if you train hard enough, you will need to deload eventually..in my experience, i would deload when my body felt like it got smashed through a brick wall..when my joints would ache, EVERYTHING felt heavy, and my speed/explosiveness tanked I knew it was just bad news and time for a deload

some programs schedule in deloads on given intervals to avoid hitting that wall

but, you personally may never reach a point where you train with enough frequency or intensity to where your body is overloaded and your central nervous system is fatigued

I don't plan them, it just sort of happens. Every 10-12 weeks, my body just lacks motivation or for a variety of reasons, I have a really light week of training where I may miss some days. I then come back the following week realizing I have ground to make up (inb4 you come back stronger from deloading because I don't believe that at all).

what? I always come back stronger after a deload...Hence why pl'ers don't go all out the week before their comps...resting makes you stronger..


@op, Seems like you don't have enough guidance for the amount and kind of training you do. IMO, if you want to do competitive cheer leading you should switch to a more strength, lower volume lifting routine..

finding someone that has experience with training athletes might be a good idea.

dat feeling.. want to cry

There shouldn't really be scheduled deloads, tbh. I'm with bnrhodes on this one, just feel it out. That's how deloads should always be, really. Planning them every month or two months doesn't have any realistic benefit unless you've smashed yourself that hard in that small period of time (in which chase you should re-assess your routine). Diving balls deep into crazy high volume is a recipe for failure. Work your way up and adapt (woah, human beings adapt!?), add in some GPP, etc.

As for deloading, it doesn't mean you have to take a week off. A deload can simply be a week where the weights are lighter and the volume is reduced. You don't have to avoid lifting for 7 days, just take those days and go a lot lighter.

TL;DR - Overtraining is a word that people use without knowing the meaning. You don't have to deload with absence, just reduce the weight and volume.

^^ once you start moving some serious weight, you need to schedule your deloads if you are competing, if you want to be as competitive as possible.

No reason to take a break if you want to be in the best shape possible. It won't prevent that. If that's not your biggest concern, then you don't need to worry. You should be resting at least twice a week while training. Rest is a glorious mofo and you need to dial it in along with your diet while resting. Taking a break might be plausible upon injury or if you find a lack of interest. Which is a side effect from working out every day. Try taking 2-3 days off a week. I seriously recommend you take Sunday off and find your zen.

I almost hit the 2 year break, but started again

I take a break every other day. Fucking 75 hour work weeks take the life out of you.

Breaks make you grow and stronger. A buddy of mine did 4 months straight no break at the gym. The dude is an animal. .did it as a goal and right after he took 24 days off (break) . Couldn't go a full month because he wanted to go back already. During his bream his definition settled in and when he started back again he was on some other shit. Got total skin dick.