Plain and simple, a deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease ...WhattheHeckIsaDeload?Plainandsimple,adeloadisashortplannedperiodofrecovery.Youtakeyourtrainingslightlylighter,maybeworkoutalittleless,andgenerallyjusteasethingsback.Atypicaldeloadwilllastaweek. Totheuninitiatedoutsider,deloadsseemlikeawasteoftimeoranexcusetositonyourbuttforaweek,watchingTVinsteadofhittingthegymandshiftingsomeheavylumpsofiron.  Notsofast. Whatifdeloadscouldactuallybejustwhatyourworkoutsneed?Thesecretingredienttotakeyourtrainingfromgoodtoawesome.Feelingbangedup,demotivated,orstuckinatrainingplateau?Addingadeloadwilldoyoutheworldofgoodandpropelyouontogreatergymgains. HowDoIDeload?Option1Themostcommonmethodofdeloadingisjusttoreduceyourpoundages.Asaguide,allyoursetsshouldbeperformedataround40-60%ofyour1RM. Thisdoesn’tmeanyougohellforleatherandbustoutatonofrepseither.Theloadsarelightandtherepsandsetsarelow.That’sthewholeideaofadeload-youjustgottachillandtakeiteasy. HowDoIDeload?Option2Alesspopularoptionistokeepyourweightsmoreorlessthesame,butgreatlyreduceyourvolume.Sayforinstanceyourregulartrainingprogramcallsforfivesetsoffivesquatswith275pounds. Underanormaldeload,you’dprobablydoyourfivesetsoffiveataround155to175pounds.Withavolumedeloadthough,youcouldstickat275andhitacoupleofsinglesordoubles,orjustgoforonesetoffivereps. Thisapproachdoesworkbetterforsomepeople.Particularlycompetitivestrengthathleteswhofindperformancesufferswhentheydon’thaveaheavyloadontheirbackorintheirhandsweekin,weekout.  HowDoIDeload?Option3Amoreobscure,thoughequallyeffectivewaytodeloadistochangeyourexerciseselection.Thisishardertoregulatebutdefinitelyhasitsadvantages.Asanexample,DaveTateadvisestakingfourtosixweeksafterapowerliftingmeetwhereyouperformnobarbellexerciseswhatsoever. Thismightsoundalittleextreme,butitcanbeparticularlybeneficialtodothisafteralongperiodofintensetrainingandheavypoundages,orafteracompetition,justtogi