Why YOU Should Be DELOADING (And How to Do It)

[@PictureFit]

Thank you everyone for supporting me on Patreon! In return, expect me to start posting more and more polls to select future video topics and Q&As for the livestream (plus all the other tier rewards)! It means a lot to me you guys and I’ll make sure I treat you guys generously, too! Oh, and my math sucks. See if you can catch my slip-up in the vid!

[@AminShahGilani]

PictureFit I'm first! please do a video on working out in the morning vs evening!

[@jensan7900]

PictureFit 40-60% of 225 is 90 to 135lbs! Great video tho

[@kanashimiotokonoko978]

PictureFit Please make a video on steroids!!

[@shahjmir]

can you do a video on overtraining? I love your content wish there were more videos :P

[@saminsaqlain9099]

Make a video on How to lose man boobs

[@MrOwenjames24]

brain: deloads are good ego: gotta lift that heavy ass weight if you wanna grow

[@taransunner9917]

the dilemma is real

[@PictureFit]

Bro life.

[@stevenwatson1547]

Dude Seriously!!

[@taransunner9917]

james owen fitness... love the channel man, keep it up

[@jnrmnr]

exactly what I face currently 😂😂😂

[@bigtex68]

I've been deloading for last two years, and it works!

[@PictureFit]

Only 3 more years to go!

[@skitoles]

Lmao!

[@akshaytati]

Lmao

[@Goblinmode420]

Lmao

[@r.s.334]

You're a beast..... A BEAST!!!

[@johnoakley4537]

Hi Picturefit. I just wanna say I really appreciate the fact that you don't use click bait titles. You could have very easily called this "OMG MAXIMISE GAINS BY DOING NOTHING". Keep it up mate

[@PictureFit]

Thanks! Not a big fan of those myself.

[@owNagesk1ll]

PictureFit Yes exactly, thank you for that so much. The number of clickbait videos on yt right now is insane and thenk you for being unique !!!!

[@mistermeatcake1785]

PictureFit thank you dude

[@AbudBakri]

Listen to what he's saying guys. I deloaded after two cycles and my squat shot up 70lbs when I test my PR. Many people are too stubborn to lower the weight and be humble for a week! #egolifting

[@PictureFit]

Nice.

[@Mversluis93]

Dr.StickFigure Wrong. You properly deload, not by decreasing training intensity, but by decreasing total training volume. So keep lifting heavy but just lower the number of sets. Ps. If your squat shoots up 70lbs in just 2 cycles you must be a beginner, and the beginner rules don’t apply to more advanced lifters.

[@azsegrxdhtfgvijnkomlewrhtg9508]

+Dr.StickFigure It could've went up 140 pounds if you didn't take that week off and just pushed as hard as you could through it. You just miss progress by taking a week off. There's nothing your body will be able to do in a week that it can't do in a day recovery wise unless you're dealing with an injury.

[@Typidica]

How long are your cycles?

[@Typidica]

@@azsegrxdhtfgvijnkomlewrhtg9508 lol just stop it

[@jerbear286]

haha did anyone else notice the calendar said "gainuary" at 2:46

[@bluecranberry9748]

@@SuperAussie999 wooosh! It's a joke

[@TechnoPig10]

@@bluecranberry9748 well yea he understood the joke lol

[@KurNorock]

Every 8 weeks I take a week off from the gym. Every time, when I go back to the gym after the week off, I am significantly stronger. I figured this out back in high school (way back in the late 90s) weight training class when I was making VERY slow progress, then when I came back from spring break, I was suddenly lifting 10%-20% more in every lift. I know I probably should do at least some light lifting during my deload week, but I have a hard time not pushing myself in the gym.

[@scorpionz44]

back in high school i worked out about a month and took 2 weeks off, i kept coming back with huge results thinking i was a superhuman, deloading is defintely a great way to recover

[@fredrikvonmatern3657]

This video was just what I needed. I've been working way to hard and started to see my strength decrease. I think my problem was trying to max out on intensity and frequency, but unintentionally also doing a lot of volyme. (I blame the encouragement of my workout buddy). Starting next week I'll try a deload week before changing my program from a Push, pull, legs to 5x5 strength which decreases volyme and adds more rest days. Thank you for this video!

[@FinlandjinM]

Same thing here

[@kanashimiotokonoko978]

Fredrik von Matern same dude, I had a terrible 2 week plateau and my lifts have stalled, time to deload

[@ibrahimismail8670]

Man thats one ugly hijabi.

