It's the hardest part for me, I hate not training hard and I hate taking time off. The most discipline I must exert is for my deload week. Diet, training, sleep and routine are all easy in comparison.
I've just accepted to train 2-3x per week and never take deloads. Don't need them, my body always gets enough time to recover. Get better at pushups or pullups (anything high reps), learn martial arts or run long distances in other days. I train legs once every 10 days btw. Always hitting PRs
If you are smart with how you structure your workouts you could probably get away with taking deloads much less often. What I've been doing lately that's been feeling great is working out for 2 days , then resting for 1 and repeat. I've also tried to structure my workout in a way that whatever muscle is being hit heavy , has already been given plenty of time to rest and grow from the previous workout (+-48-72hours). *Especially* for heavy compounds. With isolations you can fuck about a bit more. For example , day 1 I'll do barbell back squats. Day 2 I have no leg workouts at all , and after that I have a rest day. And now the following workout I'm doing squats again. Theoretically my quads/glutes/etc are growing constantly , AND getting time to rest.
I understand that feeling, so I treat deload weeks as my only opportunity to really work on things like flexibility where stretching for flexibility is otherwise difficult to do.
@@anthonycaruso5527 sad that you sit on UA-cam all day commenting negative stuff without sufficient enough context for it to even make sense. I’ll enlighten you though since you’re so concerned. Has nothing to do with my results, simply searching for multiple outlooks on a topic I’ve recently developed a curiosity in. 👍🏾
@@anthonycaruso5527 ahhh my results in things i cant get exposure to irl are highly dependent on youtube vids. I learned how to play golf and tons of home diy shet. i've probly saved a couple thousand bucks. enlighten and educate yourself bud.
It's 100% mental, like we HAVE to be in the gym or we feel like a pos. During my off days or deloads, instead of lifting I just walk on a treadmill and sit in the sauna. Helps tremendously
After my year 6 of training or so i just stopped doing deload weeks. I just take 7-10 days off. Dont even step into the gym. When i do go back, i feel way more "fresh" and mentally fired up to start a new training block.
I had to deload in the middle of my first mesocycle. I couldn't believe the fatigue I was experiencing. Been back a few weeks now and feeling a lot better, shortened this second meso to 4 weeks instead of 6 which feels much more in alignment when I experience fatigue overload. Glad you're posting another video on this topic
Chronically fatigued pretty well describes me. Ever since I began lifting 4 years ago I've been doing PPLPPL no rest, no mesocycles, no deloads. My fatigue levels are always high and I sometimes injure myself, and for the past year or 2, I've been the same size and body fat % making little progress. Now I'm going to physio for constant discomfort and just had my 3rd massage in the past month. I'm planning to now do 4 weeks training and 1 week deload to manage my fatigue while also taking that 7th day off each week. Fatigue is real.
Tbh PPL is TERRIBLE in terms of fatigue, think about it. You're better of doing an upper lower split or full body, those go much easier on your fatigue levels
@@DolphRor do push / off / pull / legs / off repeat. No need to align yourself to a seven day calendar week. Go on a five day cycle where you lift three days. Much better for fatigue.
Hey man Ive experienced the same thing with a PPL split. I personally always enjoyed the bro split or a dorian yates split more because you can actually really give your muscles time especially wjen you train balls to the wall hard. Maybe it also works for you!
Video I needed. Used a preset for my first 4 week meso on the app and was confused on what was recommended for the last week. “Is he really having me show up for this light shit?!?” I did it, didn’t question it. This week is week 1 of a 6x upper meso preset. I’m trusting the app, because what I was doing wasn’t working. Make me hot Dr Mike c:
@@Eggplantpermission Still at it. Shit works. I’m getting stronger, I’m getting size and most importantly…I have the confidence to push the numbers the app tells me. I was in a car accident a few years ago and was being way too conservative due to fear of injury/reinjury. Stripped it all down to proper slow and controlled form, it all feels smooth now and progression is there. Full range of motion without the bs ego excuses is the way to do it.
Hey Mike, Love the vids/no nonsense knowledge. Saw you doing BJJ on another Channel and I've probably spiked your metrics sense then. I was 515 a year ago, currently 408 this morning. Using your App and knowledge to change my life. Thanks for what you do Brother.
@@iHandleNasdaq The scars of the past drove me to food. Molestation, physical/mental abuse. Lots of things drive ppl to do crazy stuff. Then I found Christ and now I find my self worth through him.
I would have needed this man and this content 20 - 25 years back, when your only source of training advice were gymbros or Flex-magazine and stuff.... : ) still hella useful today, no doubt about that....
A lot of the gym bro advice eventually comes around to being the ideal way to train. E.g. large volume, higher reps, shock the muscle by changing up the routine, pump, protein right after workout.
I've been training with planned deloads every 5-6 weeks for the last 5 years. For the past 10-12 weeks, I decided to try deloading each exercise reactively, and not doing planned, full body deloads, as suggested by Menno Henselmans in an article. I clearly felt I was spinning my wheels and getting permanently tired in the last few weeks, just as described in this video.
but when u deload exercises u STILL accumulate systemic fatigue and need to unload this at some time. i dont understand what menno is saying on this doesnt make sense and menno seems like an ant fucker (lost in details and scientific nonsense)
I would like a discussion between Menno and Mike. As far as I understand Menno is of the opinion that overtraining etc is mostly a non issue and that it requires a whole lot more work to actually overtrain than what most people do so would be interesting to hear what they say about it.
