Deloads and Recovery

The importance of deloads in bodybuilding

Deloads are the reduction in mechanical load, intensity and or volume, in the attempt to mitigate fatigue accumulated within the previous meso-cycle from physiological and psychological stressors' (34).
A study by Flynn et al., 1994, demonstrates following a 10-day training reduction, testosterone levels increased by 5.3% and cortisol decreased by 4.6%, equating to a 1.2% increase in performance following return to full training (35).
A paper published by Turner 2011, demonstrated the use of pre-planned Deloads, following a 3:1 paradigm, 3 weeks intense training followed by 1 week of training where overall volume was reduce by 50% (36)
However, different periodisation models are also shown to have effective results. Programming Deloads can also be autoregulated.
This is used to manipulate training variables, primarily upon the measurements from an individual's performance or perceived ability to perform (37).

The relationship between increasing performance and increasing fatigue are parallel in nature, if one increases, the other will generally follow.
This is best illustrated by the fitness-fatigue model.

The model assumes that each training dose induces two antagonistic response, the first being long last adaptations of increased performance, the second through short term increase in fatigue levels (38).
Following this model, a Deload should be prescribed when both performance and fatigue is at its peak. If training is continued when performance begins to decrease the individual will be non-functional overreaching, later running the risk of overtraining syndrome (39).

How to incorporate Deloads within your training

Deloading.mp4

To Start the recovery, process we need to know what the body is trying to do from the minute we place the stimulus on it, in order to know what to do to aid the recovery process.

If we focus specifically on the process of muscle damage , when a new stimulus is placed specifically on the eccentric portion of the lift, it causes mechanical distribution of the actomyosin bonds, causing sheering of myofibril (15).

This deforms the membranes, particularly T-tubes, leading to calcium homeostatis and consequently damage to the muscle because of tearing and opening of stretch-activated channels (40).
Following muscle damage and breakdown, in order to ensure the muscle is recovered and maintained we need ensure muscle protien synthesis (MPS) is parrell to that of breakdown (41).

However, in order to recover and increase muscle mass we must ensure that MPS is higher than muscle breakdown (41). In order to do this we must increase our caloirc intake, with a large portion of this coming from protien sources. Clink the link to find out more about dietary recommendations
In addition to diet, we must ensure that our sleep is well managed to mitgate the effects that sleep deperavtion can cause.

Sleep is important for regulation of both cognitive and physiological function (42), with sleep quality correlating to metabolic homeostasis (43).
Focusing on specific periods within the sleep cycle, Non-REM sleep stimulates anabolic hormones that increase protein synthesis and mobilize free fatty acids to energy, preventing amino acid catabolism (44)
It is critical for individuals to manage physiological and psychological stressors to aid athletic performance (45), which can be negatively effected through loss of sleep.
Maximal work rate is shown decrease following limited sleep the night prior (<4 hours) (46) , in addition to increased levels of perceived exertion (47).
The combination of these two symptoms steers towards neuromuscular causes of fatigue (48), which is evident as individuals who were restricted to only 3 hours of sleep, lead to negative impacts on both their maximal and submaximal efforts in weightlifting (49).

How much sleep do we need?

It is recommended that most adults should attain 7-9 hours per night, however due the intense nature of bodybuilding it maybe advantageous to exceed this number (50).

How do we ensure we get enough sleep?

Sleep regulation can be well managed through numerous steps that can be defined as sleep hygiene. The video below I take more in depth about this topic and how to improve it.

Sleep.mp4

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