Posted: 10/2/2025 9:01:30 PM EDT
|
So I've been lifting 5 to 6 days a week for about 2.5 years now. Made some good gains for a 48yo dude that I'm happy with (got 300 up on the bench a couple weeks ago for a 1RM) but getting a little stagnant. More than that I'm just annoyed at the minor golfers elbow and shoulder impingement (I think) that just doesn't go away. It's not excruciating but annoying for sure. The heavier I lift the worse the pain gets and honestly this week I'm not sleeping great and just feel like I need a break. Tonight was push night #2 and I basically cut what I normally lift in half, went slow just went through the motions. I figure I'll do the same for my other lifts for the next 6 days and see how I feel. Anybody ever incorporate deload weeks in? Good idea? How often? |
|
Absolutely. Some type of periodization, deload, or light days is mandatory. I haven’t missed a workout in over 5 years but I absolutely do light days and have done a deload before. Every quality program incorporates something like this. Imagine if we could progress linearly for ever lol it would be amazing but no one can do that. |
|
Active reload is my preferred method. One week every 6-8 weeks of RPE 5 or 6 doing the same movements. A week of cardio only is good too. If I ever do a true rest week, I get the same feeling that I had on Sunday nights before a school week when I was a kid. I don't want the next day to come. As for your shoulder, I assume your squatting quite a bit also? I'e said it a bunch of times here, but squats can cause a lot more irritation to shoulders and elbows than pressing movements. You might think it's the pressing because that's when you feel the pain. Could be the pressing, but nobody ever thinks about the squat doing the damage. |
|
Originally Posted By lefty-weaver-g19: Absolutely. Some type of periodization, deload, or light days is mandatory. I haven’t missed a workout in over 5 years but I absolutely do light days and have done a deload before. Every quality program incorporates something like this. Imagine if we could progress linearly for ever lol it would be amazing but no one can do that. Yeah a little break probably wouldn't kill me. Today is day two of cutting my weight in half (pull day #2). It's kind of therapeutic not straining and actually focusing on slow controlled movements. |
|
Originally Posted By Jarcese: Active reload is my preferred method. One week every 6-8 weeks of RPE 5 or 6 doing the same movements. A week of cardio only is good too. If I ever do a true rest week, I get the same feeling that I had on Sunday nights before a school week when I was a kid. I don't want the next day to come. As for your shoulder, I assume your squatting quite a bit also? I'e said it a bunch of times here, but squats can cause a lot more irritation to shoulders and elbows than pressing movements. You might think it's the pressing because that's when you feel the pain. Could be the pressing, but nobody ever thinks about the squat doing the damage. Ha - I hear you. I get pissed off if I miss one day let alone a whole week! I do regular barbell squats twice a week and it does piss my shoulder off with that weird stretch. I do think I actually remember exactly when I made my shoulder mad. It was doing dumbbell lateral raises. I miss those but am scared t o try them again! |
|
I'm newer then you OP to lifting. Coming up on a year of complete discipline lifting. 5 to 6 days a week. 36 y0 Had a couple vacations during the year where I still ate very well and didnt lift for a whole week. Always made gains when I came back. Most time within 2 weeks all my weights and reps went up. I also now only squat and dead lift with knee sleeves and when I bench heavy I use elbow wraps and those have really help with the aches. Edit: I'm not totally new to lifting but just never been this dedicated to it |
|
Originally Posted By GnarlyDood: Ha - I hear you. I get pissed off if I miss one day let alone a whole week! I do regular barbell squats twice a week and it does piss my shoulder off with that weird stretch. I do think I actually remember exactly when I made my shoulder mad. It was doing dumbbell lateral raises. I miss those but am scared t o try them again! Try a different bar for a while for squats if you have access to one. Camber bar or SSB. If you don't have access, look up 3 finger squat grip. I went all last year using a camber/spider bar or SSB. I switched my grip to three finger this year with a straight bar. It's the only way you can give your shoulders and elbows a break on non pressing days during powerlifting programs, especially if you're squatting twice a week. |
|
Absolutely. My body tells me: tired but can't sleep, achy, plateaus in the gym, etc. It's usually about every 6th week. Same plan at 60% regular working weight mixed with some walking or row machine stuff. Still go every day at the same time, just at a reduced working load. |
"History teaches us that men and nations behave wisely once they have exhausted all other alternatives."-Abba Eban
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
|
Don't be afraid to listen to your body. Rest is absolutely required and deloads are simply planned, extended rests that do as much psychologically as they do physically. If you've developed some nagging tweaks in certain movements it might be a good idea to start performing alternate version of the movement by changing exercises, angles, grips, stances etc, and cycling through different rep ranges/weights. Vary it across the year in mesocycles. However much you think you might lose in gainz by dialing it back a bit would be nothing compared to the setback from an injury. You're no longer immortal and indestructible at 48. You're about to hit 50. 50 will hit back... 
|
|
Thanks all - yeah 50 is a mere 15 months away... The goal is to be repping 315 when the day comes! I think I can get there if it weren't for the dumb tendon/weak point pains. I have been using elbow wraps on push days and they do help for sure. Today is rest day so I'm going to do my 4 mile walk/jog and try to stay away from the shed gym. Back at 50% load for push day tomorrow through Wednesday. Hopefully I'll feel good come Thursday. |
| Agree with everything posted. Lifting hard, you really should be taking deloads, whether as part of a schedule or just when your body tells you it's time. It's also not bad practice to take a couple weeks every year and not lift at all. You'll come back stronger, especially as you get older. |
Nowhere in the Constitution will you find the phrase, "unless it's inconvenient to Government".
