How To Deload

[@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

[@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.

[@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.

[@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.

[@Exoticho3]

HAHAHAHAHAH this was so unfunny i actually feel bad for you. Please never comment again

[@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

[@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!

[@ghfjfghjasdfasdf]

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

[@tofusauce]

Man, you are so articulate.

[@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 👍

[@ankitbrother]

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

[@vladimir.ezequiel]

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

[@Straeycloud]

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

[@andresmillsgallego814]

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

[@flabio7074]

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

[@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

[@PinkieMoskovits]

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”.

[@hybridstrength5065]

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

[@lw7520]

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

[@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.

[@Edwinthomas007]

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

[@D.Driller]

You were the first one that I’d heard about deloading. I both love and hate you for it Dr. Mike. It’s so true, and that it works is undeniable.. but I still hate deload weeks. Going to the gym and doing such reduced work drives me mental.

[@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

[@haha-px5xp]

Your voice is butter to my ears

[@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.

[@sebastiansanchez4268]

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

[@jaysonmatthews3333]

🎯 Key Takeaways for quick navigation: 00:29 *Deloading is crucial for both hypertrophy and strength training to manage accumulated fatigue and maintain adaptations.* 03:06 *Deloading should be significantly easier than regular training to effectively reduce fatigue without compromising gains.* 05:25 *Deloading frequency depends on individual fatigue levels, typically when progress stalls or starts declining over two consecutive sessions.* 08:55 *Different deloading methods exist for hypertrophy and strength training, involving adjustments in volume, intensity, and load.* 14:47 *While taking a week off is an option for deloading, it might not be optimal for strength training due to potential degradation in technique.* 18:43 *Practicing techniques during deloading, especially with lighter weights, can improve technical groove for better performance in the next training cycle.* 19:43 *Deloading methods provided are examples; feel free to modify them to suit individual needs and preferences.* 20:12 *Deloading should result in reduced fatigue, feeling fresher, sharper, and more eager to train by the end of the deload week.* 20:52 *Leaving a deload session with a pump or hitting PRs indicates you're not deloading effectively, potentially leading to issues in the subsequent training cycle.* Made with HARPA AI

[@bonzogonzo2754]

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

[@MindBodyWhole]

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

[@PhildoBaggins]

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

[@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

[@ParvParashar]

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

[@paintingmonkey]

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

[@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.

[@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

[@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.

[@aroundandround]

6:55 No improvement two sessions in a row seems pretty strict a criterion. I didn’t think folks expected to keep gaining every session or other session beyond beginner periods.

[@morgrym84]

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

[@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.

[@EricBohm]

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

[@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.

[@Jordan-s4q]

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.

[@wesleytoups1161]

Impeccable timing!!!

[@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...

[@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....

[@ColFighter018]

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.

[@kyledan4555]

Crazy I never knew I needed to Deload. I’m starting on day 1 and I want to workout to failure so bad. But I’ve also been at a plateau for a couple of weeks, so I need to give this a try. Hopefully this will help with the plateauZ

[@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!

[@slyBR1]

I couldn’t stand this guy for sooooo long. Didn’t like anything about him especially his jokes….. Now he’s the only guy I listen to and I think he’s hilarious 😂 love it !

[@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.

[@alexeyefimik5710]

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

[@barsenovic]

Dr Mike video for make benefit to muscle

[@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.

[@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

[@nicaguitar]

Just in time for my deload!

[@DrVictorLopez]

The topic that I was waiting for, thanks 💪

[@keegansullivan1571]

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

[@d2ds17]

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

[@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...

[@Simon-d8n]

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

[@TexasRider41]

Dr Mike is Tops!

[@daedaluslv2032]

How should I train in vacation? What do you think? Possibly make a video? It's pretty much one vacation in a year for 3-4 weeks. Asking because in a vacation I'm mostly trying to do nothing stressful, recharge, become more lazy etc.

[@finnsaunders2344]

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

[@dearestkela]

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

[@derrydelamar7603]

Thanks! Amazing information guys!❤️

[@rabigym24]

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

[@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.

[@SiangTalk]

Thanks it makes sense to drop 50% for deloading week. The body just can't keep up with constant heavy loading as we age.

[@steveruppel]

THANK YOU for sharing this information.

[@scottpoll6357]

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

[@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

[@GG-kp1hb]

“It’s lonely at the top” HIT 👍 + “by the end of the deload you’ll be VIOLENT” AMEN 🙌🏾

[@satchmaus]

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.

[@Hello-iq5ux]

20:45 "did a deload, hit a PR" 😭🤣

[@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

[@8585cinco]

Gym trainer: What are you training today?! Me: 6:08 uhhh... just training you know?

[@Michel65676]

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

[@karlon7132]

9:34 I did this and got kicked out of the gym, thanks dr. mike

[@jordanmedwell]

This is gold, man 👍🏻

[@loganparmer995]

“Everyone here prob squatting 300 for 6x10” Haha yeah totally. Cries in 205 for 10

[@Simon-d8n]

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

[@barbellgardener]

Great explanation! Thanks for your content.

