How & When to deload

Have you ever wondered when you need to deload? Have you ever wondered how to do it? Well you're in luck because in this video I go over it all. Please give this a try and let me know how it worked for you.

A deload is a purposeful reduction in training volume & intensity for the purposes of recovery, injury prevention, and improved performance. The concept of deloading stems from the law of supercompensation

Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.

[levigranger]

best use of a squat rack as ive ever seen

[WILD__THINGS]

Wish I knew about this back in the day. There was a point between ages 21-24 where I was literally lifting more weight every single workout. I felt unstoppable. Then I hit a wall and plateaued and just couldn't get over. Instead of taking a step back, I just pushed harder and harder. My form started to suffer and I ended up hurting myself (torn rotator, bulging discs, tendonitis all over). That kept me out of the gym for a few years. Now I'm 37 and the way I train is much smarter, partly due to people such as yourself.

[ham]

Never knew i could miss someone so much that ive never met before, rest easy legend

[Thgratjuan]

My god it sucks not knowing we’ll ever get this quality content. RIP🙏🏿

[AlmostCoolGuys]

I needed help and of course I came to this. You will be missed Mountain dog.

[Thenlyy]

Take one step back to take two steps forward. Great advice

[christianbolt]

John’s wisdom and impact lives on. RIP brother in iron.
They should write a book capturing all his wisdom from YouTube and his friends.

[SchuyFit]

Love this. Listen to your body, and when you deload:
1) reduce sets by ~20%
2) don’t take anything to failure

[CollaborationNation]

You've confirmed I need a deload week. I've been pushing myself, but last work out did not feel great and did not have a good pump. Been feeling really fatigued in my last resting days.

[nickhtk]

Hope these great videos are with us forever. RIP John.

[MissRheiyna]

This is super helpful! I’ve been training for 4 solid weeks, maxed out on everything, weights are feeling heavier, nervous system is shot 🙈 was embarrassed because it’s only been a month, but your insight makes me feel better about it, body just needs some rest, everything is good!

[the_keto_dealer]

Thank you so much, this was so helpful. I’ve been hitting it hard for 10 months now, I took a couple of prescribed deload weeks during that time where I reduced my weight but I was feeling overall pretty good. This last week it really hit me. Just like you explained, my passion to go to the gym let up, my weights feel heavier, I just feel blah. It was so comforting to hear the science behind it!

[hederahelix]

I do like John's explanation of things.
I don't do bodybuilding, I do bodyweight and boxing training, and I've been really going for it for 7 months, but I got a signal from my body this week, in 2 parts:
1. I felt angry - emotional - for no reason before my workout. Sometimes I have to work myself up to get motivated, but I never feel angry about it
2. Afterwards I had no appetite. That is quite unusual
So I took a deload week this week.
I'm pretty sure I got it right, I pushed myself until something wasn't quite right, then I paid attention.
I'm sure I could have pushed through it, but something didn't seem right.

[slatermauro]

Thank you man I really needed this. My bench went down 10 pounds in less than a week and I was wondering what I was doing wrong.

[thunderkat]

I love how he gave intuitive guidance. Too many of us want a protocol based on exact times etc.

[jamesbrannigan]

Totally agree that it should be instinctive, by the time you can train hard enough to need it you should really be adept at spotting the signs

[ki]

this video and the comments are a godsend. i had no idea i needed this. went hard for 8 weeks straight

[Mmyers]

Great video, just did 3 months going hard lifting and have seen great results, but I now just feel like absolute shit. Took every set to failure 75% of the time. Haven’t lost the motivation, far from it. I would feel like shit when I didn’t workout and couldn’t wait to get back in the next day. Gonna take it easy for a week and take the 20% de-load week advice. It’s just kinda shocking how everything was going so great and then bam, your body says nope, you had enough. I’m guessing the adrenal glands need a serious reboot.

[zezeti]

If you have enough years under your belt youll feel it when its the right time: start to feel sluggish all the time, mental focus is off, maybe an ache here or there.if its been months since youve taken a deload then you can take even 2 weeks off

[asdfmosin]

Dam, talk about using the least words to explain a topic in massive depth. Such good advice.