Calculateur de Semaine de Décharge — 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.

  1. Deload sets = 20 x (1 - 0.40) = 12 sets/week
  2. Deload weight = 250 x (1 - 0.20) = 200 lbs
  3. Total load reduction = 1 - (0.60 x 0.80) = 1 - 0.48 = 52% less total work