Deloads - The Muscle PhD




Sometimes the best thing you can do for gains is taking a deload period. This study found that trained athletes increased muscle fiber diameter by 11% following a taper protocol. This method might be useful for the bodybuilder undergoing constant and strenuous training – back off of the weights for a week or so for a boost in size and performance.

Source: Trappe, S., Costill, D., & Thomas, R. (2001). Effect of swim taper on whole muscle and single muscle fiber contractile properties. Medicine and Science in Sports and Exercise, 33(1), 48-56.

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