Why Deloads Are So Important For Muscle Growth

Matt Wenning explains why deloads are so important.

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[SpudFarmer]

Reminds me of the great saying "you're not over trained. You're under recovered." Thanks for the wisdom, Matt.

[PLeonard]

Straight forward and correct advice from the greatest powerlifter of the last 20 years.

[MindfulMovementPractice]

I like doing reactive deloads based on performance: 

If performance on the first set of the exercise goes down by one rep, you probably have some fatigue. Do this:

- do speed work: half of the load with half of the reps. Perform the reps explosively. 

If performance on the first set goes down more than 1 rep, you have severe fatigue. Take these steps:

- skip all remaining sets and exercises for that muscle group
- Next workout: do a little bit less weight and try to hit upper rep range on all dets, then progress from there.

[IoIocaust]

i never though abut deloading and ve been training every day for months with maybe one day off here and there, had 4 days off, ate alot and rested on my no gym vacation, and I came back to the gym and i was strong as hell with lots of new energy.. dont know if i can do a week, but 4 days every now and then definitely had benefits! felt a bit flat by day 4 but 3 days back in the gym i was funner than ever

[bryanscruggs]

This is something I have to work on because I just love going into the gym and pushing.

[JeanKlaud]

Deload every 4th week, and only add 5-10 lbs per block, not week. Long term progression will happen, and most importantly it will allow for load management and minimize overreaching which is the #1 injury risk factor.

[bullerd]

I went through a stage where I didn’t take any time off for 5 years if I wasn’t lifting I was doing press-ups pull-ups etc I made my self sick hip problems stomach problems constant headaches bad dry skin always tired etc I was back and forth to the hospital for blood checks and all sorts, I was ripped low body fat but was a broken man and could gain an ounce in weight in fact I would sometimes loose weight, after a bit of research I realised I was killing my self and then took a couple of weeks off then started three weeks on a week of deloading in the March and by the end of September I had put on 2kg (no gear)

[jerrydooley]

So right! So many fools on gear don’t use recovery periods and end up injured.

[PatrickOconnor-yd]

I want to experiment with de loading every 2nd week, hope I’m not crazy and it’s better than nothing not too bad?

[lordtimothy]

That is the # 1 key part of information.missing in any training out here n has been for ages whether it is bb power living mma etc etc because ppl know how to turn on but dont know how to turn off. N u have some ppl saying u can not over train which is lile saying u can not over eat at meals.

[TrainToBeAFreak]

What becomes more and more important when you hit that genetic limit is to add in two anadrol 50s into your daily regimine.

[bobbondarul]

Nice
How a 5x5 deloading program will look like?
Thank you

[c.p.gentertainment]

Bro it's so hard(pause) to not workout everyday. But usually my body tells my to rest. I don't have build in rest days. Should I put a rest day in

[Behindthecurtain-so]

Says to deload, but doesn't say how.

[skylee]

What if I'm on cycle? Currently, I've been running Test Cyp for about 3 and a half months now, and have slowly stepped up my dosage from 125mg/wk to 375mg/wk and have also just added NPP at 400mg/wk.

I know the hormones are going to enable my body to recover MUCH faster. Do I still need to worry about deloading?

[TrainToBeAFreak]

Has deloading been shown superior to just taking a week off?