T Nation

Deloading Week Help



I've been following a progrm based around 10x3 for a few weeks and need to plan a deloading week. Anyone got any suggestions?

I was thinking cutting back volume by 40% as Mike Roberston suggests (so doing 10 sets totalling 18 reps instead of 30) and reducing the weight a little bit such as 90-95% of what I'd use the week before.


It really depends on the totality of the program. What does the whole program look like?



Something Jack Reape mentioned in an article a while back (can't remember the title) is use 60% intensity and 60% of the volume every 4th week. So you could either do 10@2 60% or 6@3 at 60%; whatever you prefer.