#Deloads

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#Deloads Reel by @urneki777 - Crushing skulls on my deload week 😮‍💨 - - Code : NEKI @modusimo_powerbuilding - - - - - - - - - - - - - - - - - #gym #fitness #explorepage #fyp #n
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@urneki777
Crushing skulls on my deload week 😮‍💨 - - Code : NEKI @modusimo_powerbuilding - - - - - - - - - - - - - - - - - #gym #fitness #explorepage #fyp #neki #gymrat #motivation #gymmommy #tattoo #emo #legdayworkout #legfordays #glutes #gluteworkout #quads
#Deloads Reel by @australianstrengthcoach (verified account) - Deloads work, you just need to know the rules. Rule 1: You need to load before you deload. If you are not lifting heavy enough or working hard enough
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@australianstrengthcoach
Deloads work, you just need to know the rules. Rule 1: You need to load before you deload. If you are not lifting heavy enough or working hard enough, you have not earned the need for recovery. In the first 6 to 12 months of training, most lifters do not need a deload. Rule 2: The best deload strategy is not taking an entire week off. Save the full week off for when life forces it on you, such as illness, travel, or unexpected events. Rule 3: The most effective approach is to reduce volume, not intensity. Cut your sets in half while maintaining or even slightly increasing load. This method is backed by tapering research on powerlifters and ensures you recover without losing strength. The reason deloads get a bad name is that many people use them when they are not training hard enough to need one. That does not make deloads useless, it just means they are being applied incorrectly. At the highest level, every serious lifter uses some form of deload before competition, and then they go and set records. Check out this seven minute video where I provide an in-depth explanation of my deloading strategy and how to apply it to your own training. Save this post for reference. #deload
#Deloads Reel by @lizokryptonian (verified account) - Considering I'm finishing my own deload week I wanna talk to you guys about deloads. 👇 . 💡Deloads are simply put; short planned periods designed for
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@lizokryptonian
Considering I'm finishing my own deload week I wanna talk to you guys about deloads. 👇 . 💡Deloads are simply put; short planned periods designed for recovery! If you're following a properly structured training program which requires progressive increase in training volume and intensity then after some time your body will hit a plateau in terms of muscle and strength gains (or even regress). Also you might notice a sudden drop of energy or even some form of injury or inflammation (joints and a connective tissue). All these in combination are signs of “overreaching” which I covered in one of my previous posts. ⚠️That is how you know it's time for a deload! Deloads can be planned up ahead (tactical deload) but very often deloads are done based on a feeling and current requirement. . Common deload methods: ➡️Reducing intensity/weights you're using (usually to 40-60% of regular weights you're using) ➡️Reducing volume (reducing number of reps per set, reducing number of sets…) ➡️Doing something else entirely instead of lifting (ex. light cardio etc.) ➡️Changing exercise selection (still alongside reduction in overall volume and intensity) ➡️Taking a full week off from training ... . While we don't have specific studies on deloads, there are a bunch of indicators drawn from different studies which directly indicate how important deloads are for the recovery and the long term progress. 💡Multiple studies found that there was no difference in terms of muscle and strength gains between subjects who trained 12 weeks straight and subjects who took 3 week breaks in between during the 12 week period. The same results were found between athletes who trained 6 months continuously and subjects who were taking 3 week breaks (every 6 weeks) during those 6 months. 🤓If we consider that taking 3 week breaks in those studies didn't affect the rate of progress in subjects, logic and a bunch of real world evidence indicate that taking less frequent shorter breaks (1 week deload for example) might even be beneficial for increasing the progression rate in the long run. Extension in the comments⬇️
#Deloads Reel by @mjrank - You don't need deloads ____________ #gym #gymmotivation #bodybuilding #fitness #aesthetics #science #sciencebasedtraining #preworkout #pre #supplement
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MJ
@mjrank
You don’t need deloads ____________ #gym #gymmotivation #bodybuilding #fitness #aesthetics #science #sciencebasedtraining #preworkout #pre #supplements
#Deloads Reel by @colton_the.limit.breaker (verified account) - Deload week done!🔥 I'm ready for the next block Comment below how often you Deload and why? @notorious_lift SSG4s will always be a reliable deadlif
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@colton_the.limit.breaker
Deload week done!🔥 I’m ready for the next block Comment below how often you Deload and why? @notorious_lift SSG4s will always be a reliable deadlift shoe🔥 use the link in my bio to get your own! #strength #powerlifting #fyp #instagood
#Deloads Reel by @calgarybarbell - There's a common misconception that deloads are about "just doing easy training," and I think there's more to it. What do you think?⁣ ⁣ #powerlifting
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@calgarybarbell
There’s a common misconception that deloads are about “just doing easy training,” and I think there’s more to it. What do you think?⁣ ⁣ #powerlifting #powerliftingcoach #deload
#Deloads Reel by @leshanfit (verified account) - Deload week explained - 🔗 in bi0 for workout programs (use code: DIPS for a discount) 💕 #fitness #weightgainjourney #workout #fitnesstips #glutework
