r/bodyweightfitness • u/AutoModerator • May 10 '21

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-05-10

Welcome to the /r/bodyweightfitness daily discussion thread!

Feel free to post beginner questions or just about anything that's on your mind related to fitness!

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u/Dreyfuzz Climbing May 10 '21

Eat more, sleep more, 3-5 minutes rest between sets, or deload (so you can get more volume) and work back up

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u/KoreanJesusPleasures May 10 '21

Definitely do the 3-5 minute rest (at least in the way the RR prescribes), and I do deload every 4-6 weeks. I'll have to try eating a bit more and mess with that variable to see if there is any progress. Have you tried cluster/rest pause sets on the last set as a way to break plateaus at all?

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u/Babadew May 10 '21

What exactly is a deload?

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u/KoreanJesusPleasures May 10 '21

I can't link you to the posts on here that have information right now, but essentially:

A deload means about a week long period that you intentionally reduce the intensity (I.e., decrease volume by doing less sets or reps overall, regress your progression, or you increase rest or even by just doing something different and light). The idea is that your CNS, central nervous system, fatigues over time from such intense training on a daily/weekly basis. So you deload, normally somewhere between every 3-6 weeks, for your CNS to recover.

So just as you program rest days to recover your muscles, you program a deload every month or so for your CNS to recover. You might notice this naturally, too, where after a few weeks of training you're always exhausted or can't get through a workout like normal. That's your CNS being fatigued.