Cut accessories first
Your big lifts keep the movement pattern sharp, but the curls, extensions, and raises mostly add volume and fatigue. Slashing their sets is the fastest way to recover without losing your main lift groove.
How should I deload accessories?
Cut accessory volume hard, drop to 1 or 2 easy sets each, while you keep the main lifts moving at reduced load.
The quick answer
Accessories are where most of your fatigue hides, so cut them the deepest on a deload. Drop each accessory to 1 or 2 sets well short of failure, or skip the least important ones entirely, while your main compounds run at roughly 60 to 70 percent. This sheds fatigue fast because you strip the high rep pump work that piles up soreness.
How to think about it
Keep effort low
For the accessories you do keep, stay several reps from failure and use a comfortable weight. The goal is blood flow and light stimulus, not another growth session.
Prioritize what matters
Keep one or two accessories that address a weak point or a nagging joint and drop the rest for the week. This keeps the session short and lets the small muscles fully recover.
Do this
- Halve the setsTake each accessory down to 1 or 2 sets for the deload week.
- Drop the extrasCut the least important isolation moves entirely.
- Stay far from failureKeep several reps in reserve on everything you keep.
- Reload afterReturn to full accessory volume the following week feeling fresh.
Keep going
How SUUPR helps
Cut accessory volume hard, drop to 1 or 2 easy sets each, while you keep the main lifts moving at reduced load.