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Deload Week Every 4–8 Weeks
Build in a planned deload after about 4 to 8 weeks of hard training by cutting volume and intensity to roughly 70% of normal, or taking a lighter week entirely. This periodic back-off helps you keep progressing while reducing accumulated fatigue, nagging aches, and the risk of getting beat up from continuous hard work.
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“So I tell people train real hard for like five or six weeks and then come down for two weeks, maybe submaximal. So you'll sort of sawtooth it like that, hard for five, six weeks, then back off.”
huberman · Build Muscle & Strength & Forge Your Life Path | Dorian Yates · Jan 19, 2026 · 16:19 · open ↗
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