What's a deload? Why we need it?

During a deload, you reduce your training volume or intensity or frequency to give your body a chance to recover and adapt.

Deload can either be proactive or reactive which means either you can choose to deload when you are stagnating and experiencing sluggish performance or you've dedicated timeline for deload.

Monitor via performance drops (e.g., 10% off best reps = rest) or deload every 8-12 weeks (e.g., 50% volume). In contest prep, slash volume (2-3 quality sets/muscle every few days) and add cardio for fat loss.

Example of a volume deload

Week 13 Reduce volume to 50% of your normal training (e.g., 4 sets per muscle down to 2 sets).

Week 14 Increase volume to 66% of your normal training (e.g., 4 sets per muscle up to 3 sets).

Week 15 Return to your original volume (e.g., 4 sets per muscle).

Week 16 and beyond Resume progression as usual.

Alternatively, you can do an intensity deload where you drop the intesity often expressed by percentage of 1RM by 15% then build it back up in subsequent 3 weeks, adding progression from 4th week onwards.

Choose what works best for you.

For more info, see this Hypertrophy Blueprint