weight you are then not following your parameters are you

if its say 8-12 reps and you can do 3......... then your not working in the range - simple....

 

[huntingground]

Strange, I always get stronger after a week off.

I am competing on Sunday and I have had a week off prior.

There must be other factors?

 

[s man]

I'll be honest when I have a week away somewhere it feels tough going the first week back and I lose a few reps here and there. That said I never drink alcohol other than Christmas and when away, the diet has a lot of extra's in it and I hate flying and travelling as it leaves me knackered and fatigued so I suppose that's to be expected but normal service resumes after the first few sessions. If I am at home I never have more than about 4 days out of the gym and nothing much changes.

In the grand scheme of things there has to be dips as some point otherwise we'd all be benching 300kg after a few years. Just keep pushing through it and finding progression in other ways.

 

[JANIKvonD]

id be interested to see your training & what exercises have dropped so dramatically that "dropping 5-10kg" is going to make a world of difference too? if I came back after a week off & my bench had dropped from 150kg x 10, to 150kg x 8.. I wouldn't think anything of it.. id build back up & surpass it fairly quickly

how long have you been training?

progressive overload : loading the muscle over numerous sets & reps.. if you were doing 4 sets 100kg x 10 (4000kg moved over 4 sets), then 4 sets 90kg x 12 will overload the muscle MORE (4320kg moved) = more growth. it doesn't work on lower rep ranges ime. focus on getting stronger in the 8-15 rep range

 

[SteveB]

Like said above its strange that you are struggling after such a short break. I've not been in the same situation, but I have had to start from scratch following an operation.
Usually a 10-20% decrease is enough and build back up, adding each session (reps or weigh). Its a long game so its no issue if it takes you a couple of months to get back to where you were.

 

[JANIKvonD]

I do laugh at the way the term 'deload' is used these days. its no longer a process of re-setting/priming for the next strength gaining phase, after a long gruelling strength program. it's just used as 'couldn't be arsed training properly this week. or 'I seen someone doing a 'deload' week on a forum.. he was massive so ill have a wee break here & there too for no apparent reason'

im just back after a year 'deload'.. fuck knows why im not as strong as before?