Special kind of training that reduces the training intensity as a short recovery period.
For beginners the first need to deload may often occur after 2-4 month of consistent hard training. If not, don’t worry about it and keep working.
Deload week should be taken if there are clear signs of high fatigue. If not sure, just take a deload week. It’s better to fallback to more frequent deloading than less frequent.
Why
- Conserve the muscle and strength you have to make sure it doesn’t go away. Because if you stop training, some of it will go away.
- Greatly reduce fatigue almost to the baseline to clear room for future training
How
- Finish the week of training you are currently on strong.
- In the first half of the deload week:
- Do the same weights you did last week
- Do 1/2 of the sets you did
- Do 1/2 of the reps per set you did
- In the second half of the deload week:
- Do not train and just relax and enjoy life
- Eat and sleep plenty
The deload week should feel super easy, and you will be so ready to come back after and hit it hard.
Example:
Week before deload week:
Deload week:
