I think a lot of people can get confused when it comes to taking a deload and why we need them, so I hope to clear that up in this blog article.

First of all, what is a deload?

In simple terms, a deload is a recovery period which can last a few days up to a week. Its goal is to reduce the total load placed on your body by a significant amount so that you can recover from an accumulation of fatigue in the previous training cycle.

For many people, they believe they can just keep training without taking a deload. However, let me run through a couple of scenarios to explain why taking a deload at the right time will lead to better results over time:

 

(Note: The graph below is for illustrative purposes only and does not depict actual data. The trends are exaggerated to emphasize my point.)

 

Scenario 1 (blue line): You are not training hard enough. You aren't actually training hard at all. If you follow a reps in reserve approach to training, instead of training with 4RIR in week 1, you're actually training to 8RIR. By the final week before you should be deloading, you are training to 4RIR and don't exceed this. No wonder you don't need a deload! You are not training hard enough to warrant one or to make optimal gains.

Scenario 2 (red line): You are training hard with no deload. Eventually, you reach a point in your training where progress starts to stall due to fatigue. You may even find that you undo some of your hard work as a result of inadequate recovery.

Scenario 3 (orange line): You are deloading too frequently or when not necessary. If you deload at the slightest sign of fatigue, there's a good chance you are leaving a lot of gains on the table. This directly correlates with how hard you train. But every time you deload, you are not training at full strength. Keep that in mind.

Scenario 4 (green line): You are deloading the optimal amount of times. The optimal time to deload will vary from person to person, depending on their training style, type of training, and other factors. In general, deloading when necessary and for the appropriate length of time should lead to more long-term progress.

So, when is the right time to deload?

I usually take a few factors into consideration. If you are experiencing the majority of the following, it's a good indication that you need a deload or a break from your training:

1. You start feeling lethargic or low on energy during training and throughout the day.
2. You experience fatigue carryover between sessions.
3. Your progress is starting to stall.
4. Your mood is affected, and you feel low, angry, tired, or grumpy.
5. Your sleep is affected, with mid-night awakenings, feeling tired upon waking, or insufficient deep sleep.
6. Your appetite is affected, or digestive issues start to appear.
7. Your sex drive is low.
8. Your motivation to train is low.

As you can see, multiple biomarkers are disrupted with inadequate recovery. If you have been training hard for a while and can check off most of the above indicators, it's a good sign that you need to pull back and enter a deload.

How do I deload?

There are several approaches to deloading, and ultimately, you have to gather your own data and choose the approach that works best for you. Personally, I find that taking complete rest is always beneficial and can reignite motivation to return to the gym and train with renewed vigor! If you opt for complete rest, I suggest incorporating active recovery methods suchas foam rolling, light cardio, and steps. This is also a good opportunity to book a sports massage.

On the other hand, some people may prefer to continue training but at a significantly reduced volume or intensity, known as a de-volume approach. Typically, a deload can last anywhere from 3 days to a week, depending on the individual and their training and recovery capabilities. Additionally, you may choose to incorporate a longer deload of up to a week, also known as a training break, after a particularly strenuous block of training or during transitions between phases (such as moving from a cutting phase to a bulking phase and vice versa).

It's important to note that when you come out of the deload, you should not immediately return to training with the same intensity as before. With the reduced volume during the deload, you will need to gradually build back up and eventually surpass your previous numbers. Attempting to hit the same numbers immediately will lead to quick accumulation of fatigue. Personally, I like to start a new mesocycle with week 1 at around 2-3RIR (reps in reserve) and gradually increase intensity as the weeks progress.

I hope these tips help those of you wondering when and how to take a deload.