Anabolic Talks

I've been training hard for 12 weeks and my joints are feeling it. Wrists, knees, elbows... just all-around creaky. I know I need a deload week. What's the best way to do it for joint recovery?

Just less weight? Less volume? Take the week off entirely?

Don't take the week off. You'll come back feeling rusty. The best deload is to *keep the movement, but cut the load and volume*.

My go-to: Keep your reps/sets the same, but cut the weight to 50-60% of your working weight. Focus on *perfect*, crisp form.

For endurance, a deload is usually just 50% of your normal weekly *volume* (mileage). Keep a little bit of intensity, but make the sessions much shorter. The goal is to let the body supercompensate.

What TrainTitan said. I'll do my main lifts (Squat, Bench, Deadlift) for 3 sets of 5 at 50%. That's it. In and out in 30 minutes. It flushes the joints with blood, practices the motor pattern, but creates zero fatigue.

Okay, 50-60% weight, same movements. That sounds much better than just sitting on the couch. Will give that a go this week. Cheers.