Calculateur de Semaine de Décharge
Planifiez votre semaine de décharge pour la récupération.
Deload Weekly Sets
12 sets
Deload Weekly Sets vs Current Weekly Sets
Formule
## 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.
Exemple Résolu
Currently doing 20 sets/week at 250 lbs, deloading with 40% volume cut and 20% intensity cut.
- 01Deload sets = 20 x (1 - 0.40) = 12 sets/week
- 02Deload weight = 250 x (1 - 0.20) = 200 lbs
- 03Total load reduction = 1 - (0.60 x 0.80) = 1 - 0.48 = 52% less total work
Questions Fréquentes
How often should I deload?
Every 3-6 weeks of hard training. Beginners need deloads less frequently (every 6-8 weeks). Advanced lifters may need them every 3-4 weeks.
Should I reduce volume or intensity?
Most evidence supports reducing volume more than intensity. Keep weights moderate (80% of normal) but cut sets significantly (40-50% fewer) to maintain skill while recovering.
Can I skip deloads?
Consistently skipping deloads leads to accumulated fatigue, increased injury risk, and eventual performance stagnation. They are an investment in long-term progress.
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