What weight % should I use of my normal sets? For example if I do 135 for 5x8 on incline bench, what weight should I use for the same volume ? .6 x my regular weight ?

dont deload
you dont need to, youre a beginner at 18 years old and i highly doubt you're coming even CLOSE to over training.

Said I should with my CNS

you're over thinking everything man
and its setting you behind, and not letting you progress how you should.

I just heard it's beneficial. I haven't deloaded in 2 years

This.



It can be. There are other ways to "deload" the CNS. Like rest. Taking a week or two off can sometimes help. Having a great massage therapist and chiro can help. I have seen research that using a rebounder (small trampoline) can help. Heck, you could apply for time in an anti-gravity capsule if you want. But you are once again overthinking. I recommend approaching deloading from the following perspectives, rather than doing it just to do it:

- you have inflammtion, constant soreness, or a nagging injury
- you are feeling fatigue or you aren't getting enough sleep; or, you can't focus
- you have reached a plateau

Those are signs that you may benefit from deloading. They are not clear signs, because sometimes we're just plain tired or sore, or we need to change up our program, or sometimes it's a thyroid issue, sometimes it's some sort of arthritis kicking in, and so on. You don't want to be a hypochondriac about it = my point. If you're young and you're recovering from workouts, the only deloading you should consider is a bit of mysofascial release, stretching, and massages/chiro if you're a little rickety.

Sounds good thanks. I won't bother just matt Ogus PPL that I'm following to a T, suggests a DEload every 4 or 5 PPL's

Everyone should take a break from time to time. With that being said, just do some soft tissue mobilization and you should be good. Foam rolling, graston technique, etc.

"I haven't deloaded for two years" lmao

Another dumb question xD