Hey i think im in the overtraining zone for about a year (yeah i now learned about that) so what did you do to bring it down ? I think i should deload for more than a week right ? Thanks in advance!
It's incredible. I take 5 or 6 days totally off. It sounds awful, but when you come back you feel incredible, and sometimes I'm even stronger even though Im still like 2 reps in reverse. Your joints will thank you too.
@@BrofUJu I'm always strongest the first week back after a holiday, surprises me every time. That fatigue builds up man, just relaxing and getting plenty of steps in is a good deload for me
@@WrightyFPL Exactly. I do 5 day cycles of stuff and I'm on my 7th go around, so 35 days and I absolutely feel it. Starting to get weird joint tweaks and stuff and I can tell my body is saying we need a break lol
I recently learned I have been overtraining for almost a year. Took most of June off with a few light deloading days sprinkled in. Only a few workouts in and I feel fantastic.
Mike, thank you for this video; I'm on week three of the app, on a program that's about triple my previous volume, and I have, and have been downplaying, all of these symptoms. You've convinced me to make sure I find some more time for sleep, starting tonight, and to make sure I'm don't squander all this work. Love the app!
Fantastic content that came just at the right time. Come to the end of four weeks of incredible gains and enjoying the work outs. Suddenly hit a wall and felt incredibly tired and fatigued and couldn’t figure out why - now realise that catabolic state kicking in. Going to de load next week for sure and then back in the week after with new vigour. Thank you.
Mike, thank you per usual for quality content. Would you be able to do a leg day video for those with low back injury once cleared to begin lifting again? Thanks in advance ☺️
@@James-Lifts Yeah! Let's go loser!! No debilitating back pain = no gains BRO!!! Don't tell me you are injured unless I can see your spine is on the floor!!!! The last time I didn't squat was when I was dead!!!!! Are you dead BRO!!!!!!
I struggle with a permanent, debilitating back injury. Just find the best way for you to train. If that doesn't include squats, so be it. I use leg press to prefatigue and then squat with much lighter weight as a result but still hit my RIR etc. Good luck, hang in there.
Very valuable information! Explains so many issues I have had, and why I was exhausted all the time in general day life. Took your advise and continued significant gains, I am no longer tired away from the gym and I feel better when I am training.
Experienced lifters can feel when things arent recovered and will naturally do light loads and focus more on stretching then pushing hard. Ive listened to that for a long time with great results. Next week you come back and you can just feel the strength
Burning muscle: this is so real. I did exactly this, I got a DEXA, then did a 8 week cut, followed by a 12 week 'bulk' with no deloads. I lost a ton of strength during the cut, then built up a little, but exactly like Dr. Mike said, I stayed at this plateaued level for the next couple months, doing the same volume, training hard, etc. Everything else was on point, diet, sleep, etc. Then got another DEXA after 6 months. The result: I LOST muscle. Despite 4 months of hard training after the cut I still lost muscle due to an inability to progress due to excessive accumulated fatigue. You live and you learn. I now have the app and will not make that mistake again!
I think people also do not pay enough attention to the drop in your immune system response, and how that plays a role in inflammation and damage control. You can become sick and unable to repair muscles due to a slowed immune response when you are over fatigue. You become prone to infections and mental symptoms such as depression and anxiety. This also effects your sleep because your body could be fighting innate infections in your sleep and effect your recovery process, or anxiety and depression is affecting your ability to get consistent sleep. Rest is important. Deloads are important. I program 2 rest days a week and a deload week every 5-6 weeks in my program. I have also implemented something called a preload week directly following the deload week. During Deload I go 50% intensity, and preload 75% intensity. This effectively gives me almost 2 weeks to bring fatigue way down below base level, while also maintaining strength gains from previous cycles. Allowing me to ramp up back to a higher intensity gradually following a de-load instead of shocking my body all at once.
Dr Mike , glad I found your channel. Can you please do a video or series on injury recovery? Common injuries like shoulder & knee. I’d love more info on best ways to continue training, adapt your workouts and how to progress. I’ve been dealing with a nagging knee and shoulder injury for over year that has kept me from being able to bench and squat at any meaningful weight. Injuries were from benching and squatting going too heavy too fast. Thanks for the content!
I'm new to training; I've been going since December of 2023 so absolutely not your target demographic as far as the app goes but this video was super helpful to me. I was the heaviest I've ever been in my life at the end of last year and decided to change literally everything. Diet routines exercise all of it. I've been going hard for almost 4 months straight but just recently had a vasectomy and was forced to stay on my ass for a solid 5 days I did a half workout last night to test where I was at and my body feels absolutely incredible. I'm feeling post exercise soreness and pump more than I've been feeling in the past month or so, My body felt more willing to push towards failure, and I feel like I just in general got way more out of the workout than I have in a while. All this to say I'm glad I know what deloading is now haha
Dr. Mike, could you please address a video for people who have shift work? In the case of shift work recovery is not the same. Some examples are: doctors on emergency call, aviation industry professionals, factory workers, etc. Your videos inspire me, but due to nature of my work, I struggle with consistency (even though I consider myself very disciplined), and how to plan for proper rest and training. Thanks a lot and keep up the great sense of humour :).
I didn't like taking deloads when I was smaller and weaker. Now I look forward to the deload halfway into the cycle. Time off from hard lifting is fun indeed.
