Uploaded April 2020 | Updated September 2026, 2 weeks ago
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Is a deload really necessary? Absolutely. Why do you think any serious olympic athlete has deload weeks in their program? And it's not just olympians that can benefit from deloading either. It's literally ANYONE who pushes themselves continually beyond their strength or cardiovascular limits week after week.
When you're a complete beginner and for the first 6-12 months or so of your training a deload won't be necessary. Your body is still new to training and will continue adapting to the stimulus. But once you've been consistently training for a year or more, it's time to start adding deloads into your program.
How often to deload depends on the intensity of your program and your experience training, but general rule of thumb is to do some form of deloading every 4-6 weeks (I admit though, I often go more like 8-12 weeks because I'm so stubborn).
How to deload properly is not easy to answer. It really comes down to preference. The recommended way to deload is to reduce sets or reps by 50-70% and otherwise keep your training the same. However, I've taken weeks completely OFF from my resistance training and still came back stronger. The only difference with the week off is I typically gain a little bit of body fat from less calorie expenditure.
I hope this video is helpful. And as always, don't forget to like and subscribe!
-Ryan
––––––––––––––––––––––––––––––
Buddha by Kontekst soundcloud.com/kontekstmusic
Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0
Free Download / Stream: bit.ly/2Pe7mBN
Music promoted by Audio Library youtu.be/b6jK2t3lcRs
––––––––––––––––––––––––––––––
⏩⏩⏩ Get 10% OFF BaseBlocks calisthenics equipment with my promo code MTG10 at checkout! https://baseblocks.fit
You can also follow me here:
Instagram: goo.gl/7n5Nmn
Facebook: goo.gl/ZdJL3H
Do you appreciate my fitness and nutritional advice and want a way to support my channel? PayPal makes it fast and easy. Donations, large or small, are ALL appreciated: paypal.me/minusthegym Thank you!
Is a deload really necessary? Absolutely. Why do you think any serious olympic athlete has deload weeks in their program? And it's not just olympians that can benefit from deloading either. It's literally ANYONE who pushes themselves continually beyond their strength or cardiovascular limits week after week.
When you're a complete beginner and for the first 6-12 months or so of your training a deload won't be necessary. Your body is still new to training and will continue adapting to the stimulus. But once you've been consistently training for a year or more, it's time to start adding deloads into your program.
How often to deload depends on the intensity of your program and your experience training, but general rule of thumb is to do some form of deloading every 4-6 weeks (I admit though, I often go more like 8-12 weeks because I'm so stubborn).
How to deload properly is not easy to answer. It really comes down to preference. The recommended way to deload is to reduce sets or reps by 50-70% and otherwise keep your training the same. However, I've taken weeks completely OFF from my resistance training and still came back stronger. The only difference with the week off is I typically gain a little bit of body fat from less calorie expenditure.
I hope this video is helpful. And as always, don't forget to like and subscribe!
-Ryan
––––––––––––––––––––––––––––––
Buddha by Kontekst soundcloud.com/kontekstmusic
Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0
Free Download / Stream: bit.ly/2Pe7mBN
Music promoted by Audio Library youtu.be/b6jK2t3lcRs
––––––––––––––––––––––––––––––
