I have not deloaded since Feb 2015.
Ultimately deloading is a fancy way to say, "I need a break before I can dial it back up again". In reality, I did Fran the other day and I needed to "deload" for about 15 minutes before I could think about doing anything else. My partners left....(pussies)
Years ago, I was training Mon Tues, Thur, Fri, Sat. Of those days, I was waking up at 4:50am M,Tu,Th,F. I found that after about 3 weeks at it I needed a whole week to "deload". I was shot and so it was a needed rest week.
Do you really need to deload for a whole week? Do you even need to deload for a day? Not necessarily. It depends on your program, your anatomy and physiology, and your sleep and nutrition. There is no 1 size fits all.
When a person tells you that you need a rest or deload week and they don't know all of those factors, they are basically telling you what "they" do. In the words of Donnie Thompson, "be your own coach"!
Factors in recovery
How old are you?
Are you sleeping enough?
Are you eating enough?
Are you taking steroids?
Is your body healthy?
Age matters. When you are younger, consider that you are on natural steroids. You have hormones secreting that allow you to repair tissue better, absorb nutrients better, and you likely have healthy joints. (And you probably don't have the same stresses as us old people-kids, mortgage, thinning hair, etc...)
Sleep. When I changed the routine from M,Tu,Th,F,Sat to M,W,F,Sat, I went from limited sleep 4 days a week (and honestly I couldn't really sleep in W at that point) to limited sleep only 3 days a week. And sleep matters.
Food. I started paying attention to my protein (and overall calorie) intake when I started the RP diet last year. It made a difference in my tissue rebuilding and energy.
Steroids. If you are taking them, good for you. Likely you are recovering like a teenager. :)
Healthy joints. At my advanced age (ha!) I have bad joints all over the place. By limiting my days that I train on consecutive days, I've found that my body feels WAY better and far less beat up.
Hard training days per month
When I was training 5 days a week, I was needing a deload every 4th week. So in reality I was training hard 15 days a month. Now I never need a deload week and train 4 days a week. That's 16 hard training days a month. Hmmm....
So really I think that if you are getting enough sleep and food and giving your joints the right kind of rest between sessions, you can "train as much as you can still recover". If I didn't work for a living (necessitating me to train week days at 530am) and have a family that liked me to be home at night, shoot I'd train everyday! I think that if you are smart and INDIVIDUAL in your programming and recovery efforts then you should be able to maximize your training without much worry!
One size never fits all.
