How To Deload

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[@yskim1763]

0:41 the Purpose of Deloading - 1 1:47 the Purpose of Deloading - 2 2:54 the Core Concept of Deloading 5:20 How often to deload? 7:02 Two sessions of confirmation 8:53 Deloading for hypertrophy - 1 (intermediate) 10:55 Deloading for hypertrophy - 2 (pro) 14:10 Deloading for hypertrophy - 3 15:01 Deloading for strength - 1 16:27 Deloading for strength - 2 17:43 Deloading for strength - EX 19:39 Closing Remarks

[@ravi7619]

can you help me with the link to the next video (week after deload) referred to here please? - can't find it on the channel. thanks

[@twowheeledfury]

@@ravi7619 found it, kzbin.info/www/bejne/kHXEhYWJqtatkKc

[@alexandrudinca3080]

@@ravi7619 kzbin.info/www/bejne/kHXEhYWJqtatkKc - How to Build Your Next Hypertrophy Plan

[@maximalstar1998]

Tell me doctor, I hit a PR on my Deadlift when my girlfriend broke up with me, would you recommend to include a break-up before every last week of my mesocycle to make sure I reach maximal neural efficency?

[@Raymal100]

No pain no gain my dude. *Only Joking

[@tucon3s270]

The most important thing is to confuse your muscles. The more confusion the better. What i recommend is to take hardcore preworkout boosters before each workout and then when your body adapts to it you gotta take it right before sleep. This will cause a massive confusion in your body because it thinks it will have to move weight now but you hit it with a rest phase. Try this on the end of your mesocycles on top of breakin up with your girlfriends

[@maximalstar1998]

@@tucon3s270 I'll keep it in mind, was also thinking it might be worth it to ask someone to punch me before my top sets to optimize the adrenaline production, as it might increase the benefits of the cortisol I will have already accumulated after not having slept and help me increase my performance by at least 1.7%

[@tucon3s270]

@@maximalstar1998 gotta try this one out, thanks bro! Never paid attention to increasing my cortiosol levels drastically for maximum musle gain

[@diegozenteni1613]

My gf just broke up with me and I'm about to deadlift. Wish me luck!

[@GoGoZebras]

Not gonna lie man, the humor comes out of nowhere sometimes and it gets me lol love your content as usual

[@nonachyourbusiness1164]

He's a funny and probably a nice guy who has decided to pursue sports sciences and later public education. That's what happens

[@gbin21]

I still remember him saying "Hey, give her what's coming". I laughed so hard 🤣 😂

[@LusidDreaming]

"You really killed that deload." Had me cracking up. It sounds like such a bro thing, like "Man I fucking tore that deload up bro. No one deloads as hard as me. I actually have to deload from my deload it's so intense."

[@seiyulyu4854]

I sometimes work out listening to Dr Mike’s lectures and I have literally been approaching the end of a set where I’m trying to push to 1 RIR or less and at that moment Dr Mike says some funny shit and my set just dies right then and there.

[@johnsheahan4164]

@@gbin21 m

[@Pinkie_JediJew]

Im 38 years old and I think it’s safe to say I’m never gonna grow up. I giggled every single time Dr Mike said: “drop your load”.

[@jeromegylling886]

Been working out for years without a deload because ive never heard of the concept before. And i was scratching my head over why ive been so tired and fatigued for so long. It all makes alot more sense now. More fitness people should tbh acknowledge and talk about deloading and accumulative fatigue.

[@Hakan-io1xs]

Yeah same. Ignorance is not bliss lol

[@user-en5vj6vr2u]

I used to deload even before i heard of the the concept 😂

[@adrianmach3608]

@@Hakan-io1xs Ignorance is a bliss. if you're ignorant you're blissful because you don't worry about what you should worry. Some things will still bite you in the ass even if you're ignorant of them, like in our situation ... though there is a lot of difference between being ignorant ... aka aware of something but just ignoring it and lacking information.

