In strength training, you have to consistently push yourself even further.
Creating reasons so that your body reacts and adjusts itself to the new condition.
In other words, steady and consistent progression will eventually lead to muscle growth because our body reacts to heavier weights with building bigger muscles.
That requires a great deal of effort. But a “head-through-the-wall” mentality does not always get you there, and sometimes it can make sense to shift down a gear.
All among you who yet don’t know what a Deload is and how it works, I recommend to give it a read and then come back here to continue.
In the following section, I am going to address the benefits of a deload as opposed to a normal training-free period:
Let’s be honest: In the heat of the moment, it can happen that we get a bit sloppy during the execution of the exercise. It happened to all of us at least a couple of times and sometimes even still does.
But that’s normal, the most important thing is to be conscious about it and therefore keep an even closer eye on your execution.
In a deload phase, it is always a good thing to review your technique and assess whether it is on point. The lighter weight and accordingly lower fatigue gives you some latitude to experiment.
In principle, this way, you have a phase every 4-8 weeks, in which you can perfect your technique more and more.
However, don’t get me wrong. A deload does not mean training with proper technique and apart from that training the rest of the time sloppy and dirty.
Your technique should always be clean and controlled to maximize your results while minimizing the risk of injury.
2.) Increasing protein synthesis
Even if it’s not our primary target to excite a stimulus for muscle building during a deload, it is probably not wrong to boost the protein synthesis by training a little bit.
Light weight or less volume is sufficient for this.
Training is always better than no training.
3.) The regeneration
Through the formation of Synovia (synovial fluid) and the better circulation of the musculature, regeneration can be promoted.
In other words, by use of a deload, our body is able to properly recover and thereby generate Synovia which leads to a better regeneration for the musculature.
4.) Movement pattern
In training, it is not all about muscles. During training, we not only stimulate our muscles but also certain patterns of movement, and of course, these are better internalized if you continue to do them.
The more often you do something, the better you get a doing it.
5.) Calorie consumption
Those who train with a very high volume and may move a lot during the breaks between sets will consume fewer calories without training (due to the lack of activity).
This may sounds funny at first, but many out there cannot and don’t want to pause for an entire week.
This was also true for me personally over a long period of time, but by now it has fairly changed.
On the hand, I truly need those deloads after every 4-5 weeks which makes me even looking forward to them. And on the other hand, instead of taking an entire break from training, the week of lighter workouts gives me the perfect preparation for the next upcoming mesocycle.
The only drawback of a suitable deload is the training time that one spends in the gym. If this time can be applied, one will probably be able to achieve even greater results in the long term as compared to folks who don’t consider
Accordingly, the following conclusions can be drawn from a Deload training:
1.) Extremely difficult re-entry
In that case, you probably trained too delicate and should rather take more weight but fewer sets in the next deload. Or you have been extremely overreaching before, so one week was not enough to completely reduce fatigue.
If that applies, you should hang on for another week and perhaps reconsider the volume and composition of your training altogether.
2.) No progression
Now, after you’ve had some training cycles with overreachings and consequent
This oftentimes results when people do not train hard enough and do not overreach accordingly. If this is the case, then a deload is virtually in vain, as you will probably completely reduce fatigue between workouts.
If you still insist and perform a deload, that would only end up in, you wasting valuable training time with a light training period that is not even required.
3.) Sore muscles
Although you have reduced the weight or the volume, you suddenly get a sore muscle after the deload. The reason for this is actually always the same:
A changed burden.
For example, extremely short breaks may be responsible because you now need much less time to handle your sets with lighter weight.
Do not get me wrong, it is totally viable to reduce the break times but don’t cut them extensively that you end up just as close to muscle failure as in a normal training week.
Another cause may be a highly altered technique/execution that puts more strain on the target muscle. If this happens, it might be that you have previously trained past the target muscle and missed the mark.
If these three cases apply, you can at least exclude the deload as a source of error for lack of progression.
The same goes for overreaching and training stress. If you constantly experience the symptoms of overreaching after 4-8 weeks, the training stress will probably be halfway fit. In that case, the problem (lack of progression) is probably related to your current lifestyle (diet, external stress, etc.).
So far, we have only considered the benefits of a deload physiologically, but it also absolutely has its justification to review it from a psychological point of view.
On the one hand, because hard training also demands a tremendous amount of mental training. On the other hand, because the pressure to constantly improve even further, can be very stressful in the long term.
A deload not only recovers our body physically but also reduces mental fatigue and thus fully recharges your battery.
Finally, I want to emphasize the importance of
If you want to achieve the best possible results, you have to train hard/frequently and to be able to guarantee high performance at all, a deload is essential. In addition,
Prejudices against deloads
Moreover, you’ve probably also heard some phrases speaking against
1. “No one needs a Deload!”
2. “Injuries, illness and holidays are Deloads enough!”
After already having discussed
Furthermore, I want to show you that these people obviously do not have much knowledge about training theory.
“No one needs a Deload”
Mostly this saying comes from people who either don’t train with a high training frequency or consume steroid and thus have extreme regenerative capacities and benefits.
In both cases, these athletes don’t need
So, if you’re one of those folks who never get close to their regenerative capacities, you certainly do not need deload.
“Injuries, illness and holidays are deload enough!”
The latter may apply if you really have a
Injuries and illnesses are extremely favored by too much training stress. And what reduces this stress? Right, a good old Deload.
So anyone who thinks he does not need
Let me ask you a simple question to illustrate and point out the error.
Do you only change the oil in your car when it’s broken?
Pretty logical, isn’t it?
As you’ve learned today, a deload has quite some advantages over an entire workout break.
A deload not only helps you to recover from the previously
If you truly want to maximize your gains, there is no way around deloads every now and then.
The only exception
Do you have additional deload benefits in mind? How often do you perform deloads?
Get active and drop a comment below!
Cheers for reading, guys,