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Training
Load management, stripped down
Strip away the terminology and load management is two questions asked every session.
Question one: did you complete the work?
Every prescribed rep at the prescribed weight, with the prescribed rest. Not most of them. If the answer is yes and the session did not feel maximal, the load climbs next time. That is the entire progression rule, applied per movement rather than across the whole session.
Question two: what did it cost?
A one-to-ten difficulty reading, logged before you leave. It is crude and subjective, and it is remarkably good at catching fatigue that accumulates faster than soreness does. Two sessions rated nine or ten in a week is a signal, regardless of what the load says.
The two signals to hold
- Missed reps twice running. Not once. Once is a bad day. Twice is the load.
- Difficulty climbing while load stays flat. The same weight getting harder means recovery is losing, not that you need more.
Why deloads are scheduled
A deload taken when you feel wrecked is a reaction. A deload on the calendar every fourth or fifth week is a plan. The scheduled version costs one easy week and prevents the three-week hole that follows a proper burnout. During it the movements stay the same, load drops to roughly two thirds, and sets come down. It should feel almost too easy.
General guidance for healthy adults, not medical or dietetic advice. If you have a health condition or are unsure whether an approach suits you, speak to a qualified professional.
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