Deload Week: How I *DO NOTHING* And Get More Gains (TRY THIS!)

[@botks894]

Johnny you should collab with minus the gym

[@angelgfromcorkerii8797]

^^^

[@jeckjhonfixfox6621]

This video helped me a lot... I'm a beginner still, but I'm learning a lot about fitness from you, and a few other quality channels. Thanks myrus

[@sumanthiyagarajan7490]

That L-Sit to Bent arm stand at the beginning looks really clean and impressive. Please make a tutorial video on that skill !!!

[@MinusTheGym]

Coming soon! Thanks!

[@sumanthiyagarajan7490]

@Ciga Morman Haha...he was doing bent arm stand for which he don't need to pushup into handstand...the pushup should be done only for bent arm press, not for bent arm stand

[@j_gnzz]

He rly tryna promote vibrators now, u sure u not johnny sins?

[@angelgfromcorkerii8797]

fr🤫

[@ChillinGames]

i actually have been doing this all along naturally. i keep needing to take week long breaks for family stuff or i hurt myself or something, not till just recently have i decided consciously to take one just because i felt generally exhausted. You definitely feel charged and bigger and stronger when you return! its actually when i notice the most gains.

[@joseaugustodevienne1337]

Thank you Ryan for another informative video! I'd like to suggest yo to talk a little bit more about macro, meso and micro cycle planning of training in another video! I think it would be great for helping on how to organize and plan the training schedule. Best wishes from Brazil!

[@Probe2John]

This video came at a good time. Since lockdown I've been at it 5- 6 days a week. I thought since it was calisthenics/body weight training the recovery would just come quickly and over time I'd just get used to the aches and growing pains but aye, it's been about 5 weeks now and today I really struggled with getting through simple push exercises on the rings. Listening to what you're saying makes compete sense but aye, despite the aches the mental and physical highs you get after training are very addictive. I've been putting off serious mobility training so perhaps it's a good time to focus on that. Anyway love the content lad, thanks for all your insights, much appreciated. 🙏

[@DAK.512]

I'm taking my first planned de-load week starting today. I've been doing a high volume, high intensity full body workout twice a week, with daily body weight squats and trap bar dead lifts twice a week for about 6 weeks now. I've seen some good gains but I'm certainly feeling it. This week is nothing but a brisk 30min walk and daily yoga and mobility work. My diet has also been very strict and completely clean since the day after Christmas, I think I might treat myself to some pizza and ice cream this weekend. I'm looking forward to it.

[@petechris7610]

Recently, I started my calisthenics journey and scoured all of KZbin finding proper tutorials. I didn't enjoy watching people like ThenX with Chris Heria or Austin Dunham. Although I have the utmost respect for what they do, I felt that they came across as cocky. On the other hand, Minus the gym is super humble and breaks the beginner movements down so well. When I first watched though, I knew he looked familiar. The fact that he could take the Johnny Sins jokes makes me like him even more! Keep doing your thing man!

[@cesaraguilar8142]

I bet you already know who they are by now but tom merrick bodyweight warrior and daniel from fitnessFAQs are really wholesome and trustworthy as well in case you don't know who they are. I like them precisely because they offer good info like our friend ryan here

[@kensingtonpride]

I've been deloading since quarantine started.

[@GuitarforHISGlory]

Thank you for this. Very well explained. I’m heading on a week vacation with the family. I’m going to bring parallettes and rings, but treat it as a deload week, which I’ve never intentionally done. At 38, I welcome the break. 🤣 Thanks again!

[@meta2011]

I like the content of this video. You are honest in talking..keep it up.

[@michaellopez8710]

This video couldn’t have come at a better time for me. I’ve been counting the days since my last workout, last Wednesday. Been overworked and now I’m sick. I felt like I was missing out but now that I know there are benefits, I feel better. Gotta get back into it once I’m better.

[@erectiledysfunction7781]

thx johnny for the tips.. i think i will take my deloads tomorrow

[@laiosgiannis_sw]

thank you so much

[@promisesmithee943]

so impressive

[@ZXCVJe]

Full of content! Thank you so much for the information! Keep it up bro!

[@tylerhoose3750]

I needed to hear this. Thanks.

[@gabriela.desiree]

Thanks for the good advices and the clearer way to explain thid difficult topic!!! THANKS!!!!!

[@DaveRaspberry]

Haha can’t stop laughing at your johnny sins joke. Please do more of that in your videos lol

[@guidoruiz2559]

I've taking that week off from time to time and I found I came back to the crossfit box stronger, more solid and energetic and pain free. So I recommend it but only if you keep eating and sleeping well, otherwise the result is not positive.