[@Joost1092]

Same here

[@InappropriateShorts]

I started out with 5x5 and it programs them into the app. Since I quit using it sometimes I just lift light because I’m simply too burned out to do anything else.

[@WolfgerSilberbaer]

"Squat you must".... This is the whey.

[@gsw2305]

*chants automatically*: This is the whey

[@Lukas-mu2tw]

Dom

[@kevinsj99]

Wheymen

[@abhisheksathe123]

@@kevinsj99 nice to see madara hits gym as well. Wheymen.

[@jessemurray1757]

deloading or lack thereof was the single biggest reason I would hit plateaus back in my prime. This topic was not discussed enough in the past and I'm thankful for KZbin and shared knowledge on here. At 41 I'm quickly becoming stronger and more aesthetic than in my 20's and 30's.

[@ankitbrother]

Mike's jokes are atleast 51% of the reason i watch him

[@ghfjfghjasdfasdf]

You are one of the best Coaches I’ve ever seen! Thanks for everything, Doctor Israetel.

[@bendelaughter]

I have always avoided deloads cause I assumed they would slow my progress. Thank you for both explaining why it is important, as well as how to do it properly!

[@tylerlittle5765]

Nobody is doing it better. This dude keeps giving solid advice and explaining it very clear in ways most professionals aren't. Very clear and informitive. Thanks Mike 👍

[@fernandoz2023]

That's so helpful, Mike. And the bonus flexing of your chest muscle without warning in the middle of your teaching (19:34) is just inspirational. Thank you.

[@user-en5vj6vr2u]

I see this comment and now im staring at his chest throughout the whole video

[@tofusauce]

Man, you are so articulate.

[@d2ds17]

Thanks for always providing such great content, Doc!💪🏼

[@hybridstrength5065]

This is the best deload breakdown I have seen so far. Thanks for the info!

[@michelebrunetti4608]

Love your content! So helpful!! Thanks for the knowledge you share 💪

[@paintingmonkey]

Consistently helpful, high-quality, directly relevant content that covers a range of levels and experience - thanks so much for these!

[@wesleytoups1161]

Impeccable timing!!!

[@sebastiansanchez4268]

Just when I finish my 6 week mesocycle Mike blesses us with this video, thank you so much for this information

[@UnseenSer]

I was just thinking about how I need to improve my deload and recovery process! Thank you Dr. Mike!

[@officialstoneytark]

This video was extremely informative and has been a massive help. thanks Mike!

[@christianwalshmontero9735]

Wow right on time and hopefully next video will come right on time when reload weeks comes! Thanks Dr

[@elsergecruz]

Currently listening to the RP audiobook and listening to these videos in between and this video right here just made a big part of it all come together thank you

[@sseacpovo]

I've been watching fitness/training videos for quite some time and this is the first channel I (finally) actually subscribe to. Really good, no bullshit stuff. Thanks for all the content. I must say some times I feel they drag on for just a little bit; but having the slides to skim through is a great saver; some times you want the whole info and can listen, some times you may just want the basics and can skim through and get the main point. One thing about deloading I don't hear too often (and don't think is in this video?): nutrition tweaks to go with it for that particular week. Cheers, keep it up.

[@CMEConquerVids]

Thanks for another free lesson! These videos are great! For me in the hypertrophy context I like just taking time off because I actually find I'm really bad at sticking to the lighter weights. Seven days is too much though I find 4-5 days of rest is perfect. Thanks again for the content.

[@bubblekeiki7395]

Can't thank you enough for the amazing content! Your videos spare me from so much headache. Thanks a lot Dr. Mike, you're the s**t!

[@MindBodyWhole]

Dr Mike. You’re knowledge and experience shines through the iffy content on YT.

[@ParvParashar]

Highly informative and insightful. Amazing work as always! Really loved the video as it’s very comprehensive and helpful. 🙏

[@DrVictorLopez]

The topic that I was waiting for, thanks 💪

[@bonzogonzo2754]

i swear mike knows where I am during training, about to take a deload then this beauty comes out

[@andresmillsgallego814]

Literally going into a deload next week, perfect timing! As always amazing content, love it.

