The concept regarding why you need to deload is to allow your joints, tendons, and ligaments a bit of a rest from intensive or high frequency exercise. It is not only about resting but a week of deloading will also boost your strength and fitness to levels higher than before the deload. This usually does not happen during the course of your program from your scheduled rest days. It will help avoid injuries from overtraining as well.
In this article, we are going to discuss further why deload week is important in muscle building.
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What is deload week?
A deload is a time span in which you take it simpler in the gym by performing lighter weights or decreasing the amount of your exercise. Deloads usually last a week and facilitate recovery from heavy loading before another phase of tougher training. It is recommended to incorporate deload week into your training as several muscle-building individuals have discovered that the one thing that can get them through their plateau is deload weeks. Reduce the pressure you put on your body by not pushing yourself as tough as you would normally do.
How to properly deload?
An effective way to maximize the deload week effects is to transition between various deload styles such as reduced load or intensity, reduced volume, and modified exercise. It is also important to recognise that various deload types can be suitable for a variety of people. In reduced volume deload, you will cut down on the number of sets at around half rather than reducing the weight. This is ideal for those persons who are competing to better guarantee the optimum level of the post-deload results. Some use the same weights as their intense workout to properly deload though go for 30 to 50 percent less sets and 2 to 4 fewer repetitions per set. Reducing the level of load or intensity will maintain the volume you are using but you will only use 40-60 percent of your 1 rep max or just half the weight you would usually have during your sessions. This method of deloading is considered suitable for those not trying to compete, but still seeking to maintain a greater performance after completion of their deload.
How often should I do this?
Advanced lifters need to deload more often while new lifters can sometimes go 12 weeks or more without having a deload. Though it is suggested to deload every 8 to 10 weeks if you are new to weight training. If you have been lifting for more than 5 years, it is smart to schedule a deload every 4 to 8 weeks depending on how you feel.
A deload week is beneficial for your mental wellbeing too. You might not be conscious of it, but bodybuilding can also be stressful for the nervous system and may translate into mental stress symptoms such as anxiety or mood swings. Be mindful of the symptoms, and take some time to relax.