Why YOU Should Be DELOADING (And How to Do It)
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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:
tonygentilcore.com/2012/01/the-deload-week-and-why-you-should-use-it/
www.ncbi.nlm.nih.gov/pubmed/23016079
www.ncbi.nlm.nih.gov/pubmed/21771261
suppversity.blogspot.com/2012/10/detraining-and-training-periodization-6.html
www.ncbi.nlm.nih.gov/pubmed/23053130
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (creativecommons.org/licenses/by/4.0/)
Source: incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806
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Picturefit on KZfaq! 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!
@PictureFit 7 жыл бұрын
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!
@AminShahGilani 7 жыл бұрын
PictureFit I'm first! please do a video on working out in the morning vs evening!
@jensan7900 7 жыл бұрын
PictureFit 40-60% of 225 is 90 to 135lbs! Great video tho
@kanashimiotokonoko978 7 жыл бұрын
PictureFit Please make a video on steroids!!
@shahjmir 7 жыл бұрын
can you do a video on overtraining? I love your content wish there were more videos :P
@saminsaqlain9099 7 жыл бұрын
Make a video on How to lose man boobs
@MrOwenjames24 7 жыл бұрын
brain: deloads are good ego: gotta lift that heavy ass weight if you wanna grow
@taransunner9917 7 жыл бұрын
the dilemma is real
@PictureFit 7 жыл бұрын
Bro life.
@stevenwatson1547 7 жыл бұрын
Dude Seriously!!
@taransunner9917 7 жыл бұрын
james owen fitness... love the channel man, keep it up
@jnrmnr 7 жыл бұрын
exactly what I face currently 😂😂😂
@bigtex68 7 жыл бұрын
I've been deloading for last two years, and it works!
@PictureFit 7 жыл бұрын
Only 3 more years to go!
@skitoles 6 жыл бұрын
Lmao!
@akshaytati 5 жыл бұрын
Lmao
@Goblinmode420 5 жыл бұрын
Lmao
@r.s.334 5 жыл бұрын
You're a beast..... A BEAST!!!
@jerbear286 7 жыл бұрын
haha did anyone else notice the calendar said "gainuary" at 2:46
@bluecranberry9748 5 жыл бұрын
@@SuperAussie999 wooosh! It's a joke
@TechnoPig10 3 жыл бұрын
@@bluecranberry9748 well yea he understood the joke lol
@johnoakley4537 7 жыл бұрын
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
@PictureFit 7 жыл бұрын
Thanks! Not a big fan of those myself.
@owNagesk1ll 7 жыл бұрын
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 !!!!
@mistermeatcake1785 7 жыл бұрын
PictureFit thank you dude
@anabolicjesus6717 7 жыл бұрын
GO HARD OR GO HOME 8HOUR FULL BODY WORKOUT EVERY MORNING WHATEVER IT TAKES!, right babe?
@PictureFit 7 жыл бұрын
Confusion overload! RIGHT BABE?
@masonsmith5478 7 жыл бұрын
Jesus Senpai 8 hours of sleep close enough. fuck yheah!
@JohnSmith-cw1lf 7 жыл бұрын
Jesus Senpai yup. god i miss her :,(
@muhaiminzulkarnain5628 7 жыл бұрын
"Woohoo" -Sara Piana
@user-mw2vn7pv8n 7 жыл бұрын
YEAH GODDAMMIT MOSSERFUKKA
@KurNorock 7 жыл бұрын
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.
@AbudBakri 7 жыл бұрын
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
@PictureFit 7 жыл бұрын
Nice.
@Mversluis93 6 жыл бұрын
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.
@azsegrxdhtfgvijnkomlewrhtg9508 5 жыл бұрын
+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.
@Typidica 5 жыл бұрын
How long are your cycles?
@Typidica 5 жыл бұрын
@@azsegrxdhtfgvijnkomlewrhtg9508 lol just stop it
@scorpionz44 7 жыл бұрын
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
@TommyDT 6 жыл бұрын
I’ve been deloaded for years and see more gains on my belly
@phantomhawk01 7 жыл бұрын
I just found this channel, and I must say one of very few on you tube with real and factual knowledge. THANK YOU
@josipr.1719 7 жыл бұрын
Your videos are great man.".it depends" means so much 'cause it's important to know the facts. Keep up the good work!
