this post was submitted on 11 Feb 2024
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I am not prepping for any comp, So will a one week deload be more than enough? Ik it’s probably best to see myself if I am recovered, but I don’t want to get only partially recovered and then start training heavily again, so I am kinda trying to find a rough time frame, or some sort of cue of how to know I am fully recovered, one week seems to be the general rule, but like I described, there are a quite a bit of extra factors here
Thanks a lot!
Edit: I am actually a relatively new lifter if that is of any help
If it's a matter of illness like a cold or the flu, definitely stay out of the gym till that gets better. Else take the 1 week deload, then you can either continue your program, or switch out your training block to a different periodization phase.
https://exrx.net/Sports/Periodization
You can also introduce variations to your lifts e.g more tempo squats or paused squats to work on your weaknesses or your form.
Don't forget to hydrate, sleep and eat well!