To 'Deload' or not to Deload......?

What Is A Deload Week?

A ‘Deload week’ is basically a week where you take it easier on your training.

This is done by significantly decreasing your workload for that week.

This then enables your body to fully recover and come back bigger and stronger afterwards.

Why Is A Deload Week Needed?

The reasoning behind this is based on research of how the body deals with and recovers from the physical stress of our workouts.

Basically, with our training we provide physical stress to our muscles during our workouts. This breaks down portions of our muscle and as a result actually temporarily decreases components of our fitness like our strength.

Then, as we recover by using rest days and deload weeks, the body adapts and comes back bigger and stronger for the next session. This is a phenomenon commonly known as supercompensation.

what happens when we push too hard for too long without proper recovery in place?

Well, we eventually burn out and experience symptoms like joint aches and pains, fatigue, and little motivation to train.

This then often results in a plateau or even decrease in your strength, which then obviously hinders your ability to build muscle.

Fortunately, if you’ve reached this point then the solution is more often than not simply taking a deload week.

How you should Deload :

• Reduce your workout volume by 50% or more. This can be done by simply performing half the number of sets you usually do in your workouts and doing less reps per sets.
• Reduce the weight you lift for each of your exercises by roughly 10%.

This way, you’ll be able to effectively dissipate fatigue and enhance your recovery for the following week. All while preventing any strength loss and excessive muscle damage from occurring when you get back to your usual workouts.

Stay Safe.

✌🏼