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The purpose of a deload is to allow the fatigue that’s been accumulated through a period of training to dissipate in order to actualize the new level of fitness. Several studies have shown that after an intense training period, strength and athletic performance increases after a deload or a taper. (1, 2)
There are two ways I often see people deloading. The first is where they continue to hit the gym and
just reduce the amount of volume they do. The other is to completely taking a week off training.
From a performance perspective, taking a deload week by reducing volume is the better of the two.
Weightlifting, like any other sports, is a skill, and the more you do it the better you get at it. You also continue to get the psychological benefits of training, such as reduced stress and anxiety levels (3, 4), while maintaining the rhythm of going to the gym.
My favorite way to deload is the following: Do one less set than you normally do on each exercise, hit
the lower end of the rep range, and reduce load by 10%-15% (5). Keeping intensity relatively high by not lowering the weight you use too much is good way to maintain strength (2), while reducing total volume will allow the fatigue to dissipate.
From a lifestyle perspective, if for example you have upcoming vacation, you can schedule a complete week off training. In this case, you would plan your training so your deload week lands on the week that you need off.
5) The Muscle and Strength Pyramid Training pg. 34 #gains #fit #fitspo #fitness #fitnessmotivation #weightloss #weightlifting #lifting #gym #gymlife #studies #powerlifting #crossfit #bodybuilding #chicago #muscle #muscles #gainz #health #healthyliving #wellness #bodygoals #fatloss #wednesday