Why YOU Should Be DELOADING (And How to Do It)
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- čas přidán 5. 04. 2017
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Deloading is one of the most often ignored strategies in weight training. But if you ask any professional athlete, you will find out exactly why it's so important and why you should be deloading, too. Check this video out to learn about deloading and how to do it!
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Sources:
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Picturefit on CZcams! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
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!
PictureFit I'm first! please do a video on working out in the morning vs evening!
PictureFit 40-60% of 225 is 90 to 135lbs! Great video tho
PictureFit Please make a video on steroids!!
can you do a video on overtraining? I love your content wish there were more videos :P
Make a video on How to lose man boobs
brain: deloads are good
ego: gotta lift that heavy ass weight if you wanna grow
the dilemma is real
Bro life.
Dude Seriously!!
james owen fitness... love the channel man, keep it up
exactly what I face currently 😂😂😂
I've been deloading for last two years, and it works!
Only 3 more years to go!
Lmao!
Lmao
Lmao
You're a beast..... A BEAST!!!
haha did anyone else notice the calendar said "gainuary" at 2:46
@@SuperAussie999 wooosh! It's a joke
@@bluecranberry9748 well yea he understood the joke lol
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.
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
Thanks! Not a big fan of those myself.
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 !!!!
PictureFit thank you dude
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
Nice.
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.
+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.
How long are your cycles?
@@azsegrxdhtfgvijnkomlewrhtg9508 lol just stop it
GO HARD OR GO HOME 8HOUR FULL BODY WORKOUT EVERY MORNING WHATEVER IT TAKES!, right babe?
Confusion overload! RIGHT BABE?
Jesus Senpai 8 hours of sleep close enough. fuck yheah!
Jesus Senpai yup.
god i miss her :,(
"Woohoo" -Sara Piana
YEAH GODDAMMIT MOSSERFUKKA
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
I’ve been deloaded for years and see more gains on my belly
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!
Same thing here
Fredrik von Matern same dude, I had a terrible 2 week plateau and my lifts have stalled, time to deload
Man thats one ugly hijabi.
Ibrahim Ismail Haha, orange isn't you'll color?
jk :D
I just found this channel, and I must say one of very few on you tube with real and factual knowledge. THANK YOU
Your videos are great man.".it depends" means so much 'cause it's important to know the facts. Keep up the good work!
Should you like or dislike this video? Well.. It depends..
no, no, no, no! That's the only thing that doesn't depend...
PictureFit you tickle me sir.
PictureFit, agreed. That thing doesn't depend...
Disliked.
great video as always!
I truly love this channel
Thank you so much for these informative videos!
Deloading was invented by people who want to steal your gains
True
you are a human not a machine recovery is essential
@@pratikpokhrel5579 i think most of us are well aware of that at this point
*checks every corner of the room in case Jeff Cavaliere from **athlean-x.com** pops up*
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
the information and animation is awesome!👍 thank you!
This channel is mind blowing !
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.
Incredible. This explains a lot! thanks 👍👍
Best fitness page out there, why does this man not have atleast 10 mil subscribers?
how do you always do videos i was LITERALLY about to search for !!
Mind-Subscriber Connection.
Thanks for making the video!
This channel is amazing
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
I think you should add Kg too other then Lb.
Ah, yea, I missed that! Sorry, I'll try next time.
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.
@@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 💪💪
Rikujj0 i see you are trying to confuse our europeans bros , not cool mate👎
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!
Thanks and will do!
@@PictureFit will do what? Lmaooooo
Picture drawing guy 🥲
Okay. You got me. Love the drawings and the short, concise, and highly informative vid.
Subscribed. 🤘
great video as usual
Amazing Video!👊
keep up the good work !
I needed this
you're the best fitness under science channel ever ... I really really like you... thanks for each video you make to benefit us,,
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
Thankyou PictureFit PictureFit
Thank you very much for you tips!
awesome video!
Excellent video.
Thanks!
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.
awesome video man! I was actually just wondering about a deload phase.
Thanks!
Love your videos .
your video quality skyrocketed on another level. keep it up :)
Thanks!
Thanks for this dude.
Right on time! I have deload week next week 👊💪
Nice!
Great vid! Keep it up !:)
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.
thanks thanks thanks,, waiting this video for so long.
You're welcome!
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!
Wow I didn't know this 🤔
Thank you Picturefit dude 😁👍🏽
You're welcome bud!
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 !! .
I'll see what I can do!
the tough part is distinguishing when you need to deload vs you just being lazy. point taken, though. thanks for the vid!
Yep, that's why I recommend people to simply program in a deload week instead of playing the guessing game. Best of luck!
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.
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?
I love my pre-workout supplement. The focus I get makes me want to exercise everyday.
i will use it in future, thanks
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!
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!
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.
you are awesome!
Thanks!
Bloody hell. I've been trying to get in touch with you so I could ask you to do a video similar to this! You read my mind!!
What an amazing coincidence.
Sorry if I missed your comment!
All good mate. I have done a lot of research on fitness (but nothing as crazy as you), and I always have questions that I cannot find online. Fitness is still a very infant study.
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!
Thanks bud!
Thanks a lot for info
Subbed before 1M subs
Love the month of Gainuary. Much better than the month of Augh!
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.
This video is gonna be abused so many times by lazy people
Lazy people will find any excuse to be lazy. It's the only thing they are motivated to do.
ah! tight in my chest!
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.
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.
@Lord Takyon yeah it's a tough mental hurdle, but once you accept that it's important, you're glad you did it.
It's not very often I read through comments on CZcams.
I read all these and you, picturefit; have made me laugh several times. I think we could be good friends lol
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.
u are the best dude
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.
Damn this channel grow a lot since I've been subscribed
=)
Can you do a video on the signs of overtraining?
Over training doesn't exist
@@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.
@@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 ..
@@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
@@scycosnake3964 actually you're right i'm 100 percent but bro.. It's ur mental.. U need a strong one...
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.
Video suggestion - make a video which food we should avoid while working out for muscle mass?
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
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.
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
I got sick and had a week away from the gym.after that week I had my strength.this could be the reason
Cheers geezer
good sensible and easily to understand..please,do a segment on muscle loss for endurance athletes, and how to diminish muscle loss.. Thanks
I'll see what I can do!
I needed to hear this! I've been planning on deloading before this video came out! The thing is, I usually lift heavy with less reps to gain more strength. Although, recently whenever I bench or do body weight dips my sternum (breastbone, in between yours pecs/boobs) stings/aches. Let's see if I can get back to it the week after!
Good job using the correct term of hypothesis instead of theory like your last video.
I try to listen as much as possible ;)
the "more advanced" guy in the video skipped leg day :-P
Wow, I never thought someone would catch that! Nice!
:)
what do you mean?
You should make a video about what to do if you missed your workouts for a few days/weeks
Yep. I have to deload.
can you do a video about aching muscles? like when you should/shouldnt be aching and what it means for muscle growth
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!!
5/3/1 has its own deload week. I'll do it every 2 cycles but had to do it during finals. Pretty hefty.
Could make a video on joint recovery ?
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.
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
I'm over trained NOW. Depression out of nowhere. I ignored my current training plan's "Deload Week". Horrible Idea.
thank u
"Dank you for watching!"
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
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.
Deloading most likely isn't your problem. I'd look at your programming first.
i will remember that for the whole life
taking breaks? Can do!