Deload week: what it is and when to take one is crucial for long-term gains. A deload week typically involves reducing intensity or volume by 30-50%. Signs you need one include persistent fatigue, decreased performance, or joint pain. You can choose active recovery (light cardio) or passive rest. When was your last deload? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress