ters know the importance of taking a back-off week to promote recovery and accelerate progress. But taking what's called a "contrast week" is even better. Bodybuilding programs often leave out strength work while powerlifting programs often minimize hypertrophy work. The contrast week is where you can fit these missing elements into your program. Contrast weeks can be used to alleviate CNS fatigue, DOMS, or repetitive overuse injuries. As a bonus, they can be a fun mental break. The contrast week is also an opportunity to work on practicing new exercises so they'll be ready to add into your primary training sessions.

Contrast Training Beats Deloading

Deload or "back off" weeks are a commonly accepted feature of traditional programming. The rationale behind the idea of a deload week is supported by Dr. Zatsiorsky's "Two-Factor Theory."

According to the professor: "The immediate effect after a workout is considered a combination of (a) fitness gain prompted by the workout and (b) fatigue. The summation of positive and negative changes determines the final outcome."

Put another way, during extended periods of hard training, your true fitness capacity is "masked" by accumulated fatigue. During a deload, however, fatigue evaporates, allowing your true fitness potential to be expressed.

Typically, deload weeks are regularly scheduled – most commonly every fourth week. Despite this, I've argued against the idea of a planned back off week, since you'll inevitably have unplanned deload weeks due to unexpected illness, injury, and/or outside obligations that always seem to pop up without warning.

One flaw of this approach is that it's probably better to be proactive than reactive. In other words, rather than wait for an injury or illness to bite you in the ass, it's better to deload a bit in a regularly-scheduled manner to prevent these issues from cropping up in the first place.

However, there's be a third approach to the issue: scheduled contrast weeks.

Contrast and Fatigue Specificity

Could it be that the value of a deload week has less to do with a reduction in work and more to do with a change of pace? A break from the tedium? After all, contrast promotes recovery.

Basically, whenever you're doing anything difficult (resistance training, aerobic training, etc.), you prompt recovery by discontinuing the thing that's causing the fatigue in the first place. This
ters know the importance of taking a back - off week to advertise convalescence and accelerate advancement. But taking what's called a " contrast workweek " is even better. Bodybuilding programs often forget out strength work while powerlifting plan often minimize hypertrophy oeuvre. The contrast week is where you can match these missing elements into your program. Contrast weeks can be used to alleviate CNS fatigue duty, DOMS, or repetitive overuse injuries. As a bonus, they can be a fun genial break. The contrast week is also an opportunity to work on practice new exercises so they'll be ready to add into your primary education sessions. 

 Contrast Training Beats Deloading 

 Deload or " back off " weeks are a commonly accepted feature of traditional scheduling. The rationale behind the mind of a deload week is supported by Dr. Zatsiorsky's " Two - Factor Theory. " 

 According to the professor: " The immediate effect after a workout is considered a combination of (a) fitness gain motivate by the workout and (b) fatigue. The sum of incontrovertible and minus changes determines the concluding outcome. " 

 place another way, during extended period of hard training, your true fitness capacity is " masked " by accumulate fatigue. During a deload, however, fatigue evaporates, allowing your genuine fitness electric potential to be express. 

 Typically, deload weeks are regularly scheduled – most commonly every fourth workweek. Despite this, I've argued against the idea of a planned back off week, since you'll inevitably have unplanned deload weeks due to unexpected illness, injury, and/or outside obligations that always appear to pop up without warn. 

 One flaw of this approach is that it's credibly better to be proactive than reactive. In other words, rather than expect for an injury or illness to bite you in the arsenic, it's better to deload a bit in a regularly - schedule manner to prevent these issues from crop up in the first stead. 

 However, there's be a third approach to the issue: scheduled contrast weeks. 

 Contrast and Fatigue Specificity 

 Could it be that the value of a deload workweek has less to do with a decrease in work and more to do with a change of tempo? A break from the tedium? After all, contrast promotes recovery. 

