Deload Week Rechner — Formel
## Planning a Deload Week
A deload is a planned reduction in training stress to allow recovery and supercompensation. It prevents overtraining and sets up the next training block.
### Strategy
**Deload Sets = Current Sets x (1 - Volume Reduction %)**
**Deload Weight = Current Weight x (1 - Intensity Reduction %)**
Most coaches recommend reducing volume 30-50% while keeping intensity within 10-20% of normal. This maintains neuromuscular patterns while allowing systemic recovery.
A deload is a planned reduction in training stress to allow recovery and supercompensation. It prevents overtraining and sets up the next training block.
### Strategy
**Deload Sets = Current Sets x (1 - Volume Reduction %)**
**Deload Weight = Current Weight x (1 - Intensity Reduction %)**
Most coaches recommend reducing volume 30-50% while keeping intensity within 10-20% of normal. This maintains neuromuscular patterns while allowing systemic recovery.
Lösungsbeispiel
Currently doing 20 sets/week at 250 lbs, deloading with 40% volume cut and 20% intensity cut.
- Deload sets = 20 x (1 - 0.40) = 12 sets/week
- Deload weight = 250 x (1 - 0.20) = 200 lbs
- Total load reduction = 1 - (0.60 x 0.80) = 1 - 0.48 = 52% less total work