[@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

[@scottttym]

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

[@JakubKowalski93]

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

[@mattwilson7443]

This is amazingly helpful as are all RP videos. My only confusion on deloads are if you should reload muscles that don't seem to cause systemic fatigue. For instance I feel like bicep curls don't cause any sort of fatigue besides locally in the muscle itself

[@DarkoFitCoach]

Lol @ biceps or smaller muscles dont cause further buildup of systemic fatigue😂. Educate urself bruv

[@mattwilson7443]

@@DarkoFitCoach Thanks to you I'm now highly educated. Thank you Guru!

[@DarkoFitCoach]

@@mattwilson7443 good that i could enlighten you. U thought smaller muscles dont contibute fatigue so following that logic u train small muscles and never need a deload 😆

[@mattwilson7443]

You're basically Dr. Mike Junior@@DarkoFitCoach

[@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.

[@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.

[@Watcher4187]

Went on a deload for weight lifting but didn't modify my BJJ training at all. Now the deload is about to end and I'm dreading starting lifting back up.

[@mdd1963]

After resuming weight training four months ago after a long layoff at almost 59 years old, I've been hitting the gym on an upper/lower split, and, with cardio twice a week as well (alternating slow jogs and 9+ mph HIIT treadmill intervals), so, typically each upper or lower body workout is rarely repeated without at least 4 days off, and, now I am debating increasing that time to at least 5 and sometimes 6 days off, as my records indicated that since my last AMRAP attempt with a given weight on 25 June and achieving 7 reps on a bench press with a given weight, my new total on 13 Aug after a mixture of undulating rep ranges( 5--6, 8-10, 10-12, with some AMRAPs hitting 14 reps), some ~48 days later and 8-9 hard workouts (example ~3 sets of BP, 2 sets of inclines, 2 sets of flies, 2-3 sets of dips) later? 8 reps....pathetic...! Twenty years ago I'd have been gaining a rep or two on 2 out of 3 sets every workout. Clearly, such a lack of strength gains signals either overtraining or under-recovery issues... I will take 6 days off, and, have a 50-60% weight at 1/2 total number of sets, then resume workouts with only 5-6 total sets for chest, same exercises.

[@mdd1963]

Late update, but, took 7 days off, did a 2/3 weight at half number of sets, took 6 more days off, and smashed previous stall point by 3 extra reps!

[@jasonsvedin2259]

How do you set your rest times during a deload week? During working weeks I use the checklist that you recommend (extremely helpful by the way), but it doesn't look like it would work for the lighter weight/RIR & volume of a deload. My initial idea is to set a timer for the average rest time of my working weeks, other ideas/methods that have worked?

[@samwinchester6290]

17:31 deloading for strength option two -if we are doing 3 sets 5 reps at 200 lbs what we gonna do, we can't do 1,5 sets 5 reps at 100 lbs, i mean 1 set may too less and 2 set may to much, i dont know what to do?

[@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.

[@skanakia]

If you are older, e.g. in your 40s, would you change the frequency of deloads, number of deload sessions, deload volume, deload weight, or other variables?

[@brettjackman3696]

Im 47,245lbs and hovering around 15-16pcent bf,im 6,3 though so although I look great its not in anyway mindblowing...I,ll just tell you what I do and have to do..... I do not de-load whatsoever,infact I think it is pointless,I directly train body parts twice a week except legs which I hit hard only once.I split the week into heavy'8-12 reps per bodypart then 20-25 rep days lighter weight same body part.Every 6th week I take an entire 7 days off and do NOTHING.......I just share this with you because I doubht youll get a direct response from the content creator.....IF I can be bothered I drop all carbs during my week of no lifting and I lose about 5lbs atleast of water weight and some fat....Far from an acredited expert but my regimen is fairly common and well suited to our age bracket....

[@Magic_beans_]

I’m 44 and the only real change is that if I’m feeling the fatigue in my joints I’d take the more joint-protective version (#2 in either case). Deload frequency is autoregulated anyway, so if you’re paying attention to the signs of fatigue you’ll find what works for you. (My bet is you’ll wind up deloading more often than a similarly experienced but younger lifter, if only because you’re not so hard-headed.)

[@proild]

What to do in case dropping reps gets you out of the recommended hypertrophy range? It is recommended to do at least 5, preferably closer to 10 reps per set for hypertrophy. If you're already doing, say, 6 reps, cutting that in half gets you just 3 reps per set. Isn't that too little, and perhaps warrants choosing a bit less weight with a bit higher reps? Or since we're maintaining rather than accumulating, typical hypertrophy guidelines are thrown out the window, and therefore low number of reps are fine?

[@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.

[@alexisgaborit]

Great content ! Very useful, thanks !

[@wag1bredrinwag1]

Man, solid information. Thorough to the T.👍

[@mtman2025]

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