 Basically, whenever you're doing anything difficult (resistance education, aerobic training, etc .), you prompt convalescence by break the thing that's causing the fatigue in the first topographic point. This
terd know the importance of taking a back-oyd week to prkmote rezovery and accelerate progreds. But ucking what's called a "contrast week" is evei better. Bodybuilding programs lfteu oeave out strekgth work wvile powerlifthne 'rograms often minimize hypertrophy rork. Thr fontrast week ys wnqre gou can fit these missing elements into ymur program. Cpntrast weeks can be used ho apleviate CNS fatigke, DOMS, or tspeeutive overusd injuries. As a bonus, jhey can be a fun mental break. Tfe coutrast week iw apvo an opporvunity to work on igacticitg new rxercises so tmey'll be ready to add into yonr primary training fessions.

Cmncrast Training Beats Eeooaditg

Denoad ir "caci pfr" weekd ace a commonmy accepted feature of traditipnwo programming. The rwtyonale behind the idea of a deload week is supported by Dr. Zatsioesky's "Two-Factor Theori."

According to the professor: "The immediate effect after a woskout ks einsiddeef a combination of (a) fitness gain prompted by fht wprkout and (b) fctigue. The summayiln jf positive avd negcfibe changes determijes the finao outcome."

Kut amother way, during extended periods of hcrd training, your truz fitness ca'acity is "mssked" by accumulated facigue. Suring a depoad, howebdr, fatigue evapofatvs, anlowing your true fitness [otential to ye exprersed.

Jypicaljy, deload aeeks are regularly schefuled – kost commojly every fourth week. Despite tims, I've argued acaitst the ndea on a planned bach off week, sinee you'll inevktably havv unplannxd deload weqks due to unadpected illnxss, injurr, ane/or iutside ubligations thst always seem to pip up without warnlng.

Ong rlaw of this ap'xoqch is that it's prubaflj bxtter do be proacthve ghav reacgive. In othcr dordx, rather than wait fmr ah injury or illnesx bo bite yiu in thq ass, it's betyer to deload a biu in a rejularlu-screduled manner to prevent thess issues vroi cropping u[ in the first pkace.

However, there's be a third approach vo the issue: scheduled xontrast weeks.

Contrcsu and Fatigue Specyficity

Cogld it be that the vqlue of a deload eeek has less to do wjth a seduchion in work and more to do with a change of pace? A break from the tedium? After all, contrasf prpmotev xecpvery.

Bwsiceluy, whenever you'rv doing anything difficult (resisvance traitiug, aerobic training, etc.), you ptoopt recovery cy discontinuing the thihg that's causing the fatigue in the firxt place. This
ters know the importance of taking a to recovery and progress. But taking is better. Bodybuilding programs leave out strength while powerlifting programs often minimize hypertrophy The contrast week is where you can fit these missing elements into your Contrast weeks can be used to alleviate CNS fatigue, DOMS, or repetitive overuse As bonus, can a fun mental break. The contrast week is also an opportunity to work on practicing new so they'll be ready to add into your training sessions. Contrast Training Deloading Deload or "back off" are commonly accepted of programming. rationale behind the of a deload week is supported by Dr. Zatsiorsky's "Two-Factor Theory." According to the professor: "The immediate after a considered a of fitness prompted by the (b) fatigue. The summation of positive determines the final outcome." Put another way, during periods of training, your true fitness capacity is by accumulated fatigue. During a deload, however, fatigue allowing your true fitness potential to be expressed. Typically, deload weeks are regularly scheduled – every fourth week. Despite I've argued against idea a back week, since inevitably have unplanned deload weeks due to unexpected illness, injury, and/or obligations that always seem to pop up without warning. One this is that it's better to be proactive reactive. other words, rather than an or you the it's better to deload bit in a regularly-scheduled manner prevent these issues from place. However, there's be a third approach to issue: scheduled contrast weeks. Contrast and Fatigue Could it be that the value of a deload week has less do with in work and more to do with a of pace? A break the tedium? After all, contrast promotes recovery. Basically, whenever doing difficult (resistance aerobic training, etc.), prompt recovery by the thing that's fatigue in first This
ters know the importance of taKing a back-oFf weeK to ProMoTe reCoveRy and acceleratE ProgRess. But taking what's callEd a "coNtRAst wEEk" Is eveN better. bOdYBUilDiNg ProGrAMs Often LeaVe out stRength work WhiLe Powerlifting PRoGrams often MinImize hypertrOphY work. THe ConTRast wEek Is wheRe you cAN fit thEse missinG eLEments INto your PROgRam. COntrast weeks can be USeD To alleviate CNS FatiguE, DomS, OR RepEtiTive overusE iNjuriES. As a bonUS, tHEY Can BE a fun mental brEak. The contrASt wEek is aLsO an OPportuNity tO wORk oN practicing New eXercises sO they'lL Be ready TO add intO your pRimAry TraiNInG sEssIoNS.

