The main reason why we deload is to break through plateau. Deloading helps prevent injuries from overtraining by giving your joints, tendons, and ligaments a breather from high volume or high intensity training that it couldn’t otherwise get only from a couple of rest days per week. In addition, a planned week away from weightlifting often works wonders for a lifter’s mental health. Many lifters are not aware of how strenuous weight training can be on the central nervous system. In short, if you feel banged up, demotivated, or stuck in a training plateau, adding a deload phase will likely do you the world of good–ultimately propelling you on to greater gym gains.

1. FitnessFlash.org
H o w a n d W h e n t o

2. How and when to deload
1. Why you need to deload
2. How to deload
3. When to deload

3. Why you need to deload1

4. The main reason why we deload is to break through plateau.
Deloading helps prevent injuries from overtraining by giving your joints, tendons,
and ligaments a breather from high volume or high intensity training that it couldn’t
otherwise get only from a couple of rest days per week. In addition, a planned
week away from weightlifting often works wonders for a lifter’s mental health.
Many lifters are not aware of how strenuous weight training can be on the central
nervous system.
In short, if you feel banged up, demotivated, or stuck in a training plateau, adding
a deload phase will likely do you the world of good–ultimately propelling you on to
greater gym gains.

5. How to deload2

6. How to deload:
1. Reducing weight/intensity
2. Reducing volume
3. Try other forms of exercise

7. When to deload3

8. There are several telltale signs that can determine whether you need to deload:
•You are getting weaker. When your lifts are starting to drop, particularly on your
low rep work, it could indicate you’re starting to overtrain and your central
nervous system is getting fried.
•Sore Joints. A little soreness is part of the bodybuilding game. But joint pain–for
example, having your knees hurting when you squat, or your elbows hurting when
you bench press–is not to be underestimated. Reverting to soft tissue and
mobility work during deload phase will help relieve and fix joint pain.
•After a Meet. It is also a good idea to deload after a meet, as you have most
likely exerted yourself greatly prior to and during the competition.

9. THANK YOU!