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Deloading should be done every 6-8 weeks. It could be more, it could be less. There’s no exact blueprint. It all comes down to listening to your body and taking a break whenever you need to.
When deloading, it’s pretty much a “taking it easy” week. I take two different (but simple) approaches:
The first is to take a whole week off. That’s right. Don’t lift any weights for a whole week. It might not be easy for some of you because it sure isn’t easy for me, but it’s doable.
The other approach of deloading is by reducing your workout’s intensity by about 40%. In other words, do less weight for each exercise. Don’t do your typical heavy-lifting if that’s what you do. Don’t max out on anything either. You can also decrease the volume of your workouts. It’s all up to you. Just don’t be scared to do less than what you usually do.
Whenever I deload it feels like I’m not doing enough on my workouts. That’s how it should be. The important thing is to get some rest, recover, eat, sleep, and prepare for the start of your next intense week of working out. Remember, fitness is a lifestyle not an 8-week program. Don’t worry about taking a week of just taking it easy.