@justinborja5435 6 жыл бұрын
Deloading was invented by people who want to steal your gains
@pavelberov2593 4 жыл бұрын
True
@pratikpokhrel5579 3 жыл бұрын
you are a human not a machine recovery is essential
@kantalot3797 3 жыл бұрын
@@pratikpokhrel5579 i think most of us are well aware of that at this point
@clipsotrips6657 3 жыл бұрын
*checks every corner of the room in case Jeff Cavaliere from **athlean-x.com** pops up*
@fredrikvonmatern3657 7 жыл бұрын
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!
@FinlandjinM 7 жыл бұрын
Same thing here
@kanashimiotokonoko978 7 жыл бұрын
Fredrik von Matern same dude, I had a terrible 2 week plateau and my lifts have stalled, time to deload
@ibrahimismail8670 7 жыл бұрын
Man thats one ugly hijabi.
@fredrikvonmatern3657 7 жыл бұрын
Ibrahim Ismail Haha, orange isn't you'll color?
@ibrahimismail8670 7 жыл бұрын
jk :D
@harryv6752 Ай бұрын
Okay. You got me. Love the drawings and the short, concise, and highly informative vid. Subscribed. 🤘
@deeptewari 7 жыл бұрын
Should you like or dislike this video? Well.. It depends..
@PictureFit 7 жыл бұрын
no, no, no, no! That's the only thing that doesn't depend...
@septicbile2901 7 жыл бұрын
PictureFit you tickle me sir.
@oscardavila8653 7 жыл бұрын
PictureFit, agreed. That thing doesn't depend... Disliked.
@Alex.Hubball Жыл бұрын
great video as always!
@Reyese98 6 жыл бұрын
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
@beastgangster7 6 жыл бұрын
Best fitness page out there, why does this man not have atleast 10 mil subscribers?
@alirezaalavi1504 5 жыл бұрын
I truly love this channel
@dudoklasovity2093 2 жыл бұрын
the information and animation is awesome!👍 thank you!
@adityabhan5299 7 жыл бұрын
Thank you so much for these informative videos!
@Mr.Ciobanu 7 жыл бұрын
This channel is mind blowing !
@MrSpicyAlCi 6 жыл бұрын
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
@farhadhabibullah548 7 жыл бұрын
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.
@hoangyitoroi7725 7 жыл бұрын
your video quality skyrocketed on another level. keep it up :)
@PictureFit 7 жыл бұрын
Thanks!
@jamesmacd2013 7 жыл бұрын
how do you always do videos i was LITERALLY about to search for !!
@PictureFit 7 жыл бұрын
Mind-Subscriber Connection.
@EricJohnsonresign 7 жыл бұрын
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.
@reachprotocol4367 7 жыл бұрын
awesome video man! I was actually just wondering about a deload phase.
@PictureFit 7 жыл бұрын
Thanks!
@andreask.2549 7 жыл бұрын
Thanks for making the video!
@Briansgate 7 жыл бұрын
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!
@PictureFit 7 жыл бұрын
Thanks and will do!
@DangerZone_GetRektDontCry 2 жыл бұрын
@@PictureFit will do what? Lmaooooo
@vlad_o_sh 8 ай бұрын
Picture drawing guy 🥲
@FattPiMP07 7 жыл бұрын
Incredible. This explains a lot! thanks 👍👍
@itsvolts1434 5 жыл бұрын
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!
@hindbremond157 7 жыл бұрын
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 !! .
@PictureFit 7 жыл бұрын
I'll see what I can do!
@abdulrahmanalzuhbi3484 6 жыл бұрын
you're the best fitness under science channel ever ... I really really like you... thanks for each video you make to benefit us,,
@handsofcreation3 7 жыл бұрын
keep up the good work !
@ChienChunCheng 7 жыл бұрын
great video as usual
@ishak3108 6 жыл бұрын
Amazing Video!👊
@Anonymous-bh7gl 7 жыл бұрын
This channel is amazing
@thetruth2258 4 жыл бұрын
I needed this
@subject0261 7 жыл бұрын
Wow I didn't know this 🤔 Thank you Picturefit dude 😁👍🏽
@PictureFit 7 жыл бұрын
You're welcome bud!
