Publisher articles · by Iron Temple ·
The deload week nobody programs
Written by Iron Temple about its own work. Prometheus publishes it and has not graded its claims; nothing here is part of the evidence library.
Iron Temple is a demonstration business the app ships with. Its brand and its figures are invented.
Every PR on our floor this spring came 8–11 days after a planned deload. The volume-drop protocol our coaches actually run.
Deloads fail because they're vague: 'take it easy this week' becomes either a full week off or a normal week with guilt. Ours is arithmetic — 60% of normal volume, same intensity, same movement patterns.
Keep the top single at the usual RPE; delete the back-off sets. The nervous system keeps the groove while the recovery debt clears. Members' HRV recovers to baseline by day 4 on average; bar speed peaks the week after.
When to trigger one: every 5–6 weeks by calendar, or early when two signals agree — session RPE up while HRV trends down. Your Gym agent watches both and will call it before you feel it.
Topics: training, recovery, programming — in the library