Deloads Are Crucial!

If you've overreached.. you need to deload. Don't push through the fatigue bro.

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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[MikeDiaz_BibleBeliever]

"A Great leap forward, often requires 2 steps back" - Obi-Wan Kenobi

[AlexLeonidas]

Btw another benefit I forgot to mention.. is that YOU'LL BE MORE SENSITIVE TO TRAINING! So your body is not only completely recharged (low fatigue), the initial workouts will also yield a better stimulus.

[Flexatron]

As a Personal Trainer and a Powerlifter, I totally agree with this. The body can handle a lot of stress but it is important to listen to your body. I preach this to my clients and members at the gym. Some people listen some learn the hard way. Keep up the phenomenal content.

[sandberg]

I totally agree! 13 months into my deload-phase now!

[anthonyhaga]

Alpha, let’s see an interview with “the bioneer.” I think you guys would make a great interviewing team. Love the channel, keep up the great work

[boralistagryff]

Everytime i take 1-2 weeks off 100% no training, still good sleep and food. When I come back I'm always as strong if not stronger and i progress so much faster! its really crazy how great deloads are. Before ever doing deloads i would plateau so much. Never again baby <3

[alihk]

This is so true man. Deloads week are 100% crucial for advanced. Love the shirt btw

[EnkiriElite]

Regarding your recent close grip PR, i have found that after a significant layoff (even total) max strength remains pretty damn high to the point where PR's can still potentially be set. What seems to suffer the most is those tough workouts of repeat sets in the 3-5 rep range or 6-8 rep range using 75-85% of 1rm. The capacity to hit rep performances seems to fade off pretty quickly. Hence why starting back down at the bottom with pretty light weights and high reps is a good strategy when kick-starting a new mesocycle. Good video man!

[bankkozma]

Your hair and grooming looks really smooth

[Giordien]

TIMESTAMPS:
0:10 Deloads For Beginners
0:38 Deloads For Intermediates & Advanced
1:44 Don't Be Afraid To Deload
2:30 Deload Strategies
3:05 What To Expect After A Deload
4:02 Diet & Sleep During Deloads
5:12 Conclusion

[neyfidelrosario]

Lmao I started my deload week today, I swear this dude is a wizard

[Realnaturalbodybuilding]

2:53 I like that approach. I'll usually do my normal routine at same weight but just one or two sets (and maybe less few reps) per exercise instead of much more. Good way to rest and for sure no strength or muscle will be lost, rather gained

[mr.e]

I learned about deloading the hard way… after elbow tendinitis and a shoulder strain by trying to push through a plateau. Now I’ll take a deload every 6 to 8 weeks depending on how I feel. I do only two sets of each exercise at 55 to 60% of my 1RM. But you shouldn’t look at it as time off. I look at it as a “technique week”. It is a great time to slow down the cadence of each exercise and really concentrate on your form. It’s also a great mental break. I always feel refreshed and look forward to getting back the following week to start pushing again.

[ilhanovic]

Well perfect timing Alex, thanks. Today, ramadan started and I felt horrible in the last two Workout sessions. Now I think is the perfect time for a deload, because I've never done it since my weight lifting career (started 6 months ago).

[jonahpeacock]

just took my first deload after one year of training and the strength gain was great

[matthewk]

Even as a calisthenics-focused athlete, I agree! Took a week off of maxing out on power dynamics like the back lever pullup and planche presses made me so much better the following sessions.

[farisjedayeh]

i took a deload a few weeks back, after a year, and i literally got bigger every time i touched the weights the week after the deload... i feel like i found the secret to gains haha

[erfanchowdhury]

had nagging elbow pain and shoulder pain for a while and for some personal reasons, i had took a week off from the gym. Went back and started doing dumbbell bench press for a few weeks and then went back to the bench. No pain and just hit a new PR this week. Amazing what a small deload can do to your performance.

[deacondawg]

Most excellent advise sharing. I Deload as much as I can. With experience I can always feel when I need to. I used to ignore it when I was younger due to insecurity believing if you stop you shrink smh

[lefonwastaken]

Needed to hear this. I always stayed away from deloads and that wasn’t the smartest move