Albert K. Park

I woke up with the following symptoms:

Each spoonfull of oatmeal resonated deep tissue trauma from my traps all the way into what abs I have. My legs, although larger and stronger, sat useless from the abuse of Box Squats, single leg box lunges, box jumps, split leg box jumps, and other evil leg trauma that Luka's mind brainstorms in free time. (By the way I tried to buy some designer jeans and none seem to fit. I can't wait until skinny styles go out of style) Finally, my energy levels have hit rock bottom only finding comfort in sportscenter and cold beer.

The Remedy:

DELOADING! What is deloading you might ask yourself. Deloading is a back off week or a planned reduction in exercise intensity and volume. This term is also known as unloading.

The last four weeks have been monumental in gains for my legs but the cost has been my body. Following through with a program that is scheduled with Week 1 = Intro, Week 2 = high intensity, Week 3 = medium intesity, Week 4 = Very high intensity, your body will reflect the training it has been through. By Week 5 your body has nothing left and you will start to share some of the same symptoms, this is the perfect opportuinity to insert a DELOAD WEEK.

You may be saying to yourself, Albert! What the heck, I have never heard of Deloading before. Neither did I thorughout my entire lifting career but that's why I am going to break it down for you real SMOOTH. Your body can not perform at 100% all the time which many lifters push their bodies to do. I always followed a split body part program (Which I do not at all do now) and performed it full throttle everytime. Don't worry it didn't make a lot of sense to me at first either because I thought like a caveman. The harder you work and the more you lift = the bigger you get right? WRONG. So listen up.

1. 100% all the time = Dumb ASS

Pushing your body to it's max every time your in the gym will only get you a poorly mixed set of workouts that are divided between a few real good workouts, some decent workouts, and a lot of whatever workouts. Also you and your body have to do a lot of guess work in order to figure out when your body is ready to peak and when it's ready to slow down. This guess work can also cause more complications including injury. (I always pushed myself even when my body was telling me to slow down) Remember those days you were suppose to do legs but did arms instead, yeah.

2. Muscles and Joints need a vacation too!

Consider all the elements that are trained when you workout, yes there is more than just your muscles. Your muslces, joints, connective tissues, and much more. All these elements repair themselves at different speeds some requiring more than your 1 rest day, if you even have incorporated one into your regimen. Muscels can bounce back after a workout faster than conncective tissues and depending on the program your central nervous system requires a certain amount of time to recoop as well.

3. Rest can often make you stronger!

Consider the last time you fully recovered. When was it? If it's been awhile, consider the fact that supercompensation is a product of recovery. (Look up supercompensation on wikipedia if you need to) Supercompensation provides increases in size and strength along with increased levels of fitness and conditioning. Here are some more benefits to this "recovery" thing.

- Possible 20% increase in strength and power
- Lower levels of stress hormones
- Better moods during day and higher quality of sleep at night
- Higher levels of testosterone
- Increases in muscle cross - sectional area of 10% to 25%

4. Just Plain good for You

This deload is simply good for your body. It offers rest to your overworked musculoskeltal and nervous systems because I am sure your working and training your ass off. Also it gives your body the opportunity to strengthen it's immune system since overtraining can put it at risk.

So before the next time you burn out and don't see the inside of a gym for 3 months, try to incorporate this Deload week into your training. Anyone can do this! If you are new to working out try to insert it when you notice a plateau in your gains.
- For the average lifter try inserting this deload week at the end of a program or around the 4 week mark. Shoot to maintain intensity but lower volume.
- The advanced lifter should already be familiar with this Deload week and would insert it appropriatley into the end of their program usually follwing the highest intensity week.

What do I do during the Deload Week?

The problem with this question is that it differs with each individual. The best deload workout for me could provide very little benefits to you. The ideal information you should have on your self is knowing how your body respons to both intensity and volume. So if volume effects you more than we would decrease it in your deload week and the same with intesity, we would decrease intensity if it effected you more.

WATERBURY One-third rule: Drop your weights by a third and maintain volume, or drop volume by a third and maintain weight.

Another strategy would be to change exercises in your workouts. Diverisfy your exercise selection from high neroulogical taxing lifts to easier body weight exercises. Also stop punishing your joints with heavy Horizontal and Vertical pushing movements. (You will thank me when your older)

Use this Deload week as an opportunity to address any weaknesses, muscles imbalances, or other body problems you have. You can focus on flexibility, core strength, functionally mobility, body control, the list is endless so get creative.


The DELOAD is so easy to incorporate it is often overlooked despite it's extreme necessity in weight training. I hope all of you can experience the change this simple week can make in your training. By the way, it's been awhile since my last post becuase I was in the process of relocating to Bellevue, WA. Nice city, you can find me running crazy cirucits solo and with groups at Bellevue Park all the time. Come check it out for a great workout!