I love de-loads, I'm tired dammit! Then I find myself pushing, pulling myself over rocks and boulders and hiking into canyons to fish on my deload/break days. Damned if I do, damned if I don't.
Have you ever done videos on immune system effects and management. Like how much does the fatigue factor into susceptibility of catching seasonal colds and how does this sort of thing effect meso-cycling? A 2 week sinus infection every spring usually interupts my cycles. A flu bug every fall. Can increased deload management reduce the "sickness" frequency?
Either deload every 4-6 weeks, or take 4 days off has been working for me to not only progress further, but also avoid injuries! Great video as usual big Mike.
@@unbabunga229so I see some ppl deload every 4-6 weeks. But I wonder if I should only deload if I notice a negative performance at the gym or feel fatigued
It took me 7 Years of Training to figure Out the Information he gives for Free. I figured out its best for me do Dont Train at all for Sometimes 4 and Sometimes 5 days. YOU DONT LOSE YOUR Gains if You dont Train for 5 days. Yes i know the Fear is REAL.
Just finished my first a tual meso cycle and did a deload, back on my 2nd meso now. I honestly doubted the deload, but the results from using the app have been fantastic so I trusted it. Never did a deload before, but wholly moley did I come back feeling fresh and hungry on my first proper session back.
I really didn’t schedule my deloads before getting this app, and would instead get burned out of the gym and take a few days off every couple months, whether it be because I’d get sick, or just grow to hate the gym. With the app though, I got to my final two weeks where I was supposed to go balls to the wall, and my weight AND reps are dropping. Getting pumps on my first set, and resting 2-4 minutes and dropping half the reps on my bench for each set. Deload starts tonight and Im so excited for it, because I just feel physically and mentally drained. Not so much sore (some soreness but doing upper body 3x a week doesn’t allow much soreness), but absolutely drained. But I was lying to myself early on and going to failure or just short when i was supposed to be going to 2 or 3 rir, so… Yeah, excited for deload then next meso!!!!
You're literally describing what happened to me in my 20s except I went so hard in the paint I lost 13lbs and didn't lose strength... Until I just crashed and I lost about 25% strength in 2 weeks. I was training so hard 1-2 times a week I could smell blood because I was rupturing capillaries in my nose.
This is why i work out 3 times a week and leave , Tuesday, Thursday, Saturday and Sunday for rest. Working out 5 days a week i cannot see a point in it, body needs rest to repair.
I deloaded in my toilet after eating beans. I almost delaoded in my pants. Close one! Then i deloaded in muscle training. They both feel really great! Ive always deloaded during muscle training. I just never knew what to call it or how long to go until dr mike. And how much stimmulus is too much for a deload. Thanks dr mike!
Dr. Mike been following the RP app program as best as my schedule will allow and just started the deload week. Holy hell it's nice! Im really looking forward to seeing the next mesocycle and how i respond to it! Thanks
This couldn't be timed better. I'm in the middle of my week off my 5 day PPL split after 12 weeks. I aim to take a week off every 6-12 weeks (depending on vacations) for extra recovery. I have a slight, progressive joint or ligament injury in my left wrist. I can't tell what the issue is but it often hurts if I put pressure on the wrist at an angle, or after certain lifts (dumbbell curls, triceps pulldown, any cable exercises). I'm hoping that a full week off is what I need.
You need to tone down intensity. You are way over training if you are experiencing joint pains. 5 day PPL with 12 weeks in a row without proper fatigue management is a lot. Listen to the warning signs in your body.
I do de load , but more just having more reps and more of a chilled week, then back at it when I'm feeling back to normal again, need the gym just to feel alive , need it
At the beginning of the pandemic I couldn’t use my gym for 3 months. When the home gym weights I ordered finally arrived, the deadlift and squat went up astonishingly easily. That should’ve been a signal.
i really needed to hear this. i find it hard to go ‘easy’ in the gym. I do construction work and went 6 days to gym for couple months, did hot n cold showers for recovery, tried everything.. 6 months later with so much trial en error am now going to train (4 days) with meso cycles and deload weeks. Training hard is one thing but u need to train smart as well.
Learning more as I go and I didn’t even know that you SHOULD deload or what that even was when you’ve progressively been upping weight and training almost every day. Thanks for the info and it was kinda nice to work more on form w/ the lighter weight. Going back into a regular session is kinda sucking tho lmao.
Question/Thoughts on this subject. Deload as how you described in this video (Fewer sets/reps, lower weight, same routine) vs. 1 week of coming in and doing stretching, mobility work with joints, LISS (walking), ab work.
I train jujitsu and muay thai on top of my lifting. I have been doing Push/Pull/Legs every 10 days so i hit each 3 times per month and my gains have been INSANE since i started doing this last month.
I'm on week 7 of 12 weeks of GZCL Program on Boost Camp. This week I feel the fatigue. But not deload built in. Been getting very linear progression, but now starting to fail on rep goal. Before even seeing this video was considering taking a week off.
Dr. Mike just explained my condition holy shit,,,,, i go in I don’t gain muscle and I’m getting weaker by the day. I’ve stopped going to the gym all together I finally figured out and dr. Mike confirming what I thought am too tired and wore out to progress, I need to rest as My schedule looked like this, 2 muscle groups a day 6 days a week sometimes 7 for the last year, can’t do it anymore need rest maybe a couple months off. This was fine and worked when I was a newbie but 20 years later and @ 45 years old I can’t keep training like this,,, I’m at 180lbs-175lbs lean 5’ 10” I don’t care what I lose I need to heal I’ll get it all back and then some now realizing what my issue is as I’ve been thru this before
Awesome stuff. I was doing the deload with lower weight and reps without cutting off on the number of days in PPL. Gonna try this method in the next deload week.