@slick.adventures 7 жыл бұрын
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?
@jokuvaan9250 7 жыл бұрын
Right on time! I have deload week next week 👊💪
@PictureFit 7 жыл бұрын
Nice!
@demosmylonas678 7 жыл бұрын
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!
@PictureFit 7 жыл бұрын
Thanks bud!
@ItZFlipz 7 жыл бұрын
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
@Pckledaddy 7 жыл бұрын
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!
@imakesushinotsushit 7 жыл бұрын
Thankyou PictureFit PictureFit
@DonneyLiu 7 жыл бұрын
Thank you very much for you tips!
@ZRE13 7 жыл бұрын
awesome video!
@edwardcullen3251 7 жыл бұрын
Excellent video.
@PictureFit 7 жыл бұрын
Thanks!
@teevlookorange8452 7 жыл бұрын
Love your videos .
@xXnels04Xx 7 жыл бұрын
Great vid! Keep it up !:)
@joeyaxle8191 7 жыл бұрын
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!
@PictureFit 7 жыл бұрын
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.
@AntonioDal. 7 жыл бұрын
This video is gonna be abused so many times by lazy people
@joshjohnston7388 7 жыл бұрын
Lazy people will find any excuse to be lazy. It's the only thing they are motivated to do.
@rc_youtubeaccount1331 6 жыл бұрын
ah! tight in my chest!
@Patt187 5 жыл бұрын
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.
@JackgarPrime 5 жыл бұрын
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.
@JackgarPrime 4 жыл бұрын
@Lord Takyon yeah it's a tough mental hurdle, but once you accept that it's important, you're glad you did it.
@oliverpogi920 7 жыл бұрын
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.
@ZhuGeLiang6969 7 жыл бұрын
thanks thanks thanks,, waiting this video for so long.
@PictureFit 7 жыл бұрын
You're welcome!
@jaycesar4104 7 жыл бұрын
Thanks for this dude.
@truemcclellan8946 2 жыл бұрын
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.
@sjkdec18 7 жыл бұрын
the tough part is distinguishing when you need to deload vs you just being lazy. point taken, though. thanks for the vid!
@PictureFit 7 жыл бұрын
Yep, that's why I recommend people to simply program in a deload week instead of playing the guessing game. Best of luck!
@ErhanBurger 7 жыл бұрын
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.
@PictureFit 7 жыл бұрын
Sorry if I missed your comment!
@ErhanBurger 7 жыл бұрын
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.
@twofiddyquad 7 жыл бұрын
It's not very often I read through comments on KZfaq. I read all these and you, picturefit; have made me laugh several times. I think we could be good friends lol
@keebaman 5 жыл бұрын
I love my pre-workout supplement. The focus I get makes me want to exercise everyday.
@Pierluigi996 7 жыл бұрын
I think you should add Kg too other then Lb.
@PictureFit 7 жыл бұрын
Ah, yea, I missed that! Sorry, I'll try next time.
@Rikujj0 7 жыл бұрын
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.
@kukifitte7357 4 жыл бұрын
@@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 💪💪
@zercherspecialist127 4 жыл бұрын
Rikujj0 i see you are trying to confuse our europeans bros , not cool mate👎
@joym.b6752 7 жыл бұрын
you are awesome!
@PictureFit 7 жыл бұрын
Thanks!
@Sportokonsultantas 7 жыл бұрын
i will use it in future, thanks
@Greg_Chock 6 жыл бұрын
Love the month of Gainuary. Much better than the month of Augh!
@threethrushes 7 жыл бұрын
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.
@blackkktie6879 5 жыл бұрын
Thanks a lot for info
@Pokevolver Жыл бұрын
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.
@HogShark 3 жыл бұрын
Subbed before 1M subs
@MarksMan36050 7 жыл бұрын
Damn this channel grow a lot since I've been subscribed
@PictureFit 7 жыл бұрын
=)
@starfail7804 7 жыл бұрын
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
@zachbaugher421 6 жыл бұрын
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
@airpu4490 6 жыл бұрын
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.
