What is Deload Training?
It is a method of allowing the body to recover from your exercise regime without sacrificing any muscle or strength gains you have made. Deload training generally lasts for a week and consists of lowering the weights used and/or volume of training usually performed. Depending on the sport and the type of training plan you are following, the Deload week is going to vary. We are going to look at a generalized Deload protocol for the standard gym goer who just needs to give their body a rest. A power lifter or Olympic weight lifter is going to need a more structured Deload week customized to the athlete’s individual needs.
When should you utilize Deload Training?
If you answer YES to any of the following points then it could be time to incorporate a Deload week:
- Feeling weaker than usual or feel a possible sickness/cold coming on
- Sore joints and muscles
- Unable to consistently lift heavy weights (heavy for you)
- Lack of motivation
Types of Deload Training
There are multiple ways of implementing a Deload protocol, here are a few of the more common examples:
- Take a week off training, this can fit in well with family holidays, exam week or any of the other interruptions life throws at you
- Reduce weights down to 80% of your current poundage
- Reduce sets and reps (volume) down with a 30-40% reduction
- Incorporate less challenging lifts, for example the Machine shoulder press is easier than Olympic Clean and Press; or
- A combination of all the above.
Deload Week
We are going to go for a combination of these techniques to reduce stress on the whole body for a week. By dropping down the weights we usually use, along with adding in some machines to reduce the strain on the joints. Machines are usually less taxing on the nervous system than free weights, so just for a week we will give the nervous system a Deload too.
Regular Chest Routine
|
Exercise |
Sets and Reps |
Rest between sets |
|
Bench Press |
4 x 6 reps |
90 sec |
|
Incline Dumbbell Press |
3 x 8 reps |
60 sec |
|
Weighted Dips |
2 x AMRAP |
45 sec |
Example Deload Chest Routine
|
Exercise |
Sets and Reps |
Rest between sets |
|
Machine Bench Press |
3 x 10 reps |
90 sec |
|
Incline Dumbbell Press |
3 x 12 reps |
60 sec |
|
Cable Cross overs |
2 x 15 reps |
45 sec |
Note how the exercise selection is machine based, rep range is higher meaning the weights used are lighter also. Overall, the Deload routine is a much less taxing workout than the regular Chest routine listed.
How Often?
Depending on the style of training, strength coaches usually recommend a Deload week every 4 to 12 weeks.