Do you deload?! 🙋🏻‍♀️
First of all… What the Heck Is a Deload? 🤔
It is a short planned period for recovery. You essentially alter your training to give your body a break. Usually lasts a week. It is NOT a week off to sit on your butt and do nothing. Your nutrition stays the same as well.
Deload periods can be the secret ingredient you need to propel your training.
🤷🏻‍♀️How to tell if you need to deload…
- Body feels banged up
- Lacking motivation
- Stuck in a plateau
- Body is consistently feeling tired
- You’ve been training hard 12+ weeks
- Joints ache
- You feel weak
*** Adding a deload period will benefit you greatly for your goals!
👉How Do I Deload?
There are several ways to approach deloading , so you’ll have to find the method that works for you. And in some cases, it may change each deloading period.
🌟Option 1:
Reduce the lbs you are lifting to about 50-60% of your 1RM (or heaviest you lift), while keeping your sets and rep ranges the same.
🌟Option 2:
Keep your weights (lbs) the same, but greatly reduce your volume (sets/reps).
🌟Option 3:
Change your exercise selection. For example, if you normally lift using the barbell, you set the barbell aside for DB/KB exercises.
💥💥💥Deloading IS NECESSARY! Do it! You don’t want to overtrain and have your body shut down!
💯 Definitely think about deloading if you aren’t already!
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Outfit is fleo
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