@mohamedsharaf2281 7 жыл бұрын
u are the best dude
@chelseafc8126 5 жыл бұрын
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.
@shawnnosaurus 7 жыл бұрын
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.
@donchow9950 7 жыл бұрын
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!
@roivosemraiva 7 жыл бұрын
good sensible and easily to understand..please,do a segment on muscle loss for endurance athletes, and how to diminish muscle loss.. Thanks
@PictureFit 7 жыл бұрын
I'll see what I can do!
@JaySee5 7 жыл бұрын
Good job using the correct term of hypothesis instead of theory like your last video.
@PictureFit 7 жыл бұрын
I try to listen as much as possible ;)
@pauliusjarasunas1757 7 жыл бұрын
Video suggestion - make a video which food we should avoid while working out for muscle mass?
@screenname8833 6 жыл бұрын
Could make a video on joint recovery ?
@salamakissalaman5938 6 жыл бұрын
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
@mitchellfit3437 7 жыл бұрын
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!!
@Typidica 5 жыл бұрын
Cheers geezer
@HungryG 7 жыл бұрын
Could you do a video on overtraining? Resistance and HIIT; Is the a difference between the resulting overtraining?
@hollandmailey 7 жыл бұрын
can you do a video about aching muscles? like when you should/shouldnt be aching and what it means for muscle growth
@mattwright6622 7 жыл бұрын
I got sick and had a week away from the gym.after that week I had my strength.this could be the reason
@cliffbartlett5799 7 жыл бұрын
Hey Picture Fit! Awesome video! Can you do a video on Bread? Yes bread, so many sources say its great for you, others say avoid it all all costs, most carbs are like that, but bread seems to be a hot topic. Thank you!
@PictureFit 7 жыл бұрын
I might have a gluten video soon, which kind of covers this :)
@jigginjohnson2893 3 жыл бұрын
Yep. I have to deload.
@JayHrabosky1 2 жыл бұрын
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.
@Pikachuwhichissurprised 3 ай бұрын
Deloading most likely isn't your problem. I'd look at your programming first.
@papaspaulding 5 жыл бұрын
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
@urielnascimento3567 5 жыл бұрын
9th month of multiple training, coming from calisthenics the entire last year. Had some huge newbie gains because I started to like the pump and my calisthenics weren't doing it for some muscles. Now I'm doing gymnastics, yoga, weightlifting, and kyokushin (the latter being the main focus,mso all of the other 3 are built around improving my fighting skills) and holy shit does it feel as taxing as it feels good. I'd recommend for anyone doing those many different activies as I'm doing to deload from one into the other so to speak. This is because flexibility is also taxing for your system, so you need time for your body to adapt aswell. I had huge flexibility gains this week after not doing a single yoga stretch the entire last week and many friends that go farther into the flexibility training for taekwondo (I use some of their drills to improve my kicks) reported similar results. So, I'd recommend something like: stop doing any strength training but do yoga for a week; then do just yoga for a week and no strength training.
@parisedflores531 7 жыл бұрын
Despite the great information and orientation you provide, I must say I really like your drawings, man, they're cool, haha.
@PictureFit 7 жыл бұрын
Haha, thanks!
@skaterfugater 7 жыл бұрын
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.
@JobBouwman 6 жыл бұрын
"Dank you for watching!"
@forteastro6996 7 жыл бұрын
5/3/1 has its own deload week. I'll do it every 2 cycles but had to do it during finals. Pretty hefty.
@gnimdotako8 7 жыл бұрын
You should make a video about what to do if you missed your workouts for a few days/weeks
@nathanh328 7 жыл бұрын
could you make a video on refeeds? currently cutting and not sure about some stuff (is it a meal? or day? how many cals should I add? how often during cutting?) love you channel's content!
@PictureFit 7 жыл бұрын
Check out my carb cycling video if you haven't. Similar concept to re-feed but in a daily fashion. I'll try to touch on re-feeds in the future!
@nathanh328 7 жыл бұрын
Ill check it out, thanks!
@Paulo34343 Жыл бұрын
I started feing ache around shoulder, elbow, wrist and knee area. Even my neck muscles got streched out. Definitely a deload time.