If you have been around the gym for a while you might have heard the words deload, taper and supercompensation being thrown around. They are not the same but are somewhat intermingled. In my video, I discuss the topic of deload, taper and how the idea of supercompensation fits into all of this.

Deload, taper and supercompensation

In my video, I’ll explain what a deload is and how it differentiates from a taper. Furthermore, I aim to highlight when and how you can benefit from a deload during your training cycles and when it might not be necessary and for whom.

I will also share some insights into the effect of supercompensation, also known as the fitness-fatigue model, and how you can make use of it to increase your weights over time. I am using the effect of supercompensation during my taper week for my upcoming powerlifting meet prep.

In short, a deload is a structured reduction for a few days, often a week, of volume and intensity. In other words, you will lift less heavy at the end of your strength block, and likely perform fewer reps and/or sets.

A taper (week) is similar to a deload, as in you reduce volume, but you keep intensity high. In other words, you will keep lifting heavy weights, but not as much. This is usually done a couple of days before you want to max out on a competition or a scheduled max out.

This brings us to the supercompensation effect. During the reduced training amount, you give your body time to recover from the accumulated fatigue of the previous weeks of training. During this recovery, your body resets your fitness level on a higher level, meaning it ought to make you stronger (the timing is crucial and difficult). That is when you either go on your meet to perform at peak levels or start with your next training block, using higher weights.

A typical fear is that one might lose muscle during a deload and I also respond to this in my video.