What a deload is
A deload is a planned lighter week that lets fatigue drop while you keep your skills and fitness.
How to deload
- Cut sets by about half
- Keep weights similar or drop them 10–20%
- Stay further from failure (RPE 5–6)
When
- Every 4–8 weeks for most intermediates
- Or when performance stalls, joints ache, and sleep and motivation dip together