What Does Deload Mean?
A Deload Week Is Not Taking a Week off from Any Physical Activity Period, as You Will See Below. It Is Simply a Reduction of Training and Shifts of Focus to...
A deload week is not taking a week off from any physical activity period, as you will see below. It is simply a reduction of training and shifts of focus to using full recovery options (rest, sleep, nutrition). ... If you workout early, try sleeping in and doing half of the workout you normally plan later in the day.
How often should I Deload?
That said, here are some effective rules of thumb: If you're new to training, plan a deload week after every 8-to-10 weeks of heavy, intense weightlifting. If you're in a calorie deficit, reduce this to every 6-to-8 weeks (and yes, you should continue training heavy when in a calorie deficit).
How do you do a Deload week?
- Do your normal routine and normal volume (sets & reps) but reduce the weight you use to about 50-60% of what you normally work out with for each exercise.
- Use the same weight as you normally would, but drop your number of total volume (sets x reps) to 50-60% of your normal volume.
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