It is likely that the vast majority of strength training enthusiasts have encountered the term deload at least once. It turns out that deload generates a lot of interest among those who regularly attend the gym to increase muscle mass and strength. Let's find out what a deload is and how it should be performed.

• What is a deload?
• For what purpose should deload be used?
• Key benefits of deload
• Who will benefit from the deload method?
• Deload - how long should it last?
• How to perform deload training?
• What is the difference between deload and tapering?

What is a deload?

The term deload refers to an intentional short-term reduction in training demand with the intention of increasing readiness for the next intense training cycle. Deload is a common training practice used in strength and bodybuilding sports that involves deliberately reducing the intensity and/or frequency of training to improve recovery throughout the body. The deload method usually involves a reduction in training volume, which is achieved by reducing the number of repetitions performed in series and the sheer number of series performed during a training session. Deload also often takes into account a reduction in exercise intensity, which is achieved through greater proximity to muscular collapse (i.e., the inability to perform another repetition in a series of a given exercise) and/or a reduction in relative load.

For what purpose should deload be used?

Increasing feelings of fatigue are a natural consequence of continuous, intense progressive strength training, which is why deloads, or periods of reduced training demand, are introduced from time to time. Deload is needed to facilitate physiological adaptations to the physical activity undertaken by reducing fatigue and limiting the risk of psychophysical overload and injury. Without an adequate amount of time dedicated to post-workout recovery, there can be a long-term decline in physical performance, which is indicative of non-functional fatigue syndrome due to overtraining. Adequate rest from strenuous exercise is considered the most effective way to significantly accelerate the rate of post-workout recovery and reduce the risk of overtraining.

Key benefits of deload

Regular implementation of the deload method facilitates fatigue management, speeds up the rate of post-workout recovery, and helps to gather mental and physical strength for the next period of intense physical activity. In addition, the skillful use of the deload method promotes improved athletic performance and physique appearance, and helps maintain psychophysical well-being among both competitive and recreational athletes. Deload also avoids the deleterious effects of long-term high training demands and greatly facilitates the course of adaptive, structural and functional changes in muscle tissue to training loads.

Who will benefit from the deload method?

The deload method is designed for all amateur or competitive athletes to facilitate the process of physiological adaptation to intense exercise, as well as to reduce the risk of overtraining and help reduce training monotony. The deload strategy is particularly popular among athletes in strength and figure sports. Deload, or reduced training demand, is very often used by athletes of various sports immediately before competitions (known as tapering) or at selected periods during the entire training program. Deliberate reduction of overall training demand before the competition itself helps athletes relax, gain strength, increase readiness for competition and improve psychophysical disposition on the day of competition.

Deload - how long should it last?

Deload is usually applied for a period of 5 to 7 days (sometimes as long as 14 days) and regularly incorporated into an exercise program every 4-8 weeks. Such short periods of reduced training demand can take place as part of a general training macrocycle (e.g., off-season), during a training mesocycle (e.g., one week of lower training demand), or as part of a training microcycle (e.g., training sessions of lower volume and intensity, or days completely free of training).

How to perform deload training?

At the outset, it is worth noting that there is currently no one way to conduct a deload that is effective for everyone. Deload occurs sporadically throughout a training program, and should especially occur after any prolonged period of demanding training leading to a state of fatigue in the body, or at the end of each training mesocycle. A reduction in training demand can be achieved by changing:

• the number of weekly training sessions,

• the movements/muscle groups trained,

• the number of weekly work series per muscle group,

• the number of repetitions performed in a series,

• the percentage of one maximum repetition (%1RM) or the proximity to muscle decline.

In practice, the most common recommendation is to reduce training volume by 25-50%, which can be achieved by reducing the number of repetitions in a series or reducing the number of series in all exercises scheduled for a training session (in some cases both), or by reducing the number of additional exercises. Some, on the other hand, carry out a deload by reducing the intensity of the exercise, thanks to lowering the total load (by 10%, for example) while keeping the number of repetitions performed constant.

What is the difference between deload and tapering?

Deload is a short-term training cycle in which training demand is deliberately and systematically reduced. Many people consider deload to be conceptually very similar to tapering, as both methods involve reducing training demand, which is achieved by manipulating training volume and/or exercise intensity. Deload, however, is considered a more flexible aspect of training, which can occur at any point during the training process, and especially at the end of each training mesocycle. Tapering, on the other hand, is mainly used in the last days or weeks before a competition. Other than that, deloading is primarily focused on alleviating fatigue, while tapering is focused on achieving peak competition form.

Sources:

• Vann CG, Haun CT, Osburn SC, et al: Molecular Differences in Skeletal Muscle After 1 Week of Active vs. Passive Recovery From High-Volume Resistance Training. J Strength Cond Res. 2021 Aug 1;35(8):2102-2113.

• Bell L, Ruddock A, Maden-Wilkinson T, et al: "Is It Overtraining or Just Work Ethic?": Coaches' Perceptions of Overtraining in High-Performance Strength Sports. Sports (Basel). 2021 Jun 7;9(6):85.

• Bell L, Nolan D, Immonen V, et al: "You can't shoot another bullet until you've reloaded the gun": Coaches' perceptions, practices and experiences of deloading in strength and physique sports. Front Sports Act Living. 2022 Dec 21;4:1073223.

• Alves RC, Prestes J, Enes A, et al: Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports (Basel). 2020 Nov 18;8(11):149.

• Lorenz D, Morrison S.: Current concepts in periodization of strength and conditioning for the sports physical therapist. Int J Sports Phys Ther. 2015 Nov;10(6):734-47.