[@fredrikvonmatern3657]

Ibrahim Ismail Haha, orange isn't you'll color?

[@ibrahimismail8670]

jk :D

[@TommyDT]

I’ve been deloaded for years and see more gains on my belly

[@Briansgate]

Good info. I like deloading every 2-3 months, depending on how I feel. As I got older, I realized it really did help, especially in preventing injury more than anything else. Thanks for your hard work, picture drawing guy!

[@PictureFit]

Thanks and will do!

[@DangerZone_GetRektDontCry]

@@PictureFit will do what? Lmaooooo

[@vlad_o_sh]

Picture drawing guy 🥲

[@anabolicjesus6717]

GO HARD OR GO HOME 8HOUR FULL BODY WORKOUT EVERY MORNING WHATEVER IT TAKES!, right babe?

[@PictureFit]

Confusion overload! RIGHT BABE?

[@masonsmith5478]

Jesus Senpai 8 hours of sleep close enough. fuck yheah!

[@JohnSmith-cw1lf]

Jesus Senpai yup. god i miss her :,(

[@muhaiminzulkarnain5628]

"Woohoo" -Sara Piana

[@Свободадляроссии]

YEAH GODDAMMIT MOSSERFUKKA

[@phantomhawk01]

I just found this channel, and I must say one of very few on you tube with real and factual knowledge. THANK YOU

[@jamesmacd2013]

how do you always do videos i was LITERALLY about to search for !!

[@PictureFit]

Mind-Subscriber Connection.

[@itsvolts1434]

Thank for this. I’ve been training for 4 years doing powerlifting and I have never ever taking weeks off. I’ve have done technically weights reduced but never completely taking a week off. My powerlifting coach told me to take 1 week completely off and just do light walking and eat around 2k calories. Not gonna lie kinda gave me that I’m going to lose my strength/gains feel. Thank you for the Info!

[@beastgangster7]

Best fitness page out there, why does this man not have atleast 10 mil subscribers?

[@justinborja5435]

Deloading was invented by people who want to steal your gains

[@pavelberov2593]

True

[@pratikpokhrel5579]

you are a human not a machine recovery is essential

[@kantalot3797]

@@pratikpokhrel5579 i think most of us are well aware of that at this point

[@clipsotrips6657]

*checks every corner of the room in case Jeff Cavaliere from **athlean-x.com** pops up*

[@AntonioDal.]

This video is gonna be abused so many times by lazy people

[@joshjohnston7388]

Lazy people will find any excuse to be lazy. It's the only thing they are motivated to do.

[@rc_youtubeaccount1331]

ah! tight in my chest!

[@Patt4455]

Pepe I’m watching this video to try and convince myself to not workout cause I’m sick, have a back injury and I’m currently on a plateau.

[@JackgarPrime]

I have the opposite problem. I need videos like this to convince me I need to give my body more recovery time, otherwise I'm gonna try and max out every week for months on end, and hurt myself. Like I have before.

[@JackgarPrime]

@Lord Takyon yeah it's a tough mental hurdle, but once you accept that it's important, you're glad you did it.

[@josipr.1719]

Your videos are great man.".it depends" means so much 'cause it's important to know the facts. Keep up the good work!

[@Pierluigi996]

I think you should add Kg too other then Lb.

[@PictureFit]

Ah, yea, I missed that! Sorry, I'll try next time.

[@Rikujj0]

For your deload week just take 50%-60% of your normal working weight. and do the same sets and reps. for example 100kg 3 sets of 12. you'll do 50-60kg 10 sets of 12.

[@kukifitte7357]

@@PictureFit I just love that response. Usually a lot of channels will answer to that by saying that this was made.for americans only and that foreigners should gtfo. Thanks for watching out for gym bros across the world 💪💪

[@HalfAryanHunterGatherer]

Rikujj0 i see you are trying to confuse our europeans bros , not cool mate👎

[@Pckledaddy]

As somebody who just recently lost 60 pounds and is looking to now gain muscle mass these videos are absolutely fantastic. Keep it up man!

[@sjkdec18]

the tough part is distinguishing when you need to deload vs you just being lazy. point taken, though. thanks for the vid!

[@PictureFit]

Yep, that's why I recommend people to simply program in a deload week instead of playing the guessing game. Best of luck!