[@vladimir.ezequiel]

it`s absurd how good the quality and clarity of this information actually are.

[@morgrym84]

This should have so many more views and likes:) Big fan of Dr Mike's work

[@PhildoBaggins]

I'm glad you put the flashcards on the left in future videos

[@vasilzhiliev6057]

Can't wait for the next video saying how to transition from meso to meso, keep it up Dr. Mike, I'm deeply infatuated with these videos

[@bishopm4401]

I just watched the fatigue indicator video then auto play rolled right into this one, perfect. After weed and nap videos you have videos for everything! Subscribed

[@rabigym24]

Dr Mike LUV this content very much, you r awesome , Hope to see more content in future , thank you 👍

[@lw7520]

You are the best Mike! Thank you. Your app is allowing me to make crazy changes to my body.

[@EricBohm]

Halfway through my first ever deload week. Already feeling way better.

[@flabio7074]

Nobody else is putting up this quality of information. Dr. Mike is the GOAT.

[@marcdaniels9079]

Love this. Along with Dylan Johnson for cycling my favourite coach for science based information and great humour. 👍 VERY easy ... yay. Just like biking....

[@steveruppel]

THANK YOU for sharing this information.

[@barbellgardener]

Great explanation! Thanks for your content.

[@alexeyefimik5710]

So lucky to get this video in my 1st day of deload :)

[@remi000simon]

This great points here you made mike .. thank you / for the great info

[@dearestkela]

I love these PP type videos. I feel like I’m in class. 🥸

[@derrydelamar7603]

Thanks! Amazing information guys!❤️

[@alexisgaborit]

Great content ! Very useful, thanks !

[@jordanmedwell]

This is gold, man 👍🏻

[@knng2008]

Thank you so much for this info. It's worth its weight in gold!

[@experiencinglifeisthepurpose]

Info does not have any weight. It exists on the mental plane without any weight.

[@finnsaunders2344]

this video was very helpful thank so much I am in need of this

[@haha-px5xp]

Your voice is butter to my ears

[@ColombianFighter018]

I started your 5 day leg specialization and on the first mesocycle - end of week 3 (day 5) I strained my lower abdomen doing deficit sumo deadlift. I decided to take a week off from heavy lifting but doing high reps/low weight/low volume until I recovered. However, I switched that particular exercise to continue the mesocycle and luckily it wasnt a serious abdominal issue as it was checked out by a specialist.

[@LarryShipeWorld]

Been waiting on this one!!

[@nicaguitar]

Just in time for my deload!

[@mike-yp1uk]

That's funny I listen to a video and then I start looking how to D load and this video just started on it own. Love it.

[@lukecarpenter9006]

The weights you mention being "nothing to write home about" are Herculean from my perspective lol. Earnestly though, I get school girl levels of giddiness anticipating weight training again. Thank you for being such a treasure of information, keep up the good work and c.

[@wag1bredrinwag1]

Man, solid information. Thorough to the T.👍

[@TexasRider41]

Dr Mike is Tops!

[@viralheadquarters5159]

"drop your load on the bar". Although it would be a great stress reliever, I don't think the gym would appreciate that 😂

[@RunkleDunkle]

Mike you are so funny man. Great video

[@mustafacebi7983]

The best doc in industry

[@imyourtrance5537]

thanks, so helpful

[@TreatSpin]

Definitely been training at too high RPE in my deloads. I drop volume by half but am still working to an RPE 8. No wonder I haven’t felt that refreshed after my deloads...

[@CicceroSanchez]

This is great information. I would love more charts and graphs because I could screenshot and always look back. Im very visual and when you use large numbers im nowhere in the ballpark of its hard to relate. Again great content

[@russianbeginner643]

No one:........ Dr. Mike: 9:37 “You also drop your LOAD in the Bar” Lmao

[@russianbeginner643]

“A Ton”.....

[@ghfjfghjasdfasdf]

19 dongs dropped their load into your comment.

