 We're back today. We're talking about deloads. Are they overrated do you need them? How do you use them? How do you utilize them? When why how whatever it might be be sure to subscribe to this thing a thumbs up We're back in action. I think the term deload is bad because they're overrated because everyone's always any time weights get heavy Or they don't feel their strongest or they don't move how they want or they're not adding weight to the bar They automatically think they need to deload or their recoveries off Then they buy a three hundred dollar massage gun that's absolutely useless and continue to spin their wheels Part of training and I talked about this in the last video is that we want to be able to adapt to the stimulus We don't necessarily want to recover right? We're not trying to represent our strength every day in the gym We're trying to build strength in the gym You want to represent or show the strength display your strength at a competition or when we're testing for one rep max Or if you play a sport on Sunday if you're a football player, etc So the fact that weights don't move perfectly or you're not adding weight every single week in the gym is actually super normal It's not emergency sign to slam the button and hit a deload. We can still get better We can still focus on other aspects whether it be hypertrophy whether it be a skill acquisition getting better at the lift itself We can work on our foot placement our hand placement our tightness, etc Now how do I like to use deloads or lighter weeks now? I maybe cut the volume by 30 to 50 percent on my main lifts Maybe not my accessories if we're in a training block And I maybe take the intensity down 510 percent But the big recoverability there or the deload there is the volume if I'm used to handling a top set on squats of a single Anywhere from one to three at like an rp8 or nine Maybe a seven and then we're doing a bunch of back offs three five six sets of back offs I'll just cut those back offs away and my top set instead of being a nine might be a seven or an eight a seven and a half Even taking a point five off the rp on the top set and cutting that volume by you know one-third Will allow you to recover allow you to take a mental and physical break from training your training session will be cut in half Time-wise you won't be sitting at the barbell squatting for six to ten sets or whatever it might be and obviously these are all very general But I'm just throwing out numbers out there so you can get an idea And the other factor is that some people may not need to do that at all The whole goal of rpe in a lot of senses is that you can predict or feel how you're training within that day Or hopefully predict on the load or the set you're about to do next and hopefully we can ride that wave the entire time If we have a four-week cycle and we're slowly adding volume But our top set is always rpe seven or eight and our even our downsets are seven or eights with sets of five or six if we need a D-load Naturally, hopefully if you're an experienced athlete and you're decent with rpe You'll know by the time you're loading up the bar that you just can't go as heavy that day my My downsets I'll be able to lighten the load also and again that will naturally Be a lighter week just because maybe I push too much the week before or the month before Again, hopefully have a coach hopefully have a program that allows you to guide through these things I've said it many times my analogy is that Just because we all drive cars and we need a basic understanding of cars I think that's a good idea to know what an engine a transmission of wheels brakes, etc Doesn't mean we all need to be mechanics But in training for some reason everyone wants to know all these Semantics and details about training and programming yet you can be the best lifter in the world and not have a clue What's going on Michael Jordan was the best player in the world and who knows his his basketball IQ could be high but handling a team Situation you could have no knowledge of it because you don't need to you You need to know the basics and they need to be able to follow the directions to get stronger get faster And I understand the thirst for knowledge wanting to do things optimally trust me understand That's how I got to where I am I started training and I want to be you know I didn't want to waste my time or spend my wheels in the gym So I started hunting down information coaches that I could learn from and luckily I got to learn from the best over The time but hopefully that gives you an idea of deloads. I actually don't even know what the heck the argument is on tiktok I just saw there's an argument call a gym talk hashtag Hashtag fit talk let me know in the comments below what that argument is and maybe I'll rebuttal on tiktok or another video here I appreciate you new video every Tuesday. Thanks so much 3sb.co all the gear if you guys want to check it out Support me support the gym and also look fly with some high quality merch. Appreciate you catch you next time