Deload Week: How I *DO NOTHING* And Get More Gains (TRY THIS!)

how's it going everybody for the past

week I've hardly done any resistance

training and despite that I feel bigger

I feel leaner stronger all around just

more confident and all the exercises

that I'm doing now so why is that if I

was doing less and in some cases I do

nothing then why do I feel stronger when

I come out of it that's because this was

a Schedule D load week and that's what

I'm gonna be talking about in this video

specifically how to properly do it who

needs to do it because not everybody

needs to deal owed and why you want to

do it like why is it beneficial for you

okay first before we dive in I just want

to mention that I realized this is

Johnny sins talking about D loading so I

see the jokes coming from a mile away

guys I'm and I realize I'm walking right

into this one I'm just serving this one

up to you so enjoy that also if you're

new to the channel I'm all about how to

get fit and healthy at home without

relying on a gym membership using

calisthenics using primal movements

using all kinds of things so if that

sounds up your alley don't forget to

subscribe right so how do you do a

property load week I think that's the

first question how do you do it

well what's most recommended and what I

just did this past week is a reduction

in volume there's a couple ways to go

about that first you can reduce the

number of sets that you do by about 50

to 70 percent and that's the method that

I use so I typically do four or five

working sets for each exercise so all I

did was I reduce that to two sets per

exercise so I still did my workouts but

you know I warm up and I'd go through

all the scheduled exercises but I'd only

do two sets and also I wouldn't quite go

till failure like I normally do I'd stop

just a little short of failure because

the whole deal load idea is about not

stressing yourself out you're taking a

sort of break right so I also did not go

till failure but another similar method

of reducing volume is to reduce the

number of reps that you do so you're

doing the same number of sets as normal

but you're only doing about 50% or even

a little less than 50% of the reps so

you're not maxing out or going anywhere

near

on your sets if you're doing something

time-based like maybe you're working on

your endurance you're preparing for a

marathon you're working on your

long-distance running perhaps you can

just shorten the time that you're

running so you just take the time and

cut it by 50% or a little more for a

week and then that's another way of

reducing the volume but one way that

I've done a deal owed and this was

actually for my weightlifting days was

just as effective and a lot easier was I

just didn't lift anything I didn't work

out I took an entire week off I did

nothing and regardless I still got the

same benefits so keep that in mind

the recommended ways to reduce volume

but you can just take a week off as well

and you will get the benefits of a deal

okay the next question naturally is well

how often should you do this and

recommended general rule of thumb is

every four to six weeks and this comes

from something called periodization and

if you've seen my video on overtraining

symptoms if you haven't I recommend you

check that out in that video I talked

about periodization which is using macro

cycles which are big like let's say

three month you know 12-week programs

broken up into Meza cycles and those are

broken down into micro cycles and using

those micro cycles as like an

organizational unit for your program you

can schedule in these d load weeks every

four to six weeks so what are the

benefits and is it really worth it is it

worth doing a deal owed every four to

six weeks well in my experience

absolutely you see in order to

understand why you want to do d loads

you have to understand the idea of super

compensation and what this says is that

when you're training regularly are you

really pushing yourself trying to go

beyond your current limits week after

week workout after workout overtime you

accumulate fatigue even though your

muscles break down and they repair as

you rest there's this idea of super

compensation where after your workout

there is a period where you your

performance is below baseline ok and

then there's a recovery period where

then returns to baseline but if you

continue to allow that recovery then it

goes above baseline your body wants to

automatically just recover strong

than it was before so that stimulus is

no longer as stressful when you look at

the idea of super compensation then you

understand why a D load can be necessary

because a lot of us right if our program

isn't quite right if we're not allowing

enough rest time and if our workouts are

really hard which in calisthenics and

gymnastics and weightlifting and all

these things yes that's a lot of stress

put on your skeletal muscle on your

connective tissue and on your central

nervous system so over time that fatigue

accumulates right if you're not allowing

full recovery and then what happens is

your hormones like your stress hormones

cortisol for instance it's going to be

out of balance you're gonna have more

stress hormones than the testosterone

and other muscle building hormones the

anabolic hormones that you want in

balance with your stress hormones this

