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How to Get BIGGER By Doing LESS (Start Doing This)

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Rating: 4.0; Vote: 1

Lets face it, building muscle is no easy feat and requires you to consistently push yourself harder and harder in the gym week after week. But, there is one often overlooked aspect of training that can enable you to gain more size and strength more effectively, all with less effort than youre currently putting in. And its with something called deload weeks. What is a deload week? A deload week is basically a week where you take it easier on your training. This is done by significantly decreasing your workload for that week. This then enables your body to fully recover and come back bigger and stronger afterwards. Why should you deload? Well, the reasoning behind this is based on research of how the body deals with and recovers from the physical stress of our workouts. Basically, with our training we provide physical stress to our muscles during our workouts. This breaks down portions of our muscle and as a result actually temporarily decreases components of our fitness like our strength. Then, as we recover by using rest days and deload weeks, the body adapts and comes back bigger and stronger for the next session. This is a phenomenon commonly known as supercompensation. Thus, if youre training hard and consistently, then a deload week is something that you must add to your routine. But unfortunately, most people just dont know how to deload properly. So lets go through how to do a deload week. If youre a beginner just starting out in the gym or someone who just doesnt push hard during their workouts, then a full deload week isnt needed. Instead, youll want to focus on getting stronger every week until you reach a plateau. Then, you can lighten the weight youre stuck on by 10% or so before re-trying that weight the next session. However, as an intermediate lifter youll need to implement a deload week. As for how often to deload in this case, youll want to run it every 4-8 weeks. And to run it successfully, youll want to still go to the gym and perform your usual workouts by lift about 10% ligher than you usually do and cut your workout volume in half. This can be done by doing half the number of sets and less reps for example. As for your deload week cardio and deload week nutrition, simply eat at maintenance calories and avoid any high intensity cardio. The same applies if youre deloading on a cut. By implementing this into your routine, youll notice a big improvement in your fatigue levels and your ability to continuously progress in the gym. WRITTEN ARTICLE: FILMED BY: Abdo Megahid Vimeo: Facebook
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym. Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Jay
The weird thing is every time I have missed a week or so going to the gym for whatever reason being sickness or being to busy I am way stronger like I have a second wind. I can notice the gains in appearance too which is a complete mindfck. It makes sense on paper but it feels like you are slacking. The body is a crazy machine. Im going through a cut for about 2 months now and the not eating as much isnt hard at all I backload my calories so I just dont eat very much in the morning but go to sleep full. The hard part is in the gym feeling weaker. Noticed a decrease the last few days in strength think ima try a deload. Great videos
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SPRING
Hello brother, your videos helped me realise many things that I dint know before, am currently on weight loss program, but as am doing diet control, I start to feel less energetic and can even feel the palpitations sometime during the day, if possible please make a video explaining how the body feels when you are new to diet control
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Joshua
I workout for a 5 months now. But after i got injured because of planche, i feel uneasy when there's no exercise. I thought that my hard work will loss. But i made a mistake, my muscle are still big and better. Expect my side fats are back.
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Todd
I was sleeping a lot, not lifting as much, and generally just tired and unmotivated over a week. I tried the de-load and WOW it really worked. All my energy and strength came back, and am sleeping like normal. Good advice, Jeremy.
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XYarman
What if I deload with calisthenics?
My main lifts are OHP, Bench Press, Pullups, RDL and squat. I dont go to the gym that week and just do some calisthenics routines. I will also save money if I do a deload every 4 weeks.
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Taylor
I feel like a decrease of only 10% isnt enough for rest and recovery. Sometimes you just need to force yourself to take 4 or 5 days completely off. I usually come back stronger when I do this
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Ninda
My health weaken recent day because of over training, this video is good idea to take rest untill my body ready again. I feel shoulder pain, leg sore, and lazy to move.
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RedWildBear
If I left the gym during a week (Because I will pass Christmas with my family) and do home and calisthenics workouts, that will count as a deload week?
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Jeremy
Hope you all enjoyed this one! Let me know what other topics/series you'd like to see me cover in the future and I'll get to it! Cheers!
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