Deload and recovery

Recovery is when you grow

Training is the stimulus; adaptation happens during rest. Without sufficient recovery, fatigue accumulates and performance drops.

Deload

A deload is a planned lighter week (e.g. reduce volume ~40–50% or intensity) every 4–8 weeks, or when signs of overtraining appear: stalled strength, poor sleep, low motivation.

Sleep and protein

• Aim for 7–9 hours of sleep.
• Eat about 1.6–2.2 g of protein per kg of body weight per day to support muscle repair.
• Don't underestimate everyday stress — it draws on the same recovery capacity as training.