Once we understand why managing fatigue is necessary as well as when these strategies are best implemented, the next step is to figure out how to properly integrate deloads into your specific circumstances. There is no one-size-fits-all cheat code here — the deloading strategy you use will depend heavily on

Hinge– The action of hip flexion/extension; or in other words, pushing your hips back. The primary muscle groups will be the glutes, hamstrings, and spinal erectors. Referring to a movement pattern as a hinge denotes that the primary action is hip flexion/extension even if there are aspects of other patterns

In order to make the best possible gains, your training requires a certain amount of strategic variation. You can think of the variation principle as the need to (carefully and thoughtfully) alter certain training variables over time in order to keep novelty within the programming above a sufficient threshold. When