Deload Week

Move · Recovery Practices · Movement, Typed Supps

A planned easy week. The best-evidenced recovery tool there is.

Stage by stage

During the week (Reduced volume): Sets are cut substantially while intensity is largely preserved.
Days in (Fatigue dissipates): Accumulated fatigue clears over days, faster than trained fitness decays.
End of the week (Readiness returns): Perceived readiness and performance markers recover, often above pre-deload levels.
Next block (Adaptation continues): Training resumes from a higher baseline, avoiding the non-functional overreaching that forces unplanned time off.

Muscles trained

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at various weights).

Time to effect

Days: Fatigue clears within days; the performance rebound typically shows in the week following.

Related supplements

Creatine Monohydrate

Common myth

“Taking an easy week means losing progress.” In reality: Detraining takes considerably longer than a week. Strength is largely maintained for two to three weeks of reduced training, and muscle size longer still — while fatigue clears in days. The week costs you almost nothing and returns a rebound.