[@truemcclellan8946]

If you are a new lifter this is some of the best and most rare advice you'll get, I used to blame all of my injuries on poor technique, so I optimized and near perfected all my techniques for my lifts, but I was still feeling the effects of injury despite this good form, I was neglecting a deload. I worked hard 4 hours a day every day between wrestling and lifting and it was taking an obvious toll. remember to recover.

[@Pokevolver]

Another way of defining deloading is called "active recovery". Doing really light workouts workouts where you're still using the muscles, but not taxing them to the point of damage will increase blood flow into your muscles. This helps gets them the nutrients they need to recover while also filtering out damaged cells. It makes a huge difference. My muscles always feels less sluggish after a short break with some active recovery days vs. just taking the whole time off. It feels like the muscles are better primed to attack that first full workout again.

[@deeptewari]

Should you like or dislike this video? Well.. It depends..

[@PictureFit]

no, no, no, no! That's the only thing that doesn't depend...

[@septicbile2901]

PictureFit you tickle me sir.

[@oscardavila8653]

PictureFit, agreed. That thing doesn't depend... Disliked.

[@oliverpogi920]

i added a deloading day on my deadlift. 1 day PR day and 1 day deload day. i was able increase my lift and overcome my plateau. thanks a lot.

[@katiefitzpatrick11]

Can you do a video on the signs of overtraining?

[@muhrtn600]

Over training doesn't exist

[@bogdanpashchynskyi3458]

@@muhrtn600 it does! If you feel pain in joints, and muscle soreness doesn't go away for like a week its overtraining and u cant recover.

[@muhrtn600]

@@bogdanpashchynskyi3458 wow man i completely forgot this comment, i changes my mind within a year, and i would like to apologize for this stupid comment i left, it's absolutely real, and actually i didn't recover from it since a month now... It's more like a cns fatigue, (can u suggest anything btw ? ) please guys train wisely ..

[@scycosnake3964]

@@muhrtn600 Caloric surplus with proper protein helps speed recovery. Also message the muscle after working it, i take the end of a pole stick and roll it a bit

[@muhrtn600]

@@scycosnake3964 actually you're right i'm 100 percent but bro.. It's ur mental.. U need a strong one...

[@slick.adventures]

this video brought up an interesting question for me and maybe you can do a video on it. what is overtraining fatigue and what are some of the signs to watch out for?

[@EricJohnsonresign]

Great vid and was exactly what I needed. I'm in my 40's and have been going hard for months. My sleep has been compromised a bit and I have seen stagnation with my weight not moving.

[@Alex.Hubball]

great video as always!

[@hindbremond157]

i just discovered your channel and i am learning so much about fitness and health thank you so much can you please do a video about what you should eat before and after working out !! .

[@PictureFit]

I'll see what I can do!

[@sunaadgurajada3499]

"I'd rather over-train than under-gain." - Dom Mazzetti

[@MrSpicyAlCi]

Great chan really guys. I'm doing some kind of crossfit as I am a farmer and need fitness,strength, endurance. With all your videos I learn a lot! Cheers

[@harryv6752]

Okay. You got me. Love the drawings and the short, concise, and highly informative vid. Subscribed. 🤘

[@Reyese98]

thanks for this very explained video and the great information that you offer us . i have became a huge fan of this channel because it shares the information so clearly that even someone without any kind of training experience can understand it

[@ItZFlipz]

These videos are like ASAP science but built for the bro's and that's the reason I love it thank you for this content

[@tonyinc9002]

Hey PictureFit. How much would you agree with the statement, "Train hard enough to the point you need to deload (or a "rest day")? Barring injury, of course.

[@PictureFit]

Definitely agree with it minus "to the point you need to deload." I think deload should be implemented before you need to actually do it.

[@abdulrahmanalzuhbi3484]

you're the best fitness under science channel ever ... I really really like you... thanks for each video you make to benefit us,,

[@dudoklasovity2093]

the information and animation is awesome!👍 thank you!

[@twofiddyquad]

It's not very often I read through comments on KZbin. I read all these and you, picturefit; have made me laugh several times. I think we could be good friends lol

[@Mr.Ciobanu]

This channel is mind blowing !

[@alirezaalavi1504]

I truly love this channel

[@hoangyitoroi7725]

your video quality skyrocketed on another level. keep it up :)

[@PictureFit]

Thanks!

