Selen Dar

Muscle-Building Workout and Diet


As fitness fanatics, you’re taught to give
it your all and lift as hard as you can, as much as you can. But one often ignored factor in fitness is…
recovery. Yes, most of you probably understand the importance
of recovery in the sense of proper nutrition and making sure you get enough sleep. Yet for some reason, you still eventually
end up hitting plateaus, or worse yet, see your results going the opposite direction. And that’s when a more rounded perspective
of recovery comes into play, such as deloading. Deloading is simply reducing your training
lboad to allow your body to recover. Fact is, if all you do is lift heavy all the
time, you’re not giving the body ample recovery to properly adapt to your training stimulus. Do it long enough and you begin to overtrain. And it’s not just about not giving your
muscle tissue enough time to recover. It also other symptoms of overtraining, such
as mental stress, your nervous system, and ligament, tendon, and joint stress, which
can take longer to recover. Now, there aren’t any direct deloading studies. However, we can draw a hypothesis from others. One study on untrained men found that both
a group that trained continuously throughout 12 weeks had similar gains to a group that
took a 3-week break in between. Same goes with a 6-month study on athletes,
finding no differences between subjects training continuously versus taking 3-week breaks every
6 weeks. On top of that, they even saw a huge uptick
in their results when coming back from rest. If we somehow optimize rest and reduce it
to one week instead of three, hypothetically we can see even greater gains by taking advantage
of this boost. So how do you deload exactly? The general approach is to reduce all of your
lift intensities by 40-60% for one week. If you’re benching something like 225 pounds,
you cut it down to 80 to 120 pounds while keeping the same sets and reps. You can even try cutting the volume. Instead of 3 sets of 10 reps, do 3 sets of
5 reps instead. It’s not just a full rest week, although
it can be. OR, you can choose to do something different
entirely, such as yoga or light cardio. Avoid high intensity cardio such as HIIT,
since it can be just as taxing to the body as your typical routine. And if you feel like you need more than a
week, then by all means deload longer. As far as how often you should deload, it
will depend on your program. For programs where fatigue sets in quickly
and often, you might need to deload maybe once every 4 weeks. For slower, methodical programs, you can stretch
out deloads as far 12 weeks. For beginners, it’s probably best practice
to plan your deload ahead of time. Fact is, if you’re trying to play it by
ear and listen to your body, you might not have a complete understanding of how true
overtraining might feel like. So, play it safe until you get a better understanding. By and large, deloading can come in different
shapes and sizes, but it all boils down to reducing workload to improve recovery. And the final question is, do YOU need to
do it? Instead of saying the obvious of, “it depends,”
it really comes down to the effectiveness of your program. A suboptimal program will not provide a strong
enough stimulus; thus, extra recovery is not needed. Beginners might also get away with longer
times before deloading because their body is primed for muscle growth via newbie gains. As you become more advanced, deloading matters
more and more. Same goes with age. As you get older, you need more recovery. Once you start understanding signs of overtraining,
you will better know when to deload. And how you decide to do it will ultimately
be up to you. Thank you to everyone that recently supported
me on Patreon. It showed that you guys truly care and value
PictureFit. And for that, I want to make sure I reward
you guys for your generosity. Expect more activity from my patreon feed,
such as polls to select the next videos, Q&As, and much more. If you’re not a patreon supporter and want
to be a part of these rewards too, then come check out my page at patreon.com/picturefit. Thank you for watching!

100 thoughts on “Why YOU Should Be DELOADING (And How to Do It)

  1. Thank you everyone for supporting me on Patreon! In return, expect me to start posting more and more polls to select future video topics and Q&As for the livestream (plus all the other tier rewards)! It means a lot to me you guys and I’ll make sure I treat you guys generously, too!

    Oh, and my math sucks. See if you can catch my slip-up in the vid!

  2. Great chan really guys. I'm doing some kind of crossfit as I am a farmer and need fitness,strength, endurance.
    With all your videos I learn a lot! Cheers

  3. Something that has worked for me is keeping the weight high, but cutting volume to half or even less. I find that I maintain strength levels better when I do go back to regular training

  4. thanks for this very explained video and the great information that you offer us . i have became a huge fan of this channel because it shares the information so clearly that even someone without any kind of training experience can understand it

  5. I'm guessing it's not really optimal but is it ok if I train 3 weeks and have about a week rest every month? I'm sort of forced to do that because of my job anyway and there is really nothing I can do about it sadly.

  6. I really didnt care about deload/recovery my doc commanded 2-3weeks of no or low exercise saying my shoulder has gone wacko

  7. you have to skip a day in the week you wont build muscle you will burn it and get no where 😊

  8. you're the best fitness under science channel ever … I really really like you… thanks for each video you make to benefit us,,

  9. You're right though- this go's for any program too : its considered good knowledge that it's a neccesity for higher volume runners that get in 35 plus miles a week to get in a rest week in between seasons

  10. Everybody should find what work best for u listen to ur body i do rest weeks when i go reallu hard and work good for me there are lot of things to consider just listen to ur body

  11. when i was young, everynight before sleep, i did pushups, only 1 set at max reps i was able to do…. and then, for reasons of my father's work, we travel to another city for 2 days. in that 2 days i did nothing, and when we come back to our home, that night i was able to do more pushups and better than it was before… sorry for my bad english, lol

  12. Wrong. You properly deload, not by decreasing training intensity, but by decreasing total training volume. So keep lifting heavy but just lower the number of sets.

