Tapering is the process of making your workouts easier for to boost performance later on; supercompensation and elicited peak performance. The average amount of improvement from a taper in the literature is 3% with an expected range of 0.5-6.0%. Decreasing volume, maintaining intensity, and maintaining frequency are the core tenants of tapering.

Although it is universal that volume should decrease, there are different options of tapering to do so: directly, exponentially or linearly. Be mindful of your fatigue level, as a greater drop in volume may be needed following an overreaching cycle. Tapering is a science, but it’s not an exact science. Some trial and error may be necessary to optimize your taper.

Article from MASS – Monthly Applications in Strength Sport. The best tool for any serious athlete or coach to stay updated on the latest fitness science and how to use it, in-depth.

As we are affiliates, EBT readers can get a free sample issue to discover how useful MASS is. A subscription comes with everything shown below and more!

Tapering Practices of Croatian Open-Class Powerlifting Champions. doi: 10.1519/JSC.0000000000001699.

Related Posts

Build Muscle

Does Alcohol Affect Your Gains?

Alcohol consumption before exercise was once thought to be ergogenic (increasing performance), but the literature today points towards that low-moderate doses of alcohol consumption before exercise has negative effects on cardiovascular endurance. The evidence for Read more...

Full Archive


Glutamine is a supplement claimed to increase performance. Does it really? Let’s look into the science. Glutamine is an Amino Acid Proteins are made of 20 different amino acids, and glutamine is one of the Read more...


How To Coach Lifting Technique Effectively

Most people would expect that the best way to master a skill is to perform it perfectly, over and over again, with the repetition of perfect technique ingraining and refining the motor pattern. Paradoxically, the Read more...