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- Your Muscles Aren’t Growing Without This Recovery Step
Your Muscles Aren’t Growing Without This Recovery Step
If you're skipping deloads, you're leaving gains on the table. And that's beyond just the risk of injury.
Most powerlifters focus on lifting more weight each week. But strength isn't built in the gym. It's built through recovery. One of the most overlooked tools for growth and injury prevention is the deload week.
A proper deload reduces training intensity to about 70 to 80 percent of your normal workload. You're still lifting, just with lighter weights and fewer reps. This gives your muscles, joints, and nervous system a chance to repair and adapt. It’s not a break from training. It’s a critical part of it.
Without scheduled deloads, you increase the risk of inflammation, nagging pain, and stalled progress. On the flip side, well-timed recovery keeps you lifting longer with fewer setbacks.
Deload every three to four weeks. Always taper 7 to 10 days before a meet. Pair that with quality sleep, plenty of protein, and proper hydration, and your body will be primed to perform.
Smart lifters don't just train hard. They recover hard too.
Need more? Check out the powerlifting app for specific programs.
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