[@4Azr]

Great content Johnny ;)

[@terapieadhoc]

Johnny Virtues

[@armanivi]

underrated comment

[@dustinorgas4353]

Two sets of 1 pull-up each it is then! Just kidding. Great advice! You definitely need to give your body a "vacation" every now and then. And, similar to your experience, I can definitely feel when it's time to take it easier, or even take some time off. Thank you :)

[@champ8288]

100%... hands down... the hardest thing out of ALLLL of this.... harder than the routines.... harder than the food prep... harder than making yourself go to bed.... is NOT working out. I still fail at deloads. Cuz i have to get that endorphin release each day, i have major problems with this. I am currently in a situation where i am reducing volume in order to maybe never need a deload... on paper it makes sense but.... anyway, great channel love it.

[@thedon9670]

For me, deloading is a tub of ice cream sitting on the couch watching Netflix 🍦👍

[@Intuitivelogicalintrovert]

A week of deloading in a month schedule would be beneficial for your joint's and recovery.

[@annefrank5460]

I’ve gone 7 straight months without a deload 6times a week every week

[@nicholascauton9648]

Definitely made a big mistake by not having a deload week. After doing my German Volume Training Calisthenics (10 x 10 push-ups, 10 x 10 inverted rows, 10 x 10 squats three times a week with 30-minute recovery cardio sessions twice a week) for 13 weeks straight, I began feeling this strange slight pain in my right shoulder. At first I thought nothing of it and pumped on to my 14th week (this week) but it didn’t get better. In fact, it got slightly worse as a result. I talked to my mom about it (she’s a caretaker for oldies) and said to me that I needed to put a stop to the intense strength workouts for a little while. That’s when I realized she basically said to me I need a deload week. So for the time being starting today, I’ll be doing a deload by laying off of calisthenics just for one complete week. Which honestly is gonna feel boring even though I’ll just be doing 30-minute walks a day. But just for the sake of my right shoulder, I gotta embrace the suck even if the suck is actually boring. Edit: After this, I’m gonna come back into my training but this time keep the lesson in mind. Train for six weeks, chill for one week, rinse and repeat. During my training weeks however, I do have one passive rest day (Sunday). But sometimes that’s not enough especially for training hard and consistent for six weeks straight.

[@alexjulius69]

I might need to try this, I've got tendonitis and my biceps are hurting, been training way too hard

[@OctoBattle08]

Just took a deload "week" and I noticed significant progress within my dip reps. I train a PPL split but instead of designating the splits from the days of the week ( Monday for push, Tuesday for pull, Wednesday for rest, you get the idea ), I do them per session ( so on session #1 - day 1 I do push, day 2 pull, day 3 legs, day 4 rest, and repeat it for session #2 ). I've been doing this for almost 3 months now, started after I got dip bars ( can't even do 1 dip back then ). But after being consistent, ehh occasionally missing a day or two, for those months, my dips went from 0 to 9 clean reps. Now why is my dip progress relevant to this "deload week"? Well, it started during the middle of my 3 month dip journey, my schedule got interrupted by school and I took an almost 1 week break from working out. After getting back on my sched, I noticed a decrease of performance with my dips ( I would rep out 4 reps for 6 sets before taking the week break but now I'm struggling to complete it and have to do 3 reps for the last 3 sets ). So I decided to do research on this and I rediscovered deloading ( I used to deload back then simply because I overtrain ) and how it would decrease your performance IF you did not do anything for the week. With the knowledge I gained now and my experience from the past, my present self ( now ) decided to do a deload "week", well it was only 5 days, after doing 3 sessions of PPL. And boy how my progress with dips skyrocketed. Before taking the deload "week", my max dip was 6. But after 3 days had passed, worked out my whole body for a day with 50%-60% of my reps on every exercise to warm up my body to avoid decrease in perfomance; and took a rest the next day; my max dip is now 9. That's 3 MORE REPS and it's alot especially when I've been slowly progressing from 0-6 reps for nearly 3 months ( +1 rep per 2 sessions ). I'm going to experiment on this with my pull ups, I currently can't do 1 rep since I have no access to a pull up bar back then. Edit : I forgot to mention that during the deload week I did static stretches and still continued to train on my handstands. Handstanding has become less intense for me now to the point that I can do my routines for it daily.

[@MinusTheGym]

Sounds like you really needed that deload to push past your plateau! Congrats on the gains! 💪 😊

[@nicholascauton9648]

I’ve taken a week off before and I came to the realization that for me personally, that’s dangerous with consistency. And I’m afraid of getting lazy with a personalized training routine I legitimately enjoy. For me personally, I would reduce the volume. The exercises stay the same, the rest intervals stay the same, but the volume changes. Instead of doing 10 sets of 10 which is my usual for 6 whole weeks, I would do 5 sets of 5 for 1 week. Keep in mind this is just my way of doing it. I’m not saying everyone should do it like this. Unless some people actually want to. Edit: I also made the mistake of being “too consistent.” Meaning I’ve never taken a week off and the results of that were crappy sleep, unstable emotions, and a sore shoulder. After my mom and my wife basically demanded me to lay off of training for a little bit (little bit = a whole week) everything for me got better. My sleep, my shoulder, and most especially my performance.

