After completing MAPS Anabolic, structuring an appropriate deload week can significantly enhance your recovery and support muscle growth. Here's an outline based on Mind Pump's advice:

1. Volume, Intensity, and Frequency Reduction:

   • Sal Di Stefano suggests reducing your workout volume, intensity, and frequency by 50% during the deload week. If you typically work out four days a week, cut it to two days. Similarly, reduce the weights and total sets in your workouts by half 1.

2. Maintain Calorie Intake:

   • It's crucial to maintain your current calorie intake during the deload week. Cutting calories can undermine your recovery. In fact, keeping or even slightly increasing your calorie intake can help in enhancing recovery and adaptation 2.

3. Incorporate Mobility Work:

   • Integrating mobility sessions can be highly beneficial. Adam Schafer recommends these sessions to address any soreness and improve flexibility, which are crucial aspects of overall fitness and recovery 3.
     

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     Deload Weeks Explained

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     Deload Week Strategies

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     Deloading Strategies

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     Deload Weeks Explained

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4. Active Recovery:

   • Light activities like walking, yoga, or gentle hikes can be great during your deload week. These help in maintaining movement without the high intensity that can add to the stress 4.

Here’s a sample deload week schedule:

• Day 1: Light full-body workout at 50% intensity (reduced sets and weights)
• Day 2: Mobility session
• Day 3: Active rest (light walking or yoga)
• Day 4: Light full-body workout at 50% intensity
• Day 5: Mobility session
• Day 6: Active rest
• Day 7: Rest or gentle walk

Remember, the goal of the deload week is to allow your body to recover while still staying active at a reduced intensity. This will set you up for better performance and gains when you resume full training 5.