Definition
A deload is a week of reduced volume (typically 40–60% of normal sets) or reduced intensity (60–70% of normal load) inserted every 4–8 weeks to let the nervous system, joints, and connective tissue catch up. It prevents burnout and almost always leads to a strength jump in the following block.
Real questions
How often should I deload?
Every 4–6 weeks if training hard, or any time you stall on lifts, sleep poorly, or lose motivation for more than a week.
Stack with
Put it to work
Coach Foster builds your program around deload and the rest of the fundamentals, shaped to your body and your week.