[@ChuckstaGaming]

Excellent vid, very amusing 😂 🤣 and very informative 💪 😀 Thanks! 😁

[@themilkemissary7898]

I still dont know who the hell johny sins is. I just see it in ur comments all tge time

[@mathieul4303]

Let's just say you're pure

[@nicholas_thegreat5940]

Porn

[@kayEnt3rtainm3nt]

He looks a lot like your profile pic of Saitama

[@Dan-hd8ud]

@@nicholas_thegreat5940 damn don't ruin his innocence

[@r3d_stain]

So we're just going to ignore this weird single "Tr" letter in "Training" from 4:21?

[@andreaslepiane6346]

I’ve been training planche for 13 months now and im still not there yet even far away from it, the past 5-6 months i’ve made not so much progress i also don’t feel as explosive as i was first and exesices thar i could do 2 months ago, i can do it now but with realy bad form i think i need a break😁

[@HXElectricScooter]

really portable, nice!

[@Matheus-bo1th]

I've been training for 2y without a single deload 💀

[@MinusTheGym]

If you're still making progress, then it's totally fine. But if you're at a plateau in progress, try a 1-week deload. It's great :)

[@allcrazy7285]

Hey, bro, I have a *question* for you?💚✔ I am planning to buy a boxing bag and a *pull-up bar* to hang the bag and train. (doorframe) I am *thinking* to buy the *Hanging doorway bar* , do you think its the *right choice* ?? Cuz I know it can *fall fast from 1 side.* But then I saw *photos* of other peoples doing it. Do you think it can be a good choice or *hell no* go with the *telescoping doorway pullup bar?*

[@trevbarlow9719]

Proud to say I had now idea who Johnny Sins was, since I'm not a degenerate coomer.

[@sandodo7768]

Hey Ryan, thanks for the video, very informative. How do you periodize your program? Do you change training format throughout the year (ppl, then full body + mobility, something like that)?

[@ArvindBhave]

So after you are done with deload week, you go back to the initial schedule immediately or do you build up to it gradually?

[@philton5978]

Can you still do some rope skipping or sixpack exercises when u take a week of cause of arm injuries and stuff ?

[@Wargwarn]

If I have a week off I'm having months off.

[@doherpa]

I’ve always avoided a deload week, as I fear loosing my gains. Any thoughts?

[@jmcadoesvids359]

You will be fine...a week is not much eitherway, i can tell you by experience

[@Dan-hd8ud]

You wont lose anything because your muscle is being maintained till like 2 or 3 weeks

[@trevbarlow9719]

Did you not watch the video you're commenting on?

[@GuitarforHISGlory]

@@trevbarlow9719 🤣

[@rcr1767]

Hi man. I think i have a good core strength, i can do forearm plank and straight arm plank for 1 minute max. I pratice swimming so my chest is reasonable. But I think that my arms are weaker than the rest of my body. In particular, the triceps. I just can do in max 2 proper push ups. I'm 13 years old (almost 14), I'm very tall, I have 6'3 and I weight around 147 lbs. I'm beginning in calisthenics and I really wanna learn that cool stuff. I'm enjoying your channel very much and I which you could help me get my arms stronger. Cheers from Portugal 🇵🇹

[@Dan-hd8ud]

Gain weight, do slow reps to build muscle. Dont do fast reps

[@muradkhalifa6700]

Any update you are 16 or 17 now how was your fitness journey?

[@sam-qw8ym]

Im currently 9 months into calisthenics and i have never took a deload week. should i be taking one ASAP or wait until i’m into it for over a year?

[@MinusTheGym]

It depends on how often you’ve been training, how you feel (are you motivated? still looking forward to your training?) and if you’re still making progress. If you feel stuck, demotivated or tired/sore all the time, definitely take a week to deload.

[@orlando3596]

Taking a week off means to eat less because I need less calories. Tell this to my body...

[@13adrianareco]

I already do only 2 working sets should I do only 1?

[@Enesprays]

Hey, should I be in a caloric surplus during deload? Im currently bulking, not on a deload

[@kenzval9204]

During a deload, can I still run?

[@angelgfromcorkerii8797]

yes

[@nicholascauton9648]

Don’t see why not. Just don’t do high-intensity intervals and you’ll be fine.

[@paule.2687]

What about protein? Should I eat the same ammount of protein on the deload week?

[@MinusTheGym]

Paul E. yeah, aim for your usual protein requirements and eat until satiated (around maintenance)

[@thirjeetsingh1364]

First one

[@ankiiths3274]

minus the guy . . . plz try yoga . . . . from an educated guru. . . . thank me later. . . . *)