[@kevinblank1481]

0:46 *overreaching lifters barely ever end up in overtraining, a condition that needs medical attention. it mostly happens to endurance athletes due to their insane workloads

[@threethrushes]

I've done two planned deloads this year. Each time during the deload week, I was sick - either with a cold, or with some weird hacking cough. I'm 40 with just over a year of proper training.

[@airpu4490]

In swimming, we call this tapering. We do it for swim meets. We slowly decrease the amount and intensity of our training to decrease fatigue, and we “use” it on the meet, and the fatigue is considered reset.

[@farhadhabibullah548]

You are doing a great job mate! Very informative and the animation is kinda cute, love this channel even though most of the time it ends up with "it depends". Thanks for the awesome work u have been doing. Greeting from Saudi Arabia.

[@joeyaxle8191]

Hey, I find your videos very informative and properly sourced. Which is hard to come by these days, good job! I was wondering if you could make a video on the proper way to increase your muscular endurance ( like sets, reps, rest etc). Thanks!

[@PictureFit]

Progressive overload will apply to muscle endurance as well. If you're shooting for a certain amount of reps, best practice is to progressively build up to it.

[@HogShark]

I'm over trained NOW. Depression out of nowhere. I ignored my current training plan's "Deload Week". Horrible Idea.

[@someguy6924]

Not to mention reducing loads for each set and focusing on your muscles "time under tension" by doing 3 or 4:1 tempo by slowing every eccentric rep... I've noticed much better gains, in overall less time commitment, with this protocol

[@sixteenttwonine9675]

Michael Wilder wdym?

[@demosmylonas678]

I remember when you only had 3000 subs and i was alwaying wondering when this channel will grow.... Well here you are with over 350000 subs! Great job!

[@PictureFit]

Thanks bud!

[@starfail7804]

I have been lifting for 3 months without any gaps in my program and now I got sick and cannot go to the gym for a week. Apparently instead of being sad I can be happy because this works as a great deloading :D

[@adityabhan5299]

Thank you so much for these informative videos!

[@chelseafc8126]

My de-loading period is when I'm sick, I lost at least 50% of my progress in just 3 days, but recover it all again in the second week after training again.

[@Clachovan]

what about calisthenics like handstands, muscle-ups and so?

[@goonerinSP]

Clacho van I think there's no need for deloads when doing calisthenics as it's mostly needed for spinal loading programs, movements such as squats and deadlifts heavily tax the central nervous system and so sufficient recovery is needed to adapt to the stress. Press ups and pull ups do not stress the cns nowhere near as much as heavy barbell movements do.

[@DannyHDpsn]

not entirely true. pull-ups , weighted pull-ups , levers , handstands and planches put a lot of stress on both muscles and joints. It is advisable to listen to your body e.x. if you try pull-ups every day without resting in between days, you can't do many. Same goes with deload, as you need at least a week every month or so (depending on your program) so you can come back stronger by giving yourself enough time to rest. It is beneficial as you will be able to perform exercises like muscle-ups without breaking a sweat while being able to surpass strength plateaus as opposed to not deloading.

[@obits3]

Clacho van Reduce everything down a progression or two. For example, pull-ups become inverted rows for a week and push-ups become knee push-ups.

[@goonerinSP]

DannyHDpsn cool. I stand corrected.

[@84ND3R5N4TCH]

gooner inSP Deloads aren't TOO important for basic calisthenics movements, so in that respect you are correct. Advanced calisthenics like levering, it is REQUIRED, never mind recommended. So you aren't wrong; it greatly depends on the practitioner's experience.

[@reachprotocol4367]

awesome video man! I was actually just wondering about a deload phase.

[@PictureFit]

Thanks!

[@subject0261]

Wow I didn't know this 🤔 Thank you Picturefit dude 😁👍🏽

[@PictureFit]

You're welcome bud!

[@roivosemraiva]

good sensible and easily to understand..please,do a segment on muscle loss for endurance athletes, and how to diminish muscle loss.. Thanks

[@PictureFit]

I'll see what I can do!

[@nathanh328]

could you make a video on refeeds? currently cutting and not sure about some stuff (is it a meal? or day? how many cals should I add? how often during cutting?) love you channel's content!

[@PictureFit]

Check out my carb cycling video if you haven't. Similar concept to re-feed but in a daily fashion. I'll try to touch on re-feeds in the future!