is why typically when it's time for a D

load I can just feel it like I plateau

I'm not seeing progress anymore in some

cases if I if I'm being stubborn and I

don't take my d load in time and i just

keep going and going for weeks I'll

actually see my performance suffering

like I'm I'm getting worse I'm

regressing at some of the exercises and

that's when I know it's time for a D

load another thing that's great about

taking a week to D load is that you have

more time because your workout is

significantly shorter or it just doesn't

exist if you're taking the week

completely off from your resistance

training so that's more time for

mobility flexibility and soft tissue

work you know things that are more

focused on recovery the more gentle

things and for me I've been focusing a

lot of soft tissue work and you know

from previous videos are million-two

foam rolling massage balls like the

handheld ones lacrosse balls but I also

recently just got this this is from a

company called relics bits alright have

you guys seen you probably seen massage

guns right but this is a mini massage

going that's what I really like about it

you charge it off your laptop or any

kind of USB device so this is a u.s. be

chargeable massage gun and despite it

being so small and easy to travel with

it's really powerful like I'm using this

thing daily now to get my internal

rotators because I've been pretty tight

on the left side here like my upper trap

my upper chest my anterior deltoid and

my left

my right side not so much I've been

getting that side too but really

focusing on my left side here and this

thing has been super handy it also comes

with multiple attachments and when I get

my feet there's this like prong

attachment that I use it's awesome it

really digs in so if you really need to

dig in use the prong attachment I use

that for like the arches of my feet and

other places so now you know how to

properly deal out and why you should do

it and that you can use the extra time

to work on your soft tissue break up

those knots and just relax spend more

time with family and stuff like that so

naturally the next question is well

should you be doing a deal owed how do

you know if it's the right time for you

if you haven't been following a rigid

program and here's what I want to tell

you all right because this is really

just an individual thing you've probably

heard of overtraining which most likely

you are not overtraining the symptoms of

that are pretty extreme but there's

something kind of a little more minor

compared to that called overreaching and

that is really what you want to strive

for when you're really training hard

week to week you're trying to push

yourself beyond your normal limits

beyond your boundaries right when you're

doing that week after week and that

fatigue starts to accumulate that's

called overreaching and that's when you

start plateauing and you actually find

that you might be getting weaker

exercises that you were getting better

at now feel harder when you reach that

point no matter how experienced you are

that is a sign that it's time for a D

load if you're a complete beginner or

maybe just recently you started

following a you know a workout program

consistently maybe it's been a couple

months and you're still seeing progress

that's normal someone who's new to

fitness your body's going to keep

adapting and you're going to keep seeing

progress for upwards of like six months

or more but once you're experienced

you've been doing consistent exercise

for I would say you know anywhere from

like a year or more then you really want

to start programming looking at every

four to six weeks how do you feel and if

you're feeling those overreaching

symptoms like you're just you're not

able to push yourself further then take

a week with less volume or take a week

off even and it will benefit you last

thing guys I just want to have a little

heart-to-heart with you because if

you're anything like me

then you just want to keep pushing you

don't want to take a break you don't

want to take a week off and I'm guilty

of that I've sometimes gone three or

four months without any kind of deal out

or break whatsoever and it's because you

mean well you have good intentions and

you just want to keep making progress

but you know don't deny it if if your

progress is stagnant and you're cheating

maybe you're you're breaking form to get

those extra reps right or you're I don't

know whatever you're doing to to fool

yourself you need to realize that unless

you're taking peds

all right performance-enhancing drugs

then you're just like everybody else

every other natural athlete and your

body's going to need a break and you

deserve it after all the hard work you

deserve it

so don't be afraid to do this don't be

afraid to take a week whether it's a

complete week off or just D loaded

training just do it and I guarantee you

won't regret it because you will bounce

back stronger than before

all right everybody as always thank you

so much for watching I really appreciate

it and if you found the info in this

video helpful please drop a like because

that helps me out in return all right

don't forget to subscribe and turn on

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channel and with that said I'll see you

in the next one

talk to you later

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