method that is “Deload week”.
What is Deload Week?
The word Deload mean reduce the load. So deload week is a
particular week were you reduce the work out intensity or volume.
Deload week means in a particular week you can reduce 40 to 60
percent of weight or with same weight you can reduce the volume.
Deloading is reducing the training load so that you can recover
your muscle if you are following hard core work out for very long time.
Do and Don't Deload Week
How to Deload or follow Deload method
Reduce your lifting up to 40 to 60 percent for a week or manipulate your volume or weight.
E.g. if you were doing bench press of 100 kg reduce it to 60
kg or 50kg or reduce volume means with same weight less reputation.
Or do light cardio or go and play your favorite sports but
keep in mind you should not follow HIIT or high intensity interval.
advantages of Deload week
Who can follow Deload week
Deload week can be followed by beginners or intermediate
level .but more preference is given to intermediate level.
Intermediate levels are training since long time and they can
understand their body well than beginner.
Deloading will work for someone who has been training really
hard for a long time and not gaining result or unable to recover the muscle than
only one person can go for deloading.
Some important point Deload week or conclusion
·
Keep your diet as usual.
Don’t completely stop your work out during deload
week.
·
Manipulate volume or weight
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