Serious training karne wale log kabhi-kabhi intentionally deload week rakhte hain – jisme weights, volume ya intensity ko temporarily kam kiya jata hai. Sunne me lagta hai “waste of time”, lekin actually ye long-term progress ka secret weapon ho sakta hai.
Constant heavy lifting, high-intensity cardio, ya daily beast-mode se body ke saath-saath nervous system bhi tired ho jata hai. Tum sore, low energy, motivation-less feel karne lagte ho. Deload week muscles, joints, tendons ko breather deta hai, jisse overuse injuries ka risk kam hota hai.
Deload ka matlab poora sofa pe horizontal rehna nahi. Usually same exercises continue rehte hain but ~40–60% weight ya sets pe kaam hota hai. Reps easy lagni chahiye, sweat thoda kam, technique perfect. Kuch log is haftay me mobility, stretching, ya light cardio add karte hain.
Mentally bhi yeh reset deta hai. Jab tum heavy numbers se break lete ho, phir wapas gym me jaana fresh feel hota hai. Many lifters notice ke deload ke baad unki strength aur performance actually better ho jaati hai.
Agar tum months se continuous heavy jaa rahe ho, minor aches ignor kar rahe ho, sleep aur mood down hai, to ek planned deload week tumhare training career ko extend kar sakta hai.