I just have heavy weeks and lighter weight weeks all yr round. Id have a hard time not going to the gym 5 days out of the week. Maybe ill plan a vacation to help deload
I'm doing my first deliberate deload this week! I really needed it as I was pushing my limits lately, I thought I could just get used to it but the accumulated fatigue really got to me. I also had a skin transplant on my arm five years ago, never had problems with it but now it's getting swollen all of a sudden, so it's actual proof that I haven't pushed myself that hard before. On paper it looks standard and I only switched to a Push Pull Legs split after several years at the gym (with some medical breaks) but I also do lots of AMRAP sets. I do Push, Rest, Pull + Oly Lifting, Legs/Abs, Push, Pull, 2 hour run + abs, and 10,000 steps a day. 15-18 sets for back per week, 12 for chest, 12 for shoulders etc, 15-19 sets per workout On paper standard stuff and I was able to recover for the next workout just fine but overall it was getting a bit too much.
I miss the mountain dog everyday. I was most sad that I wouldn’t be able to gain anymore knowledge from him. I was worried I wouldn’t be able to find anyone else as knowledgeable. I am so glad I found you Mike!
Omfg i did my first deload this week today. I want to explode. I didnt even take preworkout and it was a fucking tease not being able to fuck my shit up.
![АЛАУДИНОВ у Скабеевой: эти их ВСУ нас НЕ ДОГОНЯТ 😁 [Пародия]](http://i.ytimg.com/vi/an0anqU4WGQ/mqdefault.jpg)
I don't deload. I get injured like a real man.
Hell yeah!
What an alpha
I run a reverse deload paradigm. 5 weeks deload one week 3 RIR
Please lend me money for a lambo 😂😂😂
Inspirational 🥹
I've always taken deloads incredibly seriously.
The last time I worked out was 1992.
😂😂😂
Damn you must be hella jacked!
Legend shit!
You sir have the will of a rock star. 😂👍
Imagine your PR when you go back. Insane!
It's the hardest part for me, I hate not training hard and I hate taking time off. The most discipline I must exert is for my deload week. Diet, training, sleep and routine are all easy in comparison.
I've just accepted to train 2-3x per week and never take deloads. Don't need them, my body always gets enough time to recover. Get better at pushups or pullups (anything high reps), learn martial arts or run long distances in other days. I train legs once every 10 days btw. Always hitting PRs
If you are smart with how you structure your workouts you could probably get away with taking deloads much less often.
What I've been doing lately that's been feeling great is working out for 2 days , then resting for 1 and repeat. I've also tried to structure my workout in a way that whatever muscle is being hit heavy , has already been given plenty of time to rest and grow from the previous workout (+-48-72hours). *Especially* for heavy compounds. With isolations you can fuck about a bit more.
For example , day 1 I'll do barbell back squats. Day 2 I have no leg workouts at all , and after that I have a rest day. And now the following workout I'm doing squats again. Theoretically my quads/glutes/etc are growing constantly , AND getting time to rest.
I hate taking off because it takes awhile to motivate me to get back on it.
I understand that feeling, so I treat deload weeks as my only opportunity to really work on things like flexibility where stretching for flexibility is otherwise difficult to do.
Me too. Never have but am going to do it on Saturday for the first time.
I usually get awfully sick every few months so I get a natural unplanned deload from time to time.
Same
U need planned week off every 4 to 8 weeks
that's probably not a coincidence, some call getting sick or injured the "unplanned deload"
probably from not deloading fast enough. I got sick all the time when I was training too much and stopped getting sick when I scheduled a deload often
@@caloreen1992 I have severe allergic sinusitis. It further leads to terrible migraine. I am in better control of it now.
Right in time for my Deaload! i'v been training hard for 2 days already.
We need a series on programming for post “injury” and post “injury recovery” in regards to muscle imbalances!
I believe he has a video, maybe not a series
Sad that you think your results depend on another person making a video
@@anthonycaruso5527 sad that you sit on UA-cam all day commenting negative stuff without sufficient enough context for it to even make sense. I’ll enlighten you though since you’re so concerned. Has nothing to do with my results, simply searching for multiple outlooks on a topic I’ve recently developed a curiosity in. 👍🏾
@@anthonycaruso5527 ahhh my results in things i cant get exposure to irl are highly dependent on youtube vids. I learned how to play golf and tons of home diy shet. i've probly saved a couple thousand bucks. enlighten and educate yourself bud.
go see a physical therapist lol. that situation is complicated. Stopping is a bad idea. Continuing as is is a bad idea.
I took a rest day today, from my PPL 6 days/week program & I feel guilty. I never deload, even though I deload my clients. Yep, I know.
It's 100% mental, like we HAVE to be in the gym or we feel like a pos. During my off days or deloads, instead of lifting I just walk on a treadmill and sit in the sauna. Helps tremendously
@@LeeEverett1exactly! I still go on my test days for some minor cardio and stretching/yoga.
Otherwise my rhythm gets ffed 😂
After my year 6 of training or so i just stopped doing deload weeks. I just take 7-10 days off. Dont even step into the gym. When i do go back, i feel way more "fresh" and mentally fired up to start a new training block.
