@paparazi257 What is your recommended formula/routine for doing a deload? Is it a week long thing where you do half the weight, reps, and sets?
And how long should we rest between sets during a deload?
I often hear deload workouts should be much shorter but I'm not sure how to accomplish that. If I'm doing half the load or reps I can definitely rest for shorter time between sets since they aren't as fatiguing, but if I'm moving so much faster I could still end up with some pump/burn/fatigue as there is an increase in intensity this way and in that case am I now generating additional stress/fatigue on the body rather than promoting recovery like a deload should do?
For example, if the week before deload I bench press 200lbs for 3 sets of 5-10 reps and rest about 3 minutes between sets totaling about 20 to 30 reps.
Then in the deload week I do 100lbs for 3 sets of 5 to 10 reps, matching the exact reps in each set I did in the previous week.
During the deload I could easily rest 30 seconds or less between sets since they don't feel fatiguing at all, I could probably even do the same total number of reps as the working week (20 to 30 reps) in a single set if I wanted so I never know exactly how long I should be resting between sets when deloading or if there's something else to it I'm missing.