Taking time to recover is crucial to getting the best results in the long run. We all have our preferred methods of post-workout recovery. Personally, one of my favorite go-tos is massage and stretching with bands. I also make sure to include deload weeks, which are shorter periods of easier, lower-intensity training to help you keep making progress without pushing yourself to burnout. During a deload week, for example, you would lower the weights or the number of reps.
In an interesting study, researchers explored how strength athletes, such as weightlifters, bodybuilders, and powerlifters, use deloads and their preferred recovery methods. Let’s check out the research.
The top three recovery methods
A study published in the journal Sports Medicine Open involved 246 competitive athletes with around eight years of lifting experience and almost four years of competing. The researchers found that all athletes used deload weeks and many supplemented deloading with additional recovery methods. The most reported of these strategies were massage, foam rolling, and static stretching.
Why do competitive athletes include deload weeks?
In this study, the main reason was to help manage energy and fatigue. Other reasons include preventing burnout and giving their muscles and joints time to recover. Deloading was either pre-planned, where participants scheduled the deloads into their training plans, or they included one when they felt performance was stalling or during periods of increased joint aches or muscle soreness.
Leaving more reps in reserve
Athletes reported that they would maintain the same training frequency, so they would work out on the same number of days, but they would lower the weight, the number of reps per set, and the number of sets per week. They reduced their effort and increased the reps in reserve. With reps in reserve (RIR), you’re estimating how many more proper reps you could power through before reaching muscle failure. So, if you feel you have about 2 RIR, that means you could’ve made it through two more reps before having to stop.
How long was a typical deload week?
A typical deload week in this study lasted around six days.
How often do competitive athletes include a deload week?
Every five or six weeks, athletes integrated a deload week into their training programs.
Do athletes use the same exercises during deload weeks?
It depends, but in this study of 246 competitive athletes, overall, they would maintain the same exercise selection during those deload weeks.