[@AJPuk]

hahahahah

[@kingstyle1577]

Love it.. Nice content 👌🏻👍🏻

[@Kalumfoster]

Thank you

[@remi000simon]

Yes great vid. ,.yes deload week next week and I need to do this part better ,.

[@barsenovic]

Dr Mike video for make benefit to muscle

[@nilo7727]

Dr Mike man excellent video with excellent content as always can't wait for the next video!!!!👍👌👏💪😎💯 p.s. remember to drop your load!!😂😂😎

[@TheJoshBartlett]

Thanks, Dr. Mike! I’m a 800+ lb deadlifter and 450+ raw bencher who has never taken a proper Deload… Fatigue, stress, low appetite, and lack of sleep, finally caught up to me and I lost about 10% strength and 5% body weight! Needless to say, hi think it’s time for some Deloads

[@user-fe2cd8mo9u]

I’ve been lifting for a year and I’ve never deloaded. I’ve started feeling anxious and exhausted constantly throughout the day and my lifts are garbage and I haven’t been able to go up in weight on my compounds in a month or two. I decided to take a week off starting today and slowly get back into training the week after.

[@Moose92411]

Damn, this channel has been illuminating. I thought I was approaching the advanced stage once I squatted 315 and deadlifted 405. Realizing I’m really still a baby bird getting ready to leave the nest.

[@keegansullivan1571]

I miss the random D&D books in the background. Dr Mike's humor is an okay substitute though

[@Deciden0w.]

Solid information! Who the hell disliked this video? I wonder why

[@johns783]

I probably am doing it wrong, but I deload regularly, every 4th week. So i'm not horribly beat up, but I'm trying a high frequency program. My deloads are actually PR days. I go 3 days a week, instead of 6, and I only do the main compounds, where I pyramid to a PR and then call it a day. So volume is extremely low, but i keep a single high intensity rep per exercise to keep my strength on point. I may be wrong to even call this period a deload, but it's certainly a monthly 'reduction' in volume and overall stress.

[@MV-ch3mm]

Some great ideas to implement next deload. You said that deload should be done when fatigue accumulation is notable (2/3 workouts off); but what about the camp that states "you should deload NOT to need to deload?". Read that in Wendler's book, seemed like a good idea.

[@factsoveremotions6035]

Just took 2 months of lifting off, only did occasional very light lifts, mostly cardio. Just started hitting weights seriously again and feel great. Joints aren’t sore and haven’t lost much strength. DeLoading for the win!

[@experiencinglifeisthepurpose]

You did 2 months of deloading? Why so much time?

[@factsoveremotions6035]

@@experiencinglifeisthepurpose was just gassed really. I lift, remodel rentals, climb trees, split wood, etc for many years. So I think my body was just beat up from 41yrs of abuse. After 2 months I felt lively again hitting the weight rack.

[@experiencinglifeisthepurpose]

@@factsoveremotions6035 Sounds great. And it seems you have a very active life anyways. Wishing you a lot of new PRs in the upcoming weeks and months!

[@factsoveremotions6035]

@@experiencinglifeisthepurpose appreciate it my friend! Staying busy and challenging ourselves I believe is the key to physical and mental well being.

[@markhealey1849]

I always find during my deload weeks, if I take a near complete break, I can literally feel my muscles swell up. Whereas if I include anything more than light aerobic stuff, I still feel super flat.

[@areenmc7033]

Gonna listen to this in the bus to school

[@Taka12G]

Did my first deload this week, the hardest part was saying "F It" and wanting to up the intensity. But I know my joints and ligaments need a break for sure. I'm chomping at the bit to hit it hard next week.

[@JakubKowalski93]

I would love to hear Dr. Mike's opinon on Pivot Weeks/Blocks.

[@mtman2025]

Love those illustrative conversations with gym bro who's doing it wrong like at 6:05

[@sherwinjoshua2586]

Best video on loading!;❤️

[@KDawgSir]

Would be awesome if we could get these videos on a audio only format so I can listen when driving!

