Deload

A deload is a planned reduction in training, mostly in volume, that lets accumulated fatigue subside within a training phase.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 56.} Training builds fitness and fatigue together, but fatigue fades faster; a deload takes advantage of that gap.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 56.} A taper applies the same idea before a competition.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 56.}

A deload usually lasts about a week, with less volume than normal.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 103.} Intensity may drop too, but doesn’t have to.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 103.}

How do trainers plan a deload?

• The most common approach halves volume and keeps the weights about the same, so each set ends further from failure.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 106.}
• Many periodized plans use three weeks of rising load followed by one recovery week, often written as 3:1.^{4Hoffman, NSCA’s Guide to Program Design, p. 268.}