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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“And I generally recommend running that for at longest eight weeks, but probably most
[00:21:39] realistically, you want to go about five weeks or so and then have some sort of a deload or back
[00:21:44] off week.”
Andrew Huberman · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin · Sep 24, 2026 · 20:25 · YouTube ↗