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@leshanfit
Deload week explained — 🔗 in bi0 for workout programs (use code: DIPS for a discount) 💕 #fitness #weightgainjourney #workout #fitnesstips #gluteworkout #fitnessmotivation #fitnesstransformation #glutes #blackfitness #mealprep #hipdips
#Deloads Reel by @liftrunbang1 (verified account) - Deloads are something that have become popular over the years and something as a strength athlete, like powerlifting or strongman etc, might be benefi
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@liftrunbang1
Deloads are something that have become popular over the years and something as a strength athlete, like powerlifting or strongman etc, might be beneficial. - The reason being is because a taper or deload can allow fatigue to be reduced or dissipate and then there can be a greater degree of strength EXPRESSION due to this. - Most people absolutely do not understand these mechanisms and then say all sorts of reasons as to why you need a deload. Well, physiologically that’s the only reason. - From a hypertrophy standpoint, there is no physiological benefit to it. You aren’t going to grow more during a deload. If you come out of a deload and find that you’re stronger, all that tells me is that you had the same issue going on as the strength athlete. You were in a consistent state of fatigue debt so strength expression was reduced. - But the idea that you will increase volume over time to some insane amount and eek out some little gains, and then deload and see more gains, or that there is some hypertrophy benefit is really not factual. - Let’s examine this.... - Most people scale up their volume over time, then see a reduction in progressive overload, or an increase in joint pain or a decrease in motivation to go the gym - They then believe that it’s time to deload, and repeat the process - Since muscle growth occurs due to an increase in myofibrillar protein synthesis when muscle damage is low, the real solution is to actually keep muscle damage as low as possible by.... - Not doing excessive volume - Not over emphasizing longer muscle length movements - Not taking every single set to true failure (this is why heavier loading is just so much better all the way around) - If you need a deload for psychological reasons by all means, take it. But from a muscle growth perspective it absolutely serves NO PURPOSE. - Scale your volume effort, and frequency properly in order to not need deloads.
#Deloads Reel by @menno.henselmans (verified account) - Full video on my YouTube: link in bio #trainingoptimization #fitnessprogress #musclegrowth #strengthtraining #workouttips #exercisepsychology #mennoh
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@menno.henselmans
Full video on my YouTube: link in bio #trainingoptimization #fitnessprogress #musclegrowth #strengthtraining #workouttips #exercisepsychology #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline
#Deloads Reel by @jbailey_justdoit (verified account) - What I've learned over 20 years of training. Some of the best advice I can give is to trust the process don't compare yourself to others and stay cons
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@jbailey_justdoit
What I’ve learned over 20 years of training. Some of the best advice I can give is to trust the process don’t compare yourself to others and stay consistent!! Progressive overload (slowly increasing weight/reps) is key to long-term growth. Recovery is part of training (sleep, deloads, rest days). Meal prep saves results (and money). Discipline > motivation. Sleep is the ultimate performance enhancer. Mobility is a priority. You don’t have to eat “perfect” - consistency matters more than restriction. Form > ego lifting. Hydration affects energy, strength, and recovery. Tracking habits (steps, workouts, food) brings awareness and change. Environment matters (who you hang with, where you spend time).
#Deloads Reel by @adamroch18 - It's criminal making more gains doing 1 set 2x a week then 8 set once a week. Who would have though doing minimalistic training can build more muscle
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@adamroch18
It’s criminal making more gains doing 1 set 2x a week then 8 set once a week. Who would have though doing minimalistic training can build more muscle then doing heaps of sets ….. Only the people who try this method know. I’ve had so many people message me and comment on how it’s changed their physique dramatically switching styles and how much they have benefited Let me know in the comments. If you have switched from high volume to low volume I’ll post you on my story and do a reel with all the comments next time as proof. There is a movement slowly happening. And for the rest that want to stay stuck spending there whole life in the gym let them be eventually they will come to the other side And for us gains open gains doing f all training feeling fresh all the time not tired motivated never needing deloads. Stay stuck
#Deloads Reel by @ryan_maclellan (verified account) - Deloads are hard for me 😅 Because I wanna push 😤 🤷‍♂️ But i will admit it is kind of pleasant to not be completely wrecking myself during every s
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@ryan_maclellan
Deloads are hard for me 😅 Because I wanna push 😤 🤷‍♂️ But i will admit it is kind of pleasant to not be completely wrecking myself during every set this week. 😌 But I will still take unpleasant progress over pleasant without progress any day! 2 days out 😤 📲 If you’d like to try split for yourself and see how you fare, the link is in my bio (Price is going up in 6 days) 🫶 #deload #recovery #armworkout #biceps #triceps #tricepsworkout #benchpress #powerlifter

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