Deload: What is deload | How and When to deload

 

Many of you may not be familiar with this word, but in the world of bodybuilding it is very popular and needed one. this article shows you every detail of deload. 

What is deload?

Deload is a short planned period of recovery in which one training slightly lighter, less workout  than they usually do and it will last a week.

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Why deload is important?

It is important to slacken the risk of over training and to prepare your body for the next heavy program or phase.  

Deload gives time to your joint and muscles to rebuild, heal and grow stronger. 

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When to deload?

• When you feels lower energy level
• Reduced performance due to overtraining
• When you complete your cycle of  high volume. 
• When you struggle to lift same weight as usual
• Constantly sore
• Struggling to sleep
• Lack of motivation

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How to deload?

•  Reduce the time of training 
• Reduce the volume 
• Reduce the intensity of your routine workout 
• Reduce the weight 
• Reduce the repetitions
• Make changes in your daily routine workout
• Increase the resting periods between sets
• Reduce the training day, instead training 5-6 days limit to 3-4 days a week. 

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How often do you need deload?

After anywhere from 3-6 weeks of overloading training a deload week should be implemented. you can continue deload for a week not more than it.