Deload Week: Your muscles deserve a VIP break!
Ever felt like your workout routine is falling flat? Like you are working out but not progressing? Like you are tired but don’t see improvement?
Guess what time is it? It's Deload Week! And we’re about to dive into the magical world of taking it easy while still kicking butt in the fitness game.
If you are thinking, “Why should I deload?”, let me explain!
Think of this like – you can’t keep working 10 hours straight without a coffee break, right? Similarly, your muscles need a breather to recharge, and Deload Week is the answer! It's like hitting the reset button on your body so you can smash those future workouts like a champ.Now that we have had the basics covered, let's dive into more technical knowledge of..
Why are we deloading at all?
-To counter the fatigue accumulation
If you have been training hard and progressing over the past few months, chances are you will accumulate physical and mental fatigue, so much that you are no longer maximally productive or not productive at all. This accumulated fatigue has to be dropped for you to start progressing again and get stronger. Short periods of relaxation in between can help your muscles relax and get back to workouts stronger.
-Conserving Adaptations
You might think, why not just take a short break to counter the fatigue and get back to your routine after it? Well, it's not about losing the ground completely, it's about gearing up for a stronger comeback. Deloading helps get that energy back without having to let any of the past progress go away.
How often to Deload?
The core concept of deloading is to keep it light and keep it easy! You can't bring down fatigue if you are still training hard. Here is what you need to keep in mind. Deloading must be easy: Deload week is not the time to set records, but a time to go easy on your workouts and give your muscles some relief. So there are two options on how you can deload:
Option 1: Gradual Descent
Drop your load by 10% and volume to 50% in the first half of the week. Then, ease into the second half of the week with both load and volume at 50%. For example, if you are working at 6 sets of 5 reps at 100kgs, then drop your load to 3 sets of 5 reps at 90 kgs for the first half of the week and then 3 sets of 5 reps at 50 kgs for the second half of the week.
Option 2: Steady Sail
Keep it simple. Drop your load and volume to 50% throughout the deload week. The decline in your workout won't just leave you more energetic for some time but also give your muscles the recovery they need.
Ending Notes: Deloading for Everyone!
Deloading works, but might not work for everyone. So it's important to take proper guidance, change your technique time and again, and understand what works for you. With our My MSF Program, I help you do just that!
With customized workout and meal plans, I make sure that no matter what phase of your fitness journey you are in, the workout routines and meal plans work towards helping you achieve one thing: PROGRESS.
That’s not all! I also provide you with a 24*7 progress tracker, pre and post-workout routines, weekly check-ins, wellness guidance, and support to help you achieve your daily goals! It's all about listening to your body, switching things up, and keeping your fitness goals rolling!