[@scottpoll6357]

I don’t think my gym would allow what you tell us to do at 9:35 😆 😂

[@dwaynecunningham2164]

Can't believe how many times the good Dr said "drop your load" workout doing shtick. Nice.

[@thewood456]

Great video Mike. My question....you mention to deload for 1 week. For an average person if I decide to take time off the gym completely can I cut that time to let’s say like 3 or 4 days instead of a full week and then back into it? I just want to train hard and deloading is hard for me. It’s almost easier to just take a few days off but I don’t want to take a whole week if I don’t need too. Thanks brother

[@kenkim4268]

Really solid advice on the training aspect. I just wish Dr. Mike also touched upon the nutrition side of things. Like, if I'm cutting and a deload week comes up, would it better to keep eating at a caloric deficit or raise my calories up to maintenance?

[@scorpio315]

Maintenance to increase your recovery

[@scottttym]

Forced leg deload... Hurt my lower back on some deadlifting Two weeks off... Hit legs... Feeling the DOMs now

[@keithianlocke]

I bumped up load on chest bench last week, sets were hard, and gained some size. Same weight this week sets felt much easier. BUT my elbows are sore and some mild discolouration under skin.... Guess I am gonna take a deload example 2.

[@marcussomadjaja1433]

Hey man, thanks for the free advice! Always look forward to your videos. Quick question, what if I failed to maintain strength in a workout halfway through the week? Should I just immediately deload for a half a week, or extend it to a week and a half deload, or should I just complete the week's workouts per usual and deload the week after? So for example if I had a upper lower split on Monday, Tuesday, Thursday, and Friday, and get a sub-maximal training session for two consecutive weeks starting Thursday (started having shitty workouts exactly two weeks ago) which option should I choose?

[@Karatekid1705]

If your training has consistently been going down for like 2 weeks I would say do a week. But if you catch it early 3 weeks in at the first session ( say in the first two sets) try a recovery session and see where you are

[@RobertWadlow292]

Great video, Mike. Something else I've wondered about is if we should deload EVERYTHING and not just the muscles that have built up a lot of central fatigue, damage or whatever. For example, if we notice our bench strength not increasing or actually regressing and we decide to take a deload, would it be appropriate to train legs hard during that deload if they haven't built up a lot of fatigue or damage? There seems to actually be some evidence that high volumes of say leg exercises for example could have some sort of cross talk effect in the body and lead to decreased strength output (central fatigue?) in other muscles (eg. triceps). I have noticed this personally after a lot of cardio (a long walk) for a day and then went to the gym afterwards and noticed a significant weakness that couldn't be explained by other factors. What are your thoughts on this?

[@joshuapower6540]

I think a deload would be wise. Since a high load exercise like a bench press or squat accumulates alot of fatigue on your nervous system. CNS fatigue is a killer regardless of which muscles are fatigued more than the other

[@badkermit180]

Hey dr Mike. As I was listening to this video. I started thinking about how much this might translate into work life? Like how many weeks of work stress can I take before I “deload”... probably very similar to bodybuilding, depending on the job/stress level. hmm interesting!

[@Drengen10]

Im usally cutting 1-2 sets (doing 3-5 sets normally, so 2-3 sets after) and taking 75% of the weight with the same amount of reps.

[@antdgar]

When my boyfriend breaks up with me it makes it easier to squat ;P 6:56

[@MiguelRaggi]

Yeah, me too. If I'm angry because of something at work or whatever, I usually do better in my workouts...

[@TheSharpy123456]

Love this!!!!! How do you come back from a deload? Do you go back to the heaviest weight?

[@BaconManBruh]

Ohhh that's a great question and not often told. You should gradually get to your working set and not go anger management mode like perhaps 60%-75% weigh of your original working set with same rep as usual on your normal day and the next week go anger management mode and try for a PR coz in a way you will nail it usually.

[@johnnywolfe1930]

I laughed way too hard at the Vegas joke

[@Mr123tallpaul]

"your boyfriend just broke up with you and you've still gotta go squat" 🤷‍♂️