Def think most people don't know how to reactively deload properly. BUT one extra week of hard training over the course of an entire lifting career can compound. If I have a long off season I do prefer to deload "reactively" so to speak. But even this is still not just pushing through an extra week. It's actually taking what I have as long as the strength is there. Because why constantly leave adaptations in the table every block just because it's not planned? (That is IF You don't have a competition planned) Then when I see during warmups that the strength isn't there a certain week, the deload immediately begins during that session. But it is an audible that you can't trust a lot of lifters to make.
Not directly related to this video, but i’ve been using the Juggernaut AI app the last 3 weeks now and I love it. Sure it’s annoying telling it “no im gonna go heavier than that” but I understand it has to learn from me. It’s introduced me to more specific lifts, like SSB squats, spoto press, and halting deadlifts. It’s a great tool, and i’m loving it. Thanks CWS for all of these resources! Between you, Dr. Mike, and my Biochem knowledge I feel unstoppable lol
For anyone that cares, 180~ lbs 23 6’ 175 bench 440 deadlift 295 squat. Having to rehab my squat form because it was inches above parallel, I think it’ll kick up quickly. Recovering from a broken scaphoid in may, and bench has never been something I wanted to do.
Could not possibly agree more with your take on deloads. Even for average gym bros like me with no plans on competing. The counter made is that "why leave gains on the table", but I find this idea that you are accidentally de-loading during a peak, just not substantiated enough. If your sleep, intensity, volume etc are all consistent, and you are keeping track of your data, then deloads are predictable with a huge degree of accuracy. The problem with reactive is that your ego *will* take over. Through passion and caffeine you can drag your carcass around for months beyond the point at which a deload would have yielded the best strength progression. I've tried both and every time I go longer than the 5 weeks, it's just complications. Harder to recover, joint pain, wasted sessions where I could have been resting to get back to meaningful training sooner.. just not worth it. The data tells me 5 full weeks is what I can train at my best, and it's better to listen to that over my emotions on a given day.
This popped up at a great time for me. My deload was scheduled to start today, and I tend to be quite rigid with the timings. But, afyer a jeavy week last week, I attempted to do one more day on Monday, and the strength just wasn't there. I ended up cutting everything down, though not as low as I would normally go on a deload. Watching through this, I do think now that I maybe should have just reactively started a full deload.
Sometimes the week after deload week feels so heavy and I am weaker than I was before the deload week. What does that exactly means ? Still too much volume or intensity during that weak or too less ? Or does it means that I planned my deload too soon or too late ? Not recovered from previous weeks ? I know many people experience that strenght loss / weakness after a deload week as well.
Strength does not decay that quickly, you are not weaker after a deload. You could be not recovered well enough or you could be creating an expectation for yourself that you'll be weaker after a deload and its psychological but muscle and force production qualities do not decay after a week (or two).
Def think most people don't know how to reactively deload properly. BUT one extra week of hard training over the course of an entire lifting career can compound. If I have a long off season I do prefer to deload "reactively" so to speak. But even this is still not just pushing through an extra week. It's actually taking what I have as long as the strength is there. Because why constantly leave adaptations in the table every block just because it's not planned? (That is IF You don't have a competition planned) Then when I see during warmups that the strength isn't there a certain week, the deload immediately begins during that session. But it is an audible that you can't trust a lot of lifters to make.
Well put
The high def sexy b-roll of Chad rolling no gi was a superb editing decision.
Always enjoy these videos.
Not directly related to this video, but i’ve