Is a Deload Week Really Necessary? New Research Says ''Maybe Not''

Gaining more from doing less?

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This study investigates the effects of a one-week deload period during a 9-week resistance training program on muscular adaptations in trained people.

PMID: 38274324

Key Points

Aim: To examine the impact of a 1-week deload interval at the midpoint of a 9-week resistance training program on muscular adaptations in resistance-trained individuals.

Methods:

• 39 young men (n = 29) and women (n = 10) were randomly assigned to two groups:

  1. DELOAD: Abstained from resistance training for 1 week at the midpoint of a 9-week program

  2. TRAD: Performed the same program continuously for 9 weeks

• Lower body routines were supervised, while upper body training was unsupervised

• Measurements included muscle thickness, strength, local muscular endurance, and power

Results:

• No significant differences in lower body muscle size, local endurance, and power between groups

• TRAD showed greater improvements in both isometric and dynamic lower body strength compared to DELOAD

• TRAD demonstrated slight psychological benefits in readiness to train

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