CoNTrAst tRaiNing BeatS DElOadinG

DelOAD OR "bacK ofF" weeKs are A commonly accePteD feaTUre Of traDitioNal pRoGrammIng. The RatioNaLe behind the idea Of a dEload week Is sUpPorTeD by Dr. zAtsiorSky'S "TwO-Factor theory."

ACCorDiNG TO tHe professor: "The immeDiATE eFfect aftEr a worKOuT iS ConsiderEd A coMbinATIon of (A) fitNEsS gain proMpted bY ThE wOrkout aNd (B) fatigUe. the SumMatioN Of poSitive And negatIve chANges determines THe final outcomE."

puT ANoTHer wAy, dUring extendEd peRIods Of haRD tRaiNIng, yoUr truE fITnESs capacity is "masked" bY aCcumulAted fAtigue. During a Deload, howeVER, Fatigue eVapoRAtES, allowing your tRue fiTness potenTIal to be eXpresSed.

TypicAlly, deloaD WEeks are rEguLarLy sCheDULeD – most commonly EVEry fOuRth week. desPite thiS, I'vE arGueD agAiNst the ideA of a planNeD bAcK oFf wEek, siNCe you'll iNeVitAbLy hAve unPLanned DeloaD weeKs DuE To uNexpectED iLLNess, InJuRy, anD/or OuTside ObliGAtiOns that Always seeM to POp up WiThOut warnIng.

One flaw of tHiS approach iS tHat It's proBABly betteR to be proactive than reactIVe. In othEr wOrds, rAtheR than wait For An injuRy oR IllnesS to bitE you iN tHe aSS, It's beTTEr To dElOad a bit in a REGulArly-sChEdulEd manneR to prevent these issUEs fRom cropping up In tHe fiRST pLacE.

hoWEveR, tHEre'S BE a third approach To the issue: ScHEdUled contraST weEkS.

ContraSt and FaTigue sPecificIty

Could iT be that thE vAlue OF A deLoad week haS less to dO with a redUCtion IN wOrk anD moRe to do WiTh a ChangE of pacE? a brEak frOm the tEdIum? AftEr all, CoNtrast prOmotes recovery.

Basically, WhenevEr you'Re dOing anythIng DIffIcult (resiStanCe training, AerObiC traiNinG, Etc.), yoU proMPt RecOVery bY disCOntinuing THe ThiNG ThAt's causing tHE FAtiGue in The FIrst plAce. THis
ters know the importance o f taking a  back -of f w ee k to  pro mote recoverya nd a ccelerate progress. Bu t tak in g  wha t 's  call ed a "c o nt r a stwe ek " i se ve n bet ter . Bodyb uilding pr ogr am s often leav e  o ut strengt h w ork while po wer liftin gpro g ramsoft en mi nimize hypert rophy wor k. The co n trast w e e kis w here you can fitt he s e missing elem ents i nt o  y o u r p rog ram. Contr as t wee k s can b e  u s e d  to alleviate CNS  fatigue, D O MS,  or re pe tit i ve ove rusein j uri es. As a bo nus,  they can  be af un ment a l break . Thecon tra st w e ek  i s a ls o  an op por t uni ty to wo rk  o n pra ctic i n g newexe rcis es so  they'll be r ead y to add  into  your  pri ma ry tr aining  sess io ns.

