Deloading: Less is More

Deloading: periodically reducing intensity so you can train harder and make better long-term gains.

I think I’ve mentioned one of the greatest mistakes I used to make in the gym: training heavy all the time without varying my routine. One way to avoid this mistake (and over-training) is a training technique called deloading.

Deloading is pretty simple: you just train at a lower intensity every once in a while.

Before I go into more detail, let me tell you some benefits of doing this:

1. You allow your central nervous system (CNS) to recover. The CNS just gets “burned out” on heavy lifting. A light week allows it to rest (see also: strength training and neurology).

2. Injury prevention: A light week gives your muscles, joints, and ligaments some rest from heavy lifting.

3. Psychological boost: deloading gives you a mental break as well as a physical one. A week of relatively easy training gets you mentally primed to hit it hard the next week.

4. Strength peaking: a lot of powerlifters use deloading as part of their peaking cycles—building up to maximum effort lifts.


How often should you deload?

I’ve seen different opinions on this, usually varying between 4-8 weeks. It would depend on how heavy you train and how advanced you are.

Here's a good rule of thumb: the more advanced you are in training, the more often you should consider deloading.  A beginner trainee still isn't lifting very heavy and could probably deload every couple of months.   But advanced/older lifters (let's say 35 and up) may want to consider taking a complete break from training every fourth or fifth week (sounds crazy, but I know of some really experienced trainers who recommend this).   Advanced lifters are training harder and heavier and need to give their bodies a break more often. 


How to deload:

I’ve seen several sample workouts, but let me tell you the simplest way to start: just reduce the weight you use--you could train with about 40-60% of your one rep max (instead of 70-80%).  You can also reduce the training volume by a few sets.  What I do is reduce the weight (as mentioned) and go for a slightly higher rep range.  

A deloading workout should be relatively easy--the point is to give your body a chance to rest.

Try incorporating this into your routines—I bet you’ll get bigger and stronger in the long run.

Note: If you are looking for a good workout routine I'd recommend Muscle Gaining Secrets for beginners or Minimalist Training for more intermediate/advanced trainees.