Load Reduction

Though load on the bar is far behind volume when it comes to fatigue generation, combining high relative loads (as a % of 1RM) with high intensities (as a proximity to failure) will put a ton of stress on our recovery systems.

When most people talk about deloading, they are typically referring to the load reduction method because “lighter” is used as a blanket term for many deloading strategies.

If volume is not being pulled down, the reduction in load will have to be much more aggressive to make up for the relatively high fatigue-generation effect of even sub-maximal volume.

For example:

• Week 1:
  • Squats- 2×8-10 (4RIR) with 100lbs
• Week 2:
  • Squats- 3×8-10 (3RIR) with 105bs
• Week 3:
  • Squats- 4×8-10 (2RIR) with 110lbs
• Week 4:
  • Squats- 5×8-10 (1RIR) with 115lbs
• Deload:
  • Squats- 5×8 with 50lbs