Deload Periods Don't Hurt Muscle Growth
A new study in Scientific Reports finds that incorporating "deload" periods—brief, planned reductions in training intensity—does not negatively impact muscle hypertrophy or strength endurance in untrained young men. In fact, alternating periods of hard training with lighter weeks may help prevent overtraining and keep motivation high, especially for beginners. The research challenges the "more is always better" approach to strength training and supports periodized programming.
- The specific study involved 39 resistance-trained young men and women who underwent a 9-week training program; the deload group took a full week off from training midway through the study. While the continuous training group showed slightly better strength gains, there were no significant differences in muscle size, power, or endurance between the two groups. - The concept of periodization, which involves systematically cycling through different phases of training, has its roots in the 1950s and was formalized by Soviet sports scientist Leo Matveyev in the 1960s after analyzing the training of Olympic athletes. The goal of periodization is to manage fatigue and peak for competition, which is where the idea of a deload originates. - A deload week is a planned reduction in training intensity or volume, with common protocols suggesting a 10-20% reduction in volume or a 20% decrease in load. The frequency of deloads can vary from every three to ten weeks, depending on an individual's experience and whether they are in a calorie deficit. - Overtraining syndrome is a condition characterized by a decline in performance, fatigue, and burnout due to inadequate recovery from intense training. Physiological signs of overtraining can include an increased resting heart rate, unusual muscle soreness, and a weakened immune system. - Psychological symptoms of overtraining can include increased tension, depression, anger, confusion, and a lack of motivation or enjoyment in activities that were once pleasurable. - The theoretical basis for periodization and deloading comes from Hans Selye's General Adaptation Syndrome model, which describes the body's three-stage response to stress: alarm, resistance, and exhaustion. Deloads are intended to keep the body in the resistance stage and prevent it from reaching the exhaustion stage. - Another similar study found that participants anecdotally reported feeling more lethargic rather than refreshed after a one-week complete cessation of training. This suggests that a reduction in training volume or intensity, rather than a complete break, might be more beneficial for psychological readiness to train.
