IN THIS LESSON

  • Strategically place de-load weeks to coincide with busy weeks and festivities.

  • Utilize time off to allow your body to recover fully and return stronger

De-load weeks

What is a de-load week? A de-load week is a period of time, usually a week, in which you reduce workout volume and intensity in order to allow your body to fully recover from weeks and months of consistent training.

How to do it. Reduce your training volume by about 40-60% and your intensity by 10-20%. So, if you’re used to doing 3 sets of 10 with 100lbs, you’d do 2 sets of 8-10 with 80-90lbs. If you can’t make it to a gym, reduce even further and do some body weight pushups, squats and pullups (if possible). Alternatively, take this time to switch up your routine. Go for more frequent walks, runs, or bike rides. A week is not long enough to lose muscle, and you’ll likely return to the gym stronger assuming you’ve maintained your macros.

How to use it strategically. Plan your de-load week for the week of the holiday you’re celebrating, the vacation your taking, or whatever 7-10 day period of time you’ll be away from the gym.