Research
Hormonal
A one-week complete cessation from resistance training (detraining) at the midpoint of a 9-week program does not enhance hypertrophy, power, or endurance compared to continuous training, and significantly reduces strength gains.
If your goal is maximizing strength and size, do not take a full week off from training. This study shows that one week of complete rest during a training block blunts strength gains without improving muscle size. If you are fatigued, consider a 'deload' with reduced volume or intensity rather than complete cessation.
GoodRefutesHIGH confidence
our findings suggest that a 1-week detraining period at the midpoint of a 9-week RT program appears to negatively influence measures of lower body muscle strength but has no effect on lower body hypertrophy, power or local muscular endurance.
Why this rating
Randomized controlled trial with direct supervision of lower body training, though the sample size is moderate (n=39) and it is a preprint.
Source
Gaining more from doing less?
Max Coleman et al. · 2023
DOI 10.51224/srxiv.302
preprint · n=39Cited 3×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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