A deload is a short planned period of recovery that will typically last around one week.
The purpose of a deload week is to let your muscles fully repair and give your central nervous system a rest. This will prevent you from fatigue and overtraining which can slow down or even kill your progress. The aim is full body recover so that you can continue to make gains.
A few signs to look out for that might indicate you need to implement a deload week are:
- You start to lose strength
- Your joints start to become sore
- Your feeling fatigued to the point that you cannot finish your workout
- Your having trouble sleeping
- You feel sluggish
- You have aches and pains in your bones and limbs
- Your starting to feel ill
Deloading doesn’t always mean you have to take a full week off from training altogether. There are several different options you can use when planning a Deload:
Take a full week off from training
This one is very simple, you totally refrain from doing any lifting whatsoever. Stick to low intensity activities such as walking and make sure your supplying your body with adequate nutrition.
Decrease the amount of sets to one per exercise
This option has you keep the weight on the bar around the same but only complete one set per exercise.
Decrease the amount of weight on the bar
This is the most common method of deloading, you do the same amount of sets and reps you normally would but you decrease the weight on the bar to around 40-60% of your one rep max.
No matter which method you choose, cutting down a bit on your weekly volume now and again is a smart way to keep the progress rolling. Thank you for reading