First off, what is a deload week?
A deload week is where you decrease the volume by about 50-30% or just take the week off from the gym.
Who Needs a Deload?
If you work out consistently and follow a program that progressively overloads you properly you will eventually need a deload. This is especially true for advanced lifters, because the stress on your body is generally greater than a beginner.
A beginner can go longer without taking a deload week because they’re adapting neurally and not just physically. The weights are typically lighter in comparison to being an advanced lifter and they won’t really see a decline in strength unless they’re not consistent.
If you aren’t consistent at the gym, you most likely will not benefit from a deload week because your muscles are probably not being pushed all that hard anyway. So it’s important to have some structure and a program to help guide you and have planned breaks.
Periodization
I won’t touch on this too much, but periodization is just a fancy way of saying a planned program. Generally, a program is broken into micro (weeks), meso (months), and macro (1 year or >) cycles. By structuring your program like this, you’re able to see how you will break up your workout to keep things entertaining and also reach your goal. Meso cycles are what your deload week will ultimately workaround.
In general you might have your mesocycle lasting about 2-4 months dependent on your fitness level and program. If you’re on a more intense program, you may have that deload week sooner than later.
A great way to get a good start a program would be to check out Gain Muscle Mass Program to get you started.
Benefits to a Deload Week
Recovery
As you go through your exercise program, you accumulate stress and fatigue. By giving yourself that week to deload, helps in the recovery process especially if you’re on an intense program.
Break Away
Time away from the gym to enjoy other parts of your life.
Motivation
Mental Fatigue is real and always hitting the weights can take a toll on you. Make sure to get the rest you need and come back stronger the following week.
Applications/Take-Aways
1. Get on a proper program which progressively overloads you appropriately
2. If you’re a beginner, you may not need a deload week as soon
3. If you’re more advanced, a deload would be needed earlier in comparison
Scientific References
1. Tapering practices of New Zealand’s elite raw powerlifter By Pritchard, Hayden J. Et al.
2. Supercompensation kinetics of physical qualities during a taper in team-sport athletes By Bruno Marrier et al.
3. Fitness Fatigue model revisited: implications for planning short and long term training By Loren Z.F. Chiu et al.