[@nathanh328]

Ill check it out, thanks!

[@pauliusjarasunas1757]

Video suggestion - make a video which food we should avoid while working out for muscle mass?

[@Greg_Chock]

Love the month of Gainuary. Much better than the month of Augh!

[@GhosWarriorDK]

i do brosplit 6 days a week with push, pull and legs each two times, trying to push for strengh, with 3-6 sets of however many reps i can take. Ive been doing this for almost 3 years, and id like to believe i needed to deload, but i feel great and apart from some off days where im more tired, i keep getting stronger, and havent got weaker, so EVEN with this, it still depends on who you are right?

[@BioBrah]

If you feel good and your performance in the gym is good, then maybe you don't need a deload. You could try it for a week though, just to experiment. Who knows...maybe you are in a fatigued state and have more strength in you than you realize, and a deload would allow you to see that

[@Borderbeach]

If you always feel good then you're definitely not maximing your hypertrophy or strength. Sometimes you have to go into an overreaching phase to maxime the results and take a week off to deload after the overreaching phase.

[@duskyracer8800]

lol

[@GhosWarriorDK]

aint sure what that AMRAP is :/ and i agree it is rediculous. To keep it simple i just lift as i heavy i can. To a point where i can get about 5-6 reps tops with the form in place. and strength.. well honestly the goal is myofibrillar hypertrophy and not strength

[@BioBrah]

Don't listen to that comment, man. You are not doing anything wrong. Strength can be improved at any rep-range. Sticking to low rep-ranges it's just one way to do it. Whether your goals are strength or hypertrophy, as long as you are adding reps, weight, or sets while keeping decent form, you are on the right track.

[@zachbaugher421]

You're right though- this go's for any program too : its considered good knowledge that it's a neccesity for higher volume runners that get in 35 plus miles a week to get in a rest week in between seasons

[@sean626262]

Been training hard for the past 4 and a half months. Deloading this week because my arms start aching now when I bench heavy. Hopefully this helps.

[@JayHrabosky1]

I’ve been stuck on the same bench weight for a long time and it recently started going down. I always feel sore and tired in the gym. This is why I’m here lol.

[@Pikachuwhichissurprised]

Deloading most likely isn't your problem. I'd look at your programming first.

[@zaraphillips7878]

how do you know when you hit a plateau or overtraining?

[@DavidTPerkins22]

Zara Phillips lifts aren't progressing/are regressing, injury, lots of ligament and joint pain, insomnia, lethargy, flu like symptoms

[@velardechelo]

If you´re losing booty and look like Madonna... Then you´re overtraining, if your booty is getting bigger and you feel like baywatch girl, you are gaining.

[@Dr_Bille]

Lifts regressing is the clearst sign. Especially if it's most or all. Then you absolutely NEED a deload

[@kagayakiraion5307]

Hey it's been three years, ya felt what overtraining feels like by now? Or maybe you were just asking the question in the name of curiosity...

[@Anonymous-bh7gl]

This channel is amazing

[@mghaderyan]

the "more advanced" guy in the video skipped leg day :-P

[@PictureFit]

Wow, I never thought someone would catch that! Nice!

[@mghaderyan]

:)

[@bordax6442]

what do you mean?

[@andreask.2549]

Thanks for making the video!

[@FattPiMP07]

Incredible. This explains a lot! thanks 👍👍

[@Sujiceel]

How does deload work when it comes to calisthenics? It's quite tricky for me since I gradually lost my strength gains in the past few days, and I can't just shed weight off my body as I would do on free weights. I've lost my ability to train skills for multiple sets, from assisted tuck planche via resistance band regressed and I'm stuck with frog stands. And I don't know where to go from here, I always try to make sure I rest after every training day like I normally would do in any program. I'm quite lost and frustrated, but I'll try to deload and change up the program I'm using.

[@joym.b6752]

you are awesome!

[@PictureFit]

Thanks!

[@mitchellfit3437]

Dammn been training for 3 years now and never did a deload. ( on purpose). Only when goinf on holiday and getting sick i stopped training. Gues its time for me to set a date for my deloading weeks. Thanks man!!

[@skaterfugater]

train in 8 to 10 week cycles and then do a full week of break alltogether from gym. its called strategic deconditioning and yes it works like a charm.