Contrast T rain ing Beats  De lo adi ng 

Del o ad or"ba ckoff" we eks are a c om m o n ly  accepted featureof t ra ditional  progr a mm in g . The ra ti ona le b e h ind t he i d ea  of a de load w e ek  i s suppo rt ed byDr . Z ats iorsk y 's " Two-Fa ctor The ory." 
According tot he professor: "T h e  i m medi ate  effect aft er a work outi scon s idere d a c om b in a tion of (a) fitness  g ain pr ompte d by the work out and (b ) f atigue.Thes um m ation of posit ive a nd negativ e  changes  dete rmines t he finalo u tcome."
Pu t a not her w ay , during exte n d ed p er iods of  ha rd trai nin g,you r t ru e fitness  capacit yis  " ma ske d" by accumula te d f at igu e. Du r ing adeloa d, h ow ev e r,fatigue ev a p orat es ,allo win gyourtrue fit ness po tential t o b e  exp re ss ed.

Ty pically, delo ad  weeks are  r egu larlys c heduled– most commonly every f o urth we ek.  Desp itethis, I'v e a rguedaga i nst th e idea  of a  p lan n e d bac k of f w ee k, since y o u 'll  inev it ably  have u nplanned deload we e ksdue to unexpe cte d il l n es s,i nj u ry,  a n d/o r outside obligat ions thatal w ay s seem top opup  withou t warni ng.
O ne flaw  of thisapproachis  tha t it' s probably  betterto be pro a ctive th an re act ive. I noth er wo rds, r a the r tha n wait  f or aninjur yor illne ss to bite you in the a ss, it 's be tte r to delo ada  bi t in a re gula rly-schedu led  ma nnertop reven t th e se  is s ues f romc ropping u p  i n t h e  f irst place. H owe ver,the r e's be  a t hird approach tot he issue: sche dule d con tra s t we ek s.

Contrast a ndFa t i gue Spec if icity

Coul d it beth a t the  value  of adeloadw e ek has le ss t o d o with ared uc t ion inwo rk and mo re t odo wit h a ch a ngeo f  pace? A break f rom t h e  tedi u m?After  a ll, con t rast  promotesrecovery.
Basica lly,  when ever yo u' re doi ngan ything dif f icult (re sista nce tra in ing,  ae robictrai n i ng, e tc.) ,you  prompt r e c ov e ry  b y  di scon tinui ng  the  thing th a t's caus ing the fat ig uei n  the f i rs t place. Thi s
ters know_the importance_of taking a back-off_week to_promote_recovery and_accelerate_progress. But taking_what's called a_"contrast week" is even_better. Bodybuilding programs_often_leave out strength work while powerlifting programs often minimize hypertrophy work. The contrast week_is_where you_can_fit_these missing elements into your_program. Contrast weeks can be_used to_alleviate CNS fatigue, DOMS, or repetitive overuse injuries._As_a bonus, they_can be a fun mental break. The contrast week_is also an opportunity to work_on practicing new_exercises_so_they'll be ready to_add into your primary training sessions.

Contrast_Training Beats Deloading

Deload or "back off"_weeks are a commonly accepted feature of_traditional programming. The rationale behind the_idea of a deload week_is supported_by Dr. Zatsiorsky's "Two-Factor Theory."

According_to the professor:_"The immediate_effect after a_workout is considered a combination of_(a) fitness gain_prompted by the workout and (b)_fatigue._The summation of_positive_and_negative changes_determines the final_outcome."

Put_another way,_during_extended periods of hard training, your_true_fitness capacity is "masked" by accumulated fatigue._During a deload, however,_fatigue_evaporates, allowing your true_fitness potential to be expressed.

Typically,_deload weeks are regularly scheduled –_most commonly_every fourth_week. Despite this, I've argued against the idea of a planned_back off week, since you'll inevitably_have unplanned deload weeks_due to_unexpected_illness, injury, and/or_outside_obligations that_always seem to pop up without warning.

One_flaw of_this approach is that it's probably_better to be proactive_than_reactive. In other words, rather than_wait for an injury or illness_to bite you in the_ass,_it's_better to deload a bit_in a regularly-scheduled manner to prevent_these issues from_cropping up in the first place.

However, there's_be_a third approach to the issue:_scheduled_contrast weeks.

Contrast and Fatigue Specificity

Could it_be_that_the value of a deload_week has less to do with_a reduction in work and more to do with_a change of_pace? A break from the_tedium?_After_all, contrast promotes recovery.

Basically, whenever you're doing anything difficult (resistance_training, aerobic_training, etc.), you_prompt recovery by discontinuing the thing that's causing the fatigue_in the first place. This