How to Get BIGGER By Doing LESS (Start Doing This!)

Let’s face it, building muscle is no easy feat and requires you to consistently push yourself harder and harder in the gym week after week. But, there is one often overlooked aspect of training that can enable you to gain more size and strength more effectively, all with less effort than you’re currently putting in. And it’s with something called deload weeks. What is a deload week? A deload week is basically a week where you take it easier on your training.This is done by significantly decreasing your workload for that week. This then enables your body to fully recover and come back bigger and stronger afterwards. Why should you deload? Well, the reasoning behind this is based on research of how the body deals with and recovers from the physical stress of our workouts. Basically, with our training we provide physical stress to our muscles during our workouts. This breaks down portions of our muscle and as a result actually temporarily decreases components of our fitness like our strength. Then, as we recover by using rest days and deload weeks, the body adapts and comes back bigger and stronger for the next session. This is a phenomenon commonly known as supercompensation. Thus, if you’re training hard and consistently, then a deload week is something that you must add to your routine. But unfortunately, most people just don’t know how to deload properly.

So let’s go through how to do a deload week. If you’re a beginner just starting out in the gym or someone who just doesn’t push hard during their workouts, then a full deload week isn’t needed. Instead, you’ll want to focus on getting stronger every week until you reach a plateau. Then, you can lighten the weight you’re stuck on by 10% or so before re-trying that weight the next session. However, as an intermediate lifter you’ll need to implement a deload week. As for how often to deload in this case, you’ll want to run it every 4-8 weeks. And to run it successfully, you’ll want to still go to the gym and perform your usual workouts by lift about 10% ligher than you usually do and cut your workout volume in half. This can be done by doing half the number of sets and less reps for example. As for your deload week cardio and deload week nutrition, simply eat at maintenance calories and avoid any high intensity cardio. The same applies if you’re deloading on a cut. By implementing this into your routine, you’ll notice a big improvement in your fatigue levels and your ability to continuously progress in the gym.

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FILMED BY:
Abdo Megahid
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MUSIC:

STUDIES:
Intermittent vs continuous workouts study:
Deload weeks improve strength & how to deload properly:

[JeremyEthier]

Hope you all enjoyed this one! Let me know what other topics/series you'd like to see me cover in the future and I'll get to it! Cheers!

[johanneslundh]

Thanks, finally someone who talks about this. I've been deloading for 8 years, and soon i will be getting some massive gains.

[RohmerFitness]

Jeremy is one of the few youtubers that I actually watch his videos all the way through.

[blader]

Remember everyone we grow during rest not during the actual workout.

[jctai]

Getting a full 7-8 hrs of sleep CONSISTENTLY greatly helps too, at least for energy levels.

[gonzalopassa]

Been having constant progress for the last year, but for the last two months I hit a plateau and haven't been able to progress. This was exactly the kind of information I needed right now, thanks.

[poxy]

Me: Yes I've finally figured out a good workout routine.
Youtube: (Jeremy has uploaded a new video)
Me: Oh well back to the drawing board.

[MrYeahbuddah]

Friend: I haven’t seen you in the gym where have you been?
Me: I’ve been on a deload month

[marcusmarana]

Deload Week - a week where you take it easier on your training by decreasing workload

Super Compensation - body breaks down muscle and after recovering comes back bigger and stronger next time

Notes:

- Push too hard for too long without proper recovery burnout and have symptoms which leads to plateaus; take a deload week

BEGINNERS/CASUAL GYM GOER

Notes:

- Deloads are less applicable to beginners

- Just track workouts

- Focus on getting stronger week to week

- Stay a couple reps away from failure

- If beginners plateau, decrease weight by 10% in your next session ("deload") and re-entry weight you were stuck on after doing this; disappates fatigue and helps you get stronger for next workout

INTERMEDIATE LIFTER

Notes:

- Incorporate a deload week every 4-8 weeks depending on age and training history or when you recognize to have a deload week because of symptoms

DELOAD WEEKS

Notes:

1. Go to the gym and perform your usual workouts

2. Reduce training volume

a) Reduce workout volume by 50%
(do half of your normal # of sets and do less reps)

b) Reduce weight for all exercises by 10%

Note - effectively disappates fatigue, enhance recovery for the following week, while preventing strength loss, and any excessive muscle damage

NUTRITION

Notes:

- Eat at roughly maintenance calories

- Provise body with adequate energy/nutrients to recover

CARDIO

Notes:

- Avoid to much high intensity cradio to reduce stress on body and central nervous system (keep it at a minimum)

- If you are going to do some stick to light intensity cardio like walking

[JoeJoe-jvie]

You are literally the best personal trainer I have ever come across.

[TechShmoo]

It's like you read my mind! I just took a deload week, but didn't do anything in the gym. When I came back, I struggled to complete my normal workout. Next time I'll reduce my volume, thanks!

[francishardy]

Just started following your videos - they are great. I am a 65 year old man, recently retired and now can finally spend time in the gym. I find your video just ideal - it talks about the proper way to lift, showing it without excess of talk talk talk, Keep it up Jeremy. One thing I would not mind seeing are programs to keep you toned, strengthen without bulking. When I was young, my waist size was 30 and my thigh was almost the same size because of the bicycling that I did- that was not good.

[ssskwon]

One of the few youtubers that integrate science to back his arguements up rather than making up false ideas.
Overall, your videos are AWESOME!
KEEP IT UP 💪

[Spudawg]

Deload week is the hardest lifting week peroid.

[fhram]

These videos need to come in early in the morning before some of us hit the gym. Love this channel!

[weldinggirl]

Everyone watching this probably needs a break....

[aidenb]

This channel is the bomb, no fluff no bull. Just straight up facts backed up with scientific studies. Where has this channel been all my life!

[AlexanderRodriguez-lmqw]

Thanks a bunch Jeremy. It’s obvious how much work and prep/planning go into all of your videos to make them this detailed. I, and I’m sure all of your other viewers, really appreciate what you’re doing.

[moramnavozacki]

Agree 100% Jeremy. Deload and sometimes total reload is very important. Great video like all of them :) Thanks 4 sharing your work with us 💪😎

[sachinksingh]

Started the deload week this week and from Tomorrow going to go hard at it again... It's a new concept but it helps alot for mental stability .
Not sure for the muscle growth will have to see how's it going to be!..

Informative video btw.. many people in my gym didn't believed me they need to see this now!.