Literally took my reload week last week. This is such important info that needs to be pushed more and more…
Brain not understand deload.. need lift heavier weight every week to make sad brain noise go away
Das it, mayne. Das it.
Cringe.
@@user-he4ef9br7z You seem to be a cool dude. Wanna be my friend?
I had to deload in the middle of my first mesocycle. I couldn't believe the fatigue I was experiencing. Been back a few weeks now and feeling a lot better, shortened this second meso to 4 weeks instead of 6 which feels much more in alignment when I experience fatigue overload. Glad you're posting another video on this topic
How do you program the accumulation phase? Do you do 2 and a half and then one and a half deload?
Thanks Dr. Mike. Loved your work in the Fantastic 4. Cheers!
Chronically fatigued pretty well describes me. Ever since I began lifting 4 years ago I've been doing PPLPPL no rest, no mesocycles, no deloads. My fatigue levels are always high and I sometimes injure myself, and for the past year or 2, I've been the same size and body fat % making little progress. Now I'm going to physio for constant discomfort and just had my 3rd massage in the past month.
I'm planning to now do 4 weeks training and 1 week deload to manage my fatigue while also taking that 7th day off each week. Fatigue is real.
Good plan. On top of week deloads every 4 weeks take a full month off alsonper year. U will like it
Tbh PPL is TERRIBLE in terms of fatigue, think about it. You're better of doing an upper lower split or full body, those go much easier on your fatigue levels
U need to give urself more rest and not ppl. Too much fatigue biildup or ur not training hard
@@DolphRor do push / off / pull / legs / off repeat. No need to align yourself to a seven day calendar week. Go on a five day cycle where you lift three days. Much better for fatigue.
Hey man Ive experienced the same thing with a PPL split. I personally always enjoyed the bro split or a dorian yates split more because you can actually really give your muscles time especially wjen you train balls to the wall hard.
Maybe it also works for you!
Did a Deload a few weeks back. What a great concept. You indeed come back stronger. Just follow what this man says.
Video I needed. Used a preset for my first 4 week meso on the app and was confused on what was recommended for the last week. “Is he really having me show up for this light shit?!?” I did it, didn’t question it. This week is week 1 of a 6x upper meso preset. I’m trusting the app, because what I was doing wasn’t working. Make me hot Dr Mike c:
how did it go for you?
@@Eggplantpermission Still at it. Shit works. I’m getting stronger, I’m getting size and most importantly…I have the confidence to push the numbers the app tells me. I was in a car accident a few years ago and was being way too conservative due to fear of injury/reinjury. Stripped it all down to proper slow and controlled form, it all feels smooth now and progression is there. Full range of motion without the bs ego excuses is the way to do it.
Great job bro!@@danielloera25
Still going strong?
But he's not a cosmetic surgeon.
I’ve been on a 20 year dirty bulk. Now it’s time for a deload.
Hey Mike, Love the vids/no nonsense knowledge. Saw you doing BJJ on another Channel and I've probably spiked your metrics sense then. I was 515 a year ago, currently 408 this morning. Using your App and knowledge to change my life. Thanks for what you do Brother.
How does one even manage to get to 515 pounds at first I thought you meant deadlift
@@iHandleNasdaq The scars of the past drove me to food. Molestation, physical/mental abuse. Lots of things drive ppl to do crazy stuff. Then I found Christ and now I find my self worth through him.
@@JimBigIronthank you for sharing and your bravery. Amazing progress and keep going, Christ is king
@@Bingboimealprep Amen Brother
Insane progress bro! And at a healthy pace as well ,about 2 pound per week loss. Keep it up !
Forced to take two days off. Gonna go back and deload beginning tomorrow. Looking forward to next week! I'll kee0 you informed.
I would have needed this man and this content 20 - 25 years back, when your only source of training advice were gymbros or Flex-magazine and stuff.... : ) still hella useful today, no doubt about that....
A lot of the gym bro advice eventually comes around to being the ideal way to train. E.g. large volume, higher reps, shock the muscle by changing up the routine, pump, protein right after workout.
I've been training with planned deloads every 5-6 weeks for the last 5 years. For the past 10-12 weeks, I decided to try deloading each exercise reactively, and not doing planned, full body deloads, as suggested by Menno Henselmans in an article. I clearly felt I was spinning my wheels and getting permanently tired in the last few weeks, just as described in this video.
but when u deload exercises u STILL accumulate systemic fatigue and need to unload this at some time. i dont understand what menno is saying on this doesnt make sense and menno seems like an ant fucker (lost in details and scientific nonsense)
I would like a discussion between Menno and Mike. As far as I understand Menno is of the opinion that overtraining etc is mostly a non issue and that it requires a whole lot more work to actually overtrain than what most people do so would be interesting to hear what they say about it.
I love the fact that this channel is getting more exposure
Preach. I had experienced the absolute malaise of overtraining back in 2019 and since then I had a whole new respect for programming deload weeks.
Hey i think im in the overtraining zone for about a year (yeah i now learned about that) so what did you do to bring it down ? I think i should deload for more than a week right ? Thanks in advance!
@@pain9953One week at a time, to prevent detraining.
Thanks for this simple but scientific explanation of the purpose of a deload. This is exactly what I needed to hear. Cheers Mike ✅
😅 I wonder how much muscle gain I’ve missed out on by rarely deloading. Sounds like I’m going to have to start doing it consistently.
