Deload weeks can be seen as the chance for body to recover without actually stop from doing your exercise activity. Certainly enough recover can help increase your performance and also lose the overtraining.
The frequent from this deload week may vary but it all depends on body condition and training intensity.
Well have tried doing the heavier and more intense training yet you feel stuck?, or your motivation is simply gone?.
Certain sign above should mean that body need the deload week.
The progress to improve can't be seen only by just adding more weight or the intensity you adjust.
Moreover the body does need time to adapt, like the growth of muscle when you are recovering. Should you follow it then it's expected the training can be improved.
Well this is where deload week can play its role as the unique strategy used by trainer, pro weight lifters even athletes. Thus it can ensure them to see the progress without pushing the body too far.
Yes this deload week is the period you plan to reduce the volume as well as intensity for few days.
The goal is of course not to make you stop doing exercise, but rather it gives the chance for recovery due to "accumulation" of fatigue caused by exercise.
see also: Full improvement as you run Turbulence Training completely
After certain weeks doing your training program, it can stress the certain part of body from muscle to joints.
Without decent recovery, then it could lower your total performance in exercise. Now deload week should help cut that cycle so you have time for the recovery of energy and fix the muscle tissue.
It must be noted that the actual difference from deload week with stopping exercise entirely.
As you can already see, the deload week works simply by reducing the pressure the body can handle for a while, without basically lose the effect of training.
When both intensity and volume are reduced, as example in deload you can reduce the weight up to 50 percent from the total weights you always lift up.
You can try some approaches below while following the deload week, from reducing the weights but you keep amount of reps, or entirely reduce the training volume and weights.
Moreover, it's also fine if you replace the usual activity with bicycling and swimming.
The approach you use can be set in accordance of fitness level and your goal.
Each training session may affect to the muscle tissue where the recovery process can result to stronger muscle.
Certainly with deload week you do, have more than enough as your time to recover and certainly whole improvement to feel while doing exercise.
Importantly avoid overtraining which is caused when you do excessive exercise without enough recovery time.
