The slump comes first
Fatigue builds quietly. Warm-ups feel slow. A weight you did for five last week comes out for four. Aches hang about. These are late signs. A planned lighter week gets there first.
How often
| Training age | A lighter week every |
|---|---|
| First year | 6 to 8 weeks |
| One to three years | 4 to 6 weeks |
| Beyond that, or over 40 | 4 to 5 weeks |
These are rough. Hard blocks and short sleep move you towards the front of the range.
Four rules
- 01
Put it in the diary
Write the deload week down when you write the block. Then it happens.
- 02
Keep the days and the lifts
Same routine. Less in it.
- 03
Cut sets, take a bit off
Roughly half the sets and about 10% off the weight, or 3 × 3 at 70% of your training max.
- 04
Don’t skip it because you feel good
Feeling good in week four is the plan working.
If you want the detail on the week itself, read A deload is not a week off.
From the Compound founder. Notes on training, not medical advice.