  13. For a beginner that is skinny like me(3 months of going to the gym), do I do deload or keep going heavy?? I'm mostly training heavy weights

  14. Isn't it better to just add one more rest day?
    It makes sense to me to think that I should always maximize my intesnity, and if I hit a plateu because I didn't recover enough before my next workout, I should rather add one rest day.

  15. If you don’t do deloads then you don’t know how to program, if you don’t know how to program then you won’t make gains after the novice phase except verrrrry slowly

  16. 9th month of multiple training, coming from calisthenics the entire last year. Had some huge newbie gains because I started to like the pump and my calisthenics weren't doing it for some muscles. Now I'm doing gymnastics, yoga, weightlifting, and kyokushin (the latter being the main focus,mso all of the other 3 are built around improving my fighting skills) and holy shit does it feel as taxing as it feels good.
    I'd recommend for anyone doing those many different activies as I'm doing to deload from one into the other so to speak. This is because flexibility is also taxing for your system, so you need time for your body to adapt aswell. I had huge flexibility gains this week after not doing a single yoga stretch the entire last week and many friends that go farther into the flexibility training for taekwondo (I use some of their drills to improve my kicks) reported similar results.

    So, I'd recommend something like: stop doing any strength training but do yoga for a week; then do just yoga for a week and no strength training.

  17. Sometimes I start feeling tired, I start feeling weak, I start getting more aches, I lose motivation, and working out just doesn't feel the same. I say to myself I need a break. I say I'm going to take a week off from training. But then I snap out of that shit. I don't need a week off. That's what off days are for. Why should I need to take a week off from working out? That's just stupid bullshit. Just because you don't feel good for a workout or a few workouts doesn't mean you need to take a week off. Just push through it and you'll be fine.

  18. Ive always found in the past the quickest and most effective way to deload is to take a full week minimum off from training. when deloading by going lighter or less volume etc it takes longer to deload and you're still suffering from the symptoms of overtraining (lack of sleep, dietry issues, strength lose) for longer which means you are losing more gains through not wanting to take time off

  19. Does a week of straight op not workingout als count as deloading and Can i go in the gym and go intensive again after that week?????

  20. I have a tendency to accumulate fatigue in my spinal erectors. After 7-8 weeks of consistent progress my deadlifts tend to stall or even regress and my squats start feeling kinda shaky. This is when i deload, and for me deloading means not doing jack shit for a week. The week after is when i break PRs regularily.

  21. 0:46 *overreaching
    lifters barely ever end up in overtraining, a condition that needs medical attention.
    it mostly happens to endurance athletes due to their insane workloads

  22. you gotta confuse the body by training 3 times a day for years, max out your cortisol and combine that shit with a whole lot of gear..whatever it takes right babe?

  23. My de-loading period is when I'm sick, I lost at least 50% of my progress in just 3 days, but recover it all again in the second week after training again.

  24. Another thing is to focus on form and explosiveness during your deload. Really controlling the eccentric perfectly, then exploding on the concentric. It's a good time to train your nervous system for proper form and explosiveness. An all around good thing to do. I don't like doing them, still. Benching 70-90 pounds in the gym is really annoying, so much that I want to scream, "I'M 140 POUNDS, AND MY MAX BENCH IS 215!!! I'M ON A DELOAD WEEK OKAY!"

  25. Why do I have to recover for a whole week? Can I take a few days off for like 2-3 days? I'm afraid if I take a whole week off I might not have the motivation to work out again.

  26. Hi . There you mentioned an `off week`. So my question is, do I still need to take the recommended amount of protein in an off week as well ? I am 75kg (165pound ) and I take around 150g of protein everyday as suggested. Is it ok if I dont take protein powder , or take less amount of protein in my off (deload) weeks since I actually dont take any workout to failure ? Thanks a lot

  27. Been training hard for the past 4 and a half months. Deloading this week because my arms start aching now when I bench heavy. Hopefully this helps.

  28. Thank for this. I’ve been training for 4 years doing powerlifting and I have never ever taking weeks off. I’ve have done technically weights reduced but never completely taking a week off. My powerlifting coach told me to take 1 week completely off and just do light walking and eat around 2k calories.
    Not gonna lie kinda gave me that I’m going to lose my strength/gains feel.

    Thank you for the Info!

  29. Lmao fake video. I've been deloading for 18 years and haven't seen an improvement. Do some research next time before you misinform people.

  30. If you're a beginner don't worry about deloading.

    Don't even think about 'deloading' until your lifts are in the 'advanced' category for your bodyweight/gender

  31. Lol
    This guy from my country trained arms for 8 hours no brake as a challenge
    https://youtu.be/wjS_VlmG4CA

  32. Deloading every 4 weeks and taking a week off every 8 weeks works great for me. 36 years old,190 height,95 kilos, 12% body fat.

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