I havent deloaded in over two years and i know i need one and have done for a long time yet addictions be addictions 🤷♂️
It's incredible. I take 5 or 6 days totally off. It sounds awful, but when you come back you feel incredible, and sometimes I'm even stronger even though Im still like 2 reps in reverse. Your joints will thank you too.
@@BrofUJu I'm always strongest the first week back after a holiday, surprises me every time. That fatigue builds up man, just relaxing and getting plenty of steps in is a good deload for me
@@WrightyFPL Exactly. I do 5 day cycles of stuff and I'm on my 7th go around, so 35 days and I absolutely feel it. Starting to get weird joint tweaks and stuff and I can tell my body is saying we need a break lol
I recently learned I have been overtraining for almost a year. Took most of June off with a few light deloading days sprinkled in. Only a few workouts in and I feel fantastic.
Mike, thank you for this video; I'm on week three of the app, on a program that's about triple my previous volume, and I have, and have been downplaying, all of these symptoms. You've convinced me to make sure I find some more time for sleep, starting tonight, and to make sure I'm don't squander all this work. Love the app!
Fantastic content that came just at the right time. Come to the end of four weeks of incredible gains and enjoying the work outs. Suddenly hit a wall and felt incredibly tired and fatigued and couldn’t figure out why - now realise that catabolic state kicking in. Going to de load next week for sure and then back in the week after with new vigour. Thank you.
Mike, thank you per usual for quality content. Would you be able to do a leg day video for those with low back injury once cleared to begin lifting again? Thanks in advance ☺️
Squat like a man I have a bad back you will be fine
@@James-Lifts Yeah! Let's go loser!! No debilitating back pain = no gains BRO!!! Don't tell me you are injured unless I can see your spine is on the floor!!!! The last time I didn't squat was when I was dead!!!!! Are you dead BRO!!!!!!
I struggle with a permanent, debilitating back injury. Just find the best way for you to train. If that doesn't include squats, so be it. I use leg press to prefatigue and then squat with much lighter weight as a result but still hit my RIR etc. Good luck, hang in there.
Dr Mike*
Athlean x has good exercises for people with injuries.
Very valuable information! Explains so many issues I have had, and why I was exhausted all the time in general day life. Took your advise and continued significant gains, I am no longer tired away from the gym and I feel better when I am training.
Experienced lifters can feel when things arent recovered and will naturally do light loads and focus more on stretching then pushing hard. Ive listened to that for a long time with great results. Next week you come back and you can just feel the strength
Damn it. Every time I'm ready to end my deload I see this again. Off to deloading again.
Burning muscle: this is so real. I did exactly this, I got a DEXA, then did a 8 week cut, followed by a 12 week 'bulk' with no deloads. I lost a ton of strength during the cut, then built up a little, but exactly like Dr. Mike said, I stayed at this plateaued level for the next couple months, doing the same volume, training hard, etc. Everything else was on point, diet, sleep, etc. Then got another DEXA after 6 months. The result: I LOST muscle. Despite 4 months of hard training after the cut I still lost muscle due to an inability to progress due to excessive accumulated fatigue. You live and you learn. I now have the app and will not make that mistake again!
Loved getting the notification for this 6 beers deep on the beach
I think people also do not pay enough attention to the drop in your immune system response, and how that plays a role in inflammation and damage control. You can become sick and unable to repair muscles due to a slowed immune response when you are over fatigue. You become prone to infections and mental symptoms such as depression and anxiety. This also effects your sleep because your body could be fighting innate infections in your sleep and effect your recovery process, or anxiety and depression is affecting your ability to get consistent sleep.
Rest is important. Deloads are important. I program 2 rest days a week and a deload week every 5-6 weeks in my program. I have also implemented something called a preload week directly following the deload week. During Deload I go 50% intensity, and preload 75% intensity. This effectively gives me almost 2 weeks to bring fatigue way down below base level, while also maintaining strength gains from previous cycles. Allowing me to ramp up back to a higher intensity gradually following a de-load instead of shocking my body all at once.
I didn't feel like working out today...was having my black coffee to push myself...and then I saw this video title 😊... I need to deload 😊
Dr Mike , glad I found your channel. Can you please do a video or series on injury recovery? Common injuries like shoulder & knee. I’d love more info on best ways to continue training, adapt your workouts and how to progress. I’ve been dealing with a nagging knee and shoulder injury for over year that has kept me from being able to bench and squat at any meaningful weight. Injuries were from benching and squatting going too heavy too fast. Thanks for the content!
Hit a new Deload PR, 2 30 minute naps a day have blown up my forearms
I'm new to training; I've been going since December of 2023 so absolutely not your target demographic as far as the app goes but this video was super helpful to me.
I was the heaviest I've ever been in my life at the end of last year and decided to change literally everything. Diet routines exercise all of it.
I've been going hard for almost 4 months straight but just recently had a vasectomy and was forced to stay on my ass for a solid 5 days
I did a half workout last night to test where I was at and my body feels absolutely incredible.
I'm feeling post exercise soreness and pump more than I've been feeling in the past month or so, My body felt more willing to push towards failure, and I feel like I just in general got way more out of the workout than I have in a while.
All this to say I'm glad I know what deloading is now haha
Dr. Mike, could you please address a video for people who have shift work? In the case of shift work recovery is not the same. Some examples are: doctors on emergency call, aviation industry professionals, factory workers, etc.
