A de-load is a planned reduction in either volume or intensity. I suggest you decrease your total effort to about 50-60% of what you would do during a normal training week.
A few examples of how to train during a de-load week:
- Do your normal routine and normal volume (sets & reps) but reduce the weight you use to about 50-60% of what you normally work out with for each exercise.
- Use the same weight as you normally would, but drop your number of total volume (sets x reps) to 50-60% of your normal volume.
- Train muscle groups that normally don’t get a lot of attention.
- Use lightweights and focus on improving your technique.
Personally, I prefer to de-load by dropping my weights to 50-60% of what I normally use, stick with the same volume but focus on refining form, technique, and that all in important mind-muscle connection. Alternatively, as mentioned above, you can opt to take a week off entirely.
If you do the above correctly, you should be able to make more gains than you would without a de-load week. Remember, more is not always better.
Coupled with your De-Load week I will set your calorific intake and macros to use for this period. Generally this calorie intake is higher than what you will have just finished the program on.
The reverse dieting protocol can begin after the De-load week is complete.
- Each session to be done just once per week