[@papaspaulding]

Ive always found in the past the quickest and most effective way to deload is to take a full week minimum off from training. when deloading by going lighter or less volume etc it takes longer to deload and you're still suffering from the symptoms of overtraining (lack of sleep, dietry issues, strength lose) for longer which means you are losing more gains through not wanting to take time off

[@keebaman]

I love my pre-workout supplement. The focus I get makes me want to exercise everyday.

[@AminShahGilani]

First! since I'm first, please do a video on working out morning versus night please!

[@andreashober6508]

Amin Shah Gilani do it how you prefer but if you worked out last night you shouldn't workout this morning because you need to recover

[@AminShahGilani]

calimoveFTW​, that's understandable but what I meant is that is it more beneficial to workout out right after you wake up vs after your day has ended? I'm some videos before I've seen quotes saying working out in the morning is better since you're fresher and have more energy. That's why I switched to morning workouts for myself. Plus the fact that working out is a better waker upper than anything else.

[@mateospeciel8475]

omar isuf has a great video on that but basically he says that testosterone levels are higher 5 to 8 hours after you wake up so the evening would be when you have the highest test levels, although he also says that preference and disponibility are other important factors

[@andreashober6508]

Mateo Speciel yeah and I said do what you prefer and when he says it wakes him up an he has more energy that's also a pro for working out in the morning!!!

[@woodyfive0]

Amin Shah Gilani easy, depends on YOU, I am a morning person so mornings work for me great. If you drag your ass in the morning and have more energy at night, working out at night is probably for you

[@imakesushinotsushit]

Thankyou PictureFit PictureFit

[@jokuvaan9250]

Right on time! I have deload week next week 👊💪

[@PictureFit]

Nice!

[@shawnnosaurus]

A great one would be on overtraining! Even after 3 years of solid lifting, I never really know if I'm overdoing it and wasting my time.

[@mislavsprajc669]

I have a tendency to accumulate fatigue in my spinal erectors. After 7-8 weeks of consistent progress my deadlifts tend to stall or even regress and my squats start feeling kinda shaky. This is when i deload, and for me deloading means not doing jack shit for a week. The week after is when i break PRs regularily.

[@useless1]

Damn i think i need a deload, went to gym consistantly for the last 3 months and barely gave my body enough rest. Now feeling weak and my lifts start to plateau or even go down.

[@mattwright6622]

I got sick and had a week away from the gym.after that week I had my strength.this could be the reason

[@salamakissalaman5938]

Everybody should find what work best for u listen to ur body i do rest weeks when i go reallu hard and work good for me there are lot of things to consider just listen to ur body

[@ChienChunCheng]

great video as usual

[@Paulo34343]

I started feing ache around shoulder, elbow, wrist and knee area. Even my neck muscles got streched out. Definitely a deload time.

[@screenname8833]

Could make a video on joint recovery ?

[@DeepInYourLady]

A week seems long tbh, it would first of all be hard not going to that place for a week and the other scary part is not being able to go there after a week

[@JaySee5]

Good job using the correct term of hypothesis instead of theory like your last video.

[@PictureFit]

I try to listen as much as possible ;)

[@happyfish1212]

thanks thanks thanks,, waiting this video for so long.

[@PictureFit]

You're welcome!

[@DonneyLiu]

Thank you very much for you tips!

[@ishak3108]

Amazing Video!👊

[@Sarpa.]

One Saturday I was so tired I didn't get up until around 6 pm and I didn't feel like doing anything, I am pretty sure that was because of overtraining

[@PictureFit]

Possibly bro!

[@workindad]

I had a shitty week a few months ago. I trained a couple of days but I was so stuffed and emotional I ended just taking 5-6 days off. It’s possible I had overstrained and maybe needed a Deload week. I’ll never know for sure but when I look back throughout the year ( except during sickness a few times) I never stopped training.

[@HungryG]

Could you do a video on overtraining? Resistance and HIIT; Is the a difference between the resulting overtraining?

[@handsofcreation3]

keep up the good work !

[@edwardcullen3251]

Excellent video.

[@PictureFit]

Thanks!

[@thetruth2258]

I needed this

[@teevlookorange8452]

Love your videos .

[@hispanic33141]

How should deloading affect your diet? If you're bulking should you go on maintenance/deficit for the week you are deloading? Or should keep your surplus constant?

[@PictureFit]

You can still eat a smaller surplus, especially for the first few days of deloading. You don't have to change your diet by much, maybe just dial down the surplus by a few percentages.