Member
Joined:
Mar 2024
Posts:
1845
EE: 0% (0)
USA
|
Disclaimer: I'm 68, so YMMV. I walk 3 miles first thing in the morning M-F and do weights M-T-Th-Fr. For the weights, I do 4 weeks on, 1 week off. At first it was difficult to skip workouts for an entire week, but after getting accustomed to it, I find it very motivating. That seems counterintuitive but knowing at the beginning of a cycle that it will only be 4 weeks enables me to do a fairly intense 4 weeks because I have a full week of screwing off to look forward to. Another plus is that having a week off gives me time to evaluate my workouts and make changes. I suspect it also makes me less likely to be injured, which is priority #1 for me. Recently I have started alternating cycles that include drop sets with cycles that only have normal sets. It's working well for me so far but at some point I may try 5 (or more) weeks on and one week off. |
|
Yes and I'd really suggest reducing your overall volume by 50-75% during that week as well. There is also pretty compelling evidence that deloading or even taking a week or two off makes your body more sensitive to volume once you crank it up again. Its hunting season which means I might hit a muscle with anywhere from 3-6 sets every 7-10 days or so. Hunting days are essentially lots of hiking/rucking. No loss in size at all. If anything I think I look better during hunting season. Some weeks I don't even lift at all. |
|
Originally Posted By ICEAGE: Yes and I'd really suggest reducing your overall volume by 50-75% during that week as well. There is also pretty compelling evidence that deloading or even taking a week or two off makes your body more sensitive to volume once you crank it up again. Its hunting season which means I might hit a muscle with anywhere from 3-6 sets every 7-10 days or so. Hunting days are essentially lots of hiking/rucking. No loss in size at all. If anything I think I look better during hunting season. Some weeks I don't even lift at all. It's pretty apparent for me. I deload every 5 weeks. I'm in the gym 5 days a week strength training and I walk every day. 47yrs old. I generally make strength gains the week after a deload. Not one muscle group specifically every time, but it happens with regular frequency. |
"History teaches us that men and nations behave wisely once they have exhausted all other alternatives."-Abba Eban
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
|
Originally Posted By GnarlyDood: So I've been lifting 5 to 6 days a week for about 2.5 years now. Made some good gains for a 48yo dude that I'm happy with (got 300 up on the bench a couple weeks ago for a 1RM) but getting a little stagnant. More than that I'm just annoyed at the minor golfers elbow and shoulder impingement (I think) that just doesn't go away. It's not excruciating but annoying for sure. The heavier I lift the worse the pain gets and honestly this week I'm not sleeping great and just feel like I need a break. Tonight was push night #2 and I basically cut what I normally lift in half, went slow just went through the motions. I figure I'll do the same for my other lifts for the next 6 days and see how I feel. Anybody ever incorporate deload weeks in? Good idea? How often? I am of the opinion that a Sports focused physical therapist is a must have for anyone lifting, running or participating in sports |
|
Originally Posted By txinvestigator: I am of the opinion that a Sports focused physical therapist is a must have for anyone lifting, running or participating in sports In my experience, it's usually the "choose two triangle" of: Knows their shit. Gives a shit. Doesn't cost a shit ton.  Had a good chiro for awhile, but he just liked me because I was easy to crack. |
|
Originally Posted By Tanren37: In my experience, it's usually the "choose two triangle" of: Knows their shit. Gives a shit. Doesn't cost a shit ton. Had a good chiro for awhile, but he just liked me because I was easy to crack. I feel that! I was skeptical at first. I had a shoulder problem after I started working out again at 62. Several people from my Gym had gone to an office near us, and they all raved about the results. I finally caved and went in. My Doctor absolutely worked miracles. Since that, I continue to see her monthly. She has programmed my lower body workouts, and the improvements have been outstanding. I am competing in a Hyrox next month, and the Sandbag walking lunges were killing me with my right knee down due to lack of hip flexor mobility and imbalances. I just did a sim yesterday and killed the lunges. I am sold. This clinic does dry needling, sports scraping and specific exercises for your needs. I went from a heel injury in late December where I was hobbling around with tight hips and unable to run after months of training for the Cowtown Half-Marathon. After working with my Doctor for just a few weeks, I ran the 13.1 miles pain free and without tightness in my hips. The PTs at this Clinic, and specifically my Doctor, are the reason I was able to run. I saw her for a shoulder injury last year, and the results of her comprehensive treatment plan were no less impressive. They evaluate you, and generate a treatment plan to keep you working out and improving. My Dr does everything, never turning me over to a technician or other person. She even checked in on me after the race, on Sunday! Running this race was an important goal for me, and being able to recover from an injury and perform better than I expected is phenomenal. |