Is a Deload Week Really Necessary? New Research Says ''Maybe Not''
Gaining more from doing less?
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:
DELOAD: Abstained from resistance training for 1 week at the midpoint of a 9-week program
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