Your videos inspire me, but due to nature of my work, I struggle with consistency (even though I consider myself very disciplined), and how to plan for proper rest and training.
Thanks a lot and keep up the great sense of humour :).
Ive been training hard for 10 weeks and im absolutely nackered im going to do this next week
Ugh. Lifting well over a decade and never taken a deload hahha. Kind of excited to try this out here and there.
I didn't like taking deloads when I was smaller and weaker. Now I look forward to the deload halfway into the cycle. Time off from hard lifting is fun indeed.
I love de-loads, I'm tired dammit! Then I find myself pushing, pulling myself over rocks and boulders and hiking into canyons to fish on my deload/break days. Damned if I do, damned if I don't.
Thanks dr mike, I have read the title and I am no longer going to waste my time weight training ❤
Have you ever done videos on immune system effects and management. Like how much does the fatigue factor into susceptibility of catching seasonal colds and how does this sort of thing effect meso-cycling? A 2 week sinus infection every spring usually interupts my cycles. A flu bug every fall.
Can increased deload management reduce the "sickness" frequency?
Great point. Im suffering quite often with a cold , caused by high fatigue. Would be intresting to know👍
Either deload every 4-6 weeks, or take 4 days off has been working for me to not only progress further, but also avoid injuries! Great video as usual big Mike.
That's way too much deloading imo. You should look into why you need to deload so much.
You shouldn't need to deload more than a few times a year MAX.
@@unbabunga229 never go full retard
@@unbabunga229so I see some ppl deload every 4-6 weeks. But I wonder if I should only deload if I notice a negative performance at the gym or feel fatigued
@@unbabunga229lol when u are advanced and train hard deloading comes every 3 to 4 weeks. Max 6. Forget about few times a year. Ur a noob
@@juanm2192u should deload when ur hrv gets low
Thank you Dr Mike, I’ve seen people talking about deloading before however I think this is the only one to talk about nutrition. So maintenance it is!
It took me 7 Years of Training to figure Out the Information he gives for Free. I figured out its best for me do Dont Train at all for Sometimes 4 and Sometimes 5 days.
YOU DONT LOSE YOUR Gains if You dont Train for 5 days. Yes i know the Fear is REAL.
Just got the app and Im in week 2 of a 5 week meso.
Its so cool seeing the app adapt and add sets and weights!😊
Just finished my first a tual meso cycle and did a deload, back on my 2nd meso now. I honestly doubted the deload, but the results from using the app have been fantastic so I trusted it. Never did a deload before, but wholly moley did I come back feeling fresh and hungry on my first proper session back.
I really didn’t schedule my deloads before getting this app, and would instead get burned out of the gym and take a few days off every couple months, whether it be because I’d get sick, or just grow to hate the gym. With the app though, I got to my final two weeks where I was supposed to go balls to the wall, and my weight AND reps are dropping. Getting pumps on my first set, and resting 2-4 minutes and dropping half the reps on my bench for each set. Deload starts tonight and Im so excited for it, because I just feel physically and mentally drained. Not so much sore (some soreness but doing upper body 3x a week doesn’t allow much soreness), but absolutely drained. But I was lying to myself early on and going to failure or just short when i was supposed to be going to 2 or 3 rir, so… Yeah, excited for deload then next meso!!!!
Best channel on the whole damn site
I dont deload. I hybernate for 2 weeks like a true chad
You're literally describing what happened to me in my 20s except I went so hard in the paint I lost 13lbs and didn't lose strength... Until I just crashed and I lost about 25% strength in 2 weeks. I was training so hard 1-2 times a week I could smell blood because I was rupturing capillaries in my nose.
I’ve been condensing my deload weeks and loving it. I couldn’t see anything wrong with it but I’m glad Mike touched on it in this video!
This is why i work out 3 times a week and leave , Tuesday, Thursday, Saturday and Sunday for rest. Working out 5 days a week i cannot see a point in it, body needs rest to repair.
The value add of this vid is insane.
I deloaded in my toilet after eating beans. I almost delaoded in my pants. Close one! Then i deloaded in muscle training. They both feel really great!
Ive always deloaded during muscle training. I just never knew what to call it or how long to go until dr mike. And how much stimmulus is too much for a deload. Thanks dr mike!
Deload lol I've got 8 sets of incline shoulder press tomorrow. My training has only gotten better with the help of the New RP HYPERTROPHY APP! 🎉
I didn’t deload before I moved and tore my mcl😅 highly recommend deloading before or during high stress times
Dr. Mike been following the RP app program as best as my schedule will allow and just started the deload week. Holy hell it's nice!
Im really looking forward to seeing the next mesocycle and how i respond to it!
Thanks
I know when I need to deload because I can no longer get through my leg workouts psychologically
Having some annoying back pains the last few weeks this might be the perfect video at the perfect time
This couldn't be timed better. I'm in the middle of my week off my 5 day PPL split after 12 weeks. I aim to take a week off every 6-12 weeks (depending on vacations) for extra recovery.
I have a slight, progressive joint or ligament injury in my left wrist. I can't tell what the issue is but it often hurts if I put pressure on the wrist at an angle, or after certain lifts (dumbbell curls, triceps pulldown, any cable exercises). I'm hoping that a full week off is what I need.
You need to tone down intensity. You are way over training if you are experiencing joint pains. 5 day PPL with 12 weeks in a row without proper fatigue management is a lot. Listen to the warning signs in your body.
