Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 38274324 · doi:10.7717/peerj.16777
What was done
Thirty-nine resistance-trained young adults (29 men, 10 women) were randomized into two parallel groups during a 9-week, high-volume resistance training program: one group trained continuously (TRAD), while the other abstained from resistance training for 1 week at the midpoint (DELOAD). Lower body sessions were supervised, whereas upper body sessions were unsupervised. Outcomes assessed were lower body muscle thickness (quadriceps femoris and triceps surae), lower body isometric and dynamic strength, quadriceps muscular endurance, power, and readiness to train.
What was found
The abstract provides no raw numbers, effect sizes, confidence intervals, or p-values. The authors report no appreciable differences between groups in lower body muscle size, local endurance, or power. The continuous training group (TRAD) showed greater improvements in isometric and dynamic strength and slight psychological benefits in readiness to train compared to DELOAD.
Why it matters
This study tests the common belief that taking a complete deload week resensitizes muscle to growth; in this 9-week protocol, a mid-program week of cessation did not enhance hypertrophy and impaired strength gains compared to continuous training.
Limits
The abstract reports zero numerical data or effect sizes. The sample size was modest (n = 39) with unequal sex distribution (29 men, 10 women). The deload was complete training cessation rather than volume or intensity reduction, and upper body training was unsupervised and not measured.
Cited by
- supports A study co-authored by Brad Schoenfeld found that taking a one-week layoff from resistance training did not confer superior muscle growth or performance benefits compared to continuous training, but participants also did not lose meaningful muscle mass or strength.