Can somebody explain the concept of deloading to me?

[KAWS]

I hit a wall benching 195, 4 sets at 6 reps (I don't use a spot most of the time)

I get the basic idea of deloading, but...

how much weight are you supposed to drop?

how long do you do it for?

and when you're done do you work your way up to your previous weight, or do you just go right back up?

I don't get the science behind this, is it even a legitimate strategy?


I don't even care if the response is extremely condescending, I just need some guidance.

 

[MMS]

first deload is generally -10% of your current work set

another failure -20%, third -30%

we all have limits, and the higher you get the more often youll deload

imo progression with deloads >>>> lifting the same shyt forever

 

[KAWS]

makes sense.

thanks

I'll try this out next week

 

[MMS]

makes sense.

thanks

I'll try this out next week

id say one of the biggest things to keep in mind

less sets less reps smallest increment(5lbs generally) means less long term deloads

which coincides with pure strength training(lifting maximal weight)

you will deload much more often with higher rep ranges IE 8+

 

[KAWS]

Turns I didn't hit a wall.


Bar I was using was 55 not 35