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A deload dissipates accumulated fatigue while keeping the training habit and technique intact. Cutting volume by half at unchanged intensity preserves neural qualities and is the most common approach; cutting intensity instead suits joint irritation. Halving 20,000 kg of weekly volume gives a 10,000 kg deload week at the same working percentage.
Volume deload
deload volume = normal volume x 0.5
Intensity deload
deload intensity = normal intensity x 0.7
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Typically every fourth to sixth week for intermediates, or whenever performance stalls and soreness accumulates across sessions.
Volume for general fatigue, since intensity maintains skill. Intensity if joints are sore or technique is breaking down under load.