10. Deload to reload
Nobody can go all-out all the time. When you feel your performance beginning to suffer, or you just need a break from hard training, throw in a deload week. Deloading is a short period of reduced training intensity designed to lower injury risk and promote recovery for better gains to come. It’s not optional. “Deloads give your joints a break from the pounding of heavy weights,” says Saladino. “You also need them when you have adapted to a program and you’re not seeing any more gains.” There are several ways to implement a deload. You can cut in half the volume you do in your workouts for a week—so if you were doing 20 sets in a session, perform only 10. You can also reduce the loads you lift, using only 60–70% of the weight you used in the previous week’s workouts. Or, Saladino says, simply begin a new program with lighter loads and focus on higher rep ranges. In short, take it easy and come back stronger.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top