Dr. Mike should do a workout analysis video on any Sam Sulek video. I feel like it'd be some great content.
I do de load , but more just having more reps and more of a chilled week, then back at it when I'm feeling back to normal again, need the gym just to feel alive , need it
Same man, a "deload" for me, is just me not trying to crash through an impenetrable wall and going to rpe 9 instead of failure lol
These videos are so amazing . If i had the money i would total buy your RP app. Its like a personal trainer almost in your pocket
I remember dr. mike saying beginners don't need to deload. How to tell if you're no longer a beginner and should start deloading?
Insane that I’m taking my first deload ever rn 🤣
Thank you for this Dr. Israetel.
At the beginning of the pandemic I couldn’t use my gym for 3 months. When the home gym weights I ordered finally arrived, the deadlift and squat went up astonishingly easily. That should’ve been a signal.
i really needed to hear this. i find it hard to go ‘easy’ in the gym. I do construction work and went 6 days to gym for couple months, did hot n cold showers for recovery, tried everything.. 6 months later with so much trial en error am now going to train (4 days) with meso cycles and deload weeks. Training hard is one thing but u need to train smart as well.
Time to get my deflate…I mean deload sweats out 😉
Learning more as I go and I didn’t even know that you SHOULD deload or what that even was when you’ve progressively been upping weight and training almost every day. Thanks for the info and it was kinda nice to work more on form w/ the lighter weight. Going back into a regular session is kinda sucking tho lmao.
I've found that for me even every 3-4 weeks is a good frequency for deloading on a calisthenics PPL split.
Fantastic video!
Excellent advice…I really needed to hear this today, thus this week is de-load week.
LOVE the honesty at the end of the video
Question/Thoughts on this subject. Deload as how you described in this video (Fewer sets/reps, lower weight, same routine) vs. 1 week of coming in and doing stretching, mobility work with joints, LISS (walking), ab work.
I train jujitsu and muay thai on top of my lifting. I have been doing Push/Pull/Legs every 10 days so i hit each 3 times per month and my gains have been INSANE since i started doing this last month.
I'm on week 7 of 12 weeks of GZCL Program on Boost Camp. This week I feel the fatigue. But not deload built in. Been getting very linear progression, but now starting to fail on rep goal. Before even seeing this video was considering taking a week off.
I appreciate the AMPK mention as a scientist in a molecular/cellular biology lab that focuses on AMPK signaling
The last time I deloaded I loaded on 30lbs of lean fat
Id like to see Dr. Mike tackle ab stimulators.
I started a deload week yesterday. Great timing 😊
Im deloading this week and next.
There's a Darth Vader vibe to the darkness and the setup of this one. I like it! Keep it on Darth Goat!
Dr. Mike just explained my condition holy shit,,,,, i go in I don’t gain muscle and I’m getting weaker by the day. I’ve stopped going to the gym all together I finally figured out and dr. Mike confirming what I thought am too tired and wore out to progress, I need to rest as
My schedule looked like this, 2 muscle groups a day 6 days a week sometimes 7 for the last year, can’t do it anymore need rest maybe a couple months off. This was fine and worked when I was a newbie but 20 years later and @ 45 years old I can’t keep training like this,,, I’m at 180lbs-175lbs lean 5’ 10” I don’t care what I lose I need to heal I’ll get it all back and then some now realizing what my issue is as I’ve been thru this before
Your damn near perfect pronunciation of ‘Botswana’ almost made me shed a tear.
Awesome stuff. I was doing the deload with lower weight and reps without cutting off on the number of days in PPL. Gonna try this method in the next deload week.
This video needs to autoplay at 6am on the 1st of each month
I just have heavy weeks and lighter weight weeks all yr round. Id have a hard time not going to the gym 5 days out of the week. Maybe ill plan a vacation to help deload
Just started my deload week, nice video
I'm doing my first deliberate deload this week! I really needed it as I was pushing my limits lately, I thought I could just get used to it but the accumulated fatigue really got to me.
I also had a skin transplant on my arm five years ago, never had problems with it but now it's getting swollen all of a sudden, so it's actual proof that I haven't pushed myself that hard before.
On paper it looks standard and I only switched to a Push Pull Legs split after several years at the gym (with some medical breaks) but I also do lots of AMRAP sets.
I do Push, Rest, Pull + Oly Lifting, Legs/Abs, Push, Pull, 2 hour run + abs, and 10,000 steps a day.
15-18 sets for back per week, 12 for chest, 12 for shoulders etc, 15-19 sets per workout
On paper standard stuff and I was able to recover for the next workout just fine but overall it was getting a bit too much.
0:59 I never I'd hear you say my country's name, botswana 🤣
Just in time for next week's deload!
my deload is going great
havent worked out in 6 months
From what I can tell, everyone needs to deload after Dr Mike trains them for a day lol
I miss the mountain dog everyday. I was most sad that I wouldn’t be able to gain anymore knowledge from him. I was worried I wouldn’t be able to find anyone else as knowledgeable. I am so glad I found you Mike!
5:35 I lost it lmao 🤣🤣🤣
Somehow i noticed this when taking unintended breaks from the gym (1-2 weeks), the next time i started working out it felt that i could grow easier.
Omfg i did my first deload this week today. I want to explode. I didnt even take preworkout and it was a fucking tease not being able to fuck my shit up.