A proper deload is critically important to anyone’s progression and there’s a lot of confusion on how it’s supposed to be done. In this article, we’ll touch on the true meaning of a deload, the proper way to do it and how a proper deload can benefit you and your training.
First off, there are a few ways to approach the deload week. Remember, the main idea behind the deload is to give your body a break. That should be the first thing on your mind when constructing your deload plan. If your deload work is beating you up, or you still feel banged up when you get back to normal training loads, then your deload isn’t effective. A difficult deload defeats the purpose of what it’s supposed to be about. A deload is giving your body an active rest, so that it gets recharged to effectively handle your next block of training. You may have to check your ego at the door, but you have to give your body a break.
There’s absolutely no way in hell you should be doing 15-20 reps for deload work. It might not be max work, but it’s still taxing on your body and your CNS, which defeats the purpose of this. Don’t worry about increasing your volume and don’t think about doing tons of work. That’s a bad idea.
Instead, here’s two different templates to follow:
Pick your max effort (ME) exercise and work up to 60 – 70 percent, doing singles, doubles, triples…or even five-rep sets.
In fact, you could even do 10 if you wanted and if your body felt fine.
Remember, this is a deload. You have to DELOAD.
Another option:
Skip your ME work and simply do assistance work.
If you do this, cut way back on your assistance work.
Instead of five sets, do three.
Drop your normal weight by 10 – 15 percent and do 10 reps.
These are two simple options that can lead to effective deloads.
I often try to focus on things I neglect when I’m training full-speed. For instance, I’ll spend more time warming up and stretching.
Deload Training Tip:
Coupled with your abbreviated workout, spend the rest of your training time warming up and stretching. Use a foam roller or whatever is your favorite stretching device, but be thorough. This is the week to do it.
This is another good way to help your body recover in anticipation of that next intense training cycle.
When it’s time to deload, take the break. When I deload, I feel like I did nothing. Then again, that’s how it should be – that is, after all, the point of a deload week.
Rest, recover and prepare the body for the next block of hard training.
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Matt Rhodes is a tremendous resource for our readers by bringing that hard-to-find mix of both real world coaching and athletic experience. Not only did Matt play football at the University of Arizona (1996–1998), but he also worked as a strength coach at the University of Richmond and was an intern at the University of Pittsburgh for the accomplished Buddy Morris. Matt now lives in Greenwich, Connecticut, and works as a personal trainer. While he entered the sport of powerlifting in 2001 at 220 lbs (6'4”), he now tips the scale at over 300 lbs and has squatted 880 lbs, benched 550 lbs, and deadlifted 750 lbs, earning the Best Lifter designation in the 308-lb weight class at the APF Imperium in May 2006. Although the path has not been particularly easy for Matt because of Marfans syndrome, his resolve is strong and he has the will to be a winning athlete. 
Boy, this was good timing! I am about to hit my deload week, and definitely would have done way to much! Thanks, Matt!
my neighbor and i are doing a second week of deload cause we just feel exhausted and beat up lately. hopefully, we can get back after it next week!
Good article and great timing. I am currently on a deload week of 531. Have missed the first two workouts, just wanted to completely relax. Have been foam rolling and stretching instead. Am gonna do a lighter upper and lower body workout toward the end of the week, before starting back up next week. I just really see how I feel, some weeks I just stretch and role.
Whenever I am dieting I do absolutely nothing except my regularly scheduled cardio for a deload. Maybe not the best way to go about it but it works for me.
you can take an entire week off from lifting and just do cardio. I try to do that every once in a while (about every 12 weeks or so). if you feel your body needs this kind of rest every 3-4 weeks than go for it.
Is this a deload for powerlifters? I find that a lot of my football players prefer time away from the barbell. We work on mobility,low volume, and mostly bodyweight or light DB work. I found the deload to be highly individual. Contrary to popular belief we have not found time away from the barbell to make us weak according to our standards. Good breakdown in the article.
Back when I olympic lifted we would take a 20% deload. If your joints, tendons, and ligaments are feeling painful then take a 20% deload in intensity (% of 1RM). If your joints feel fine but you feel worn out overall (CNS fatigue) then reduce volume by 20% and maintain the same intensity. We would take a deload week every 4, 6, or 8 weeks depending on the training schedule. Makes a big difference on being able to consistently train heavy and make gains without killing yourself.
thank you so much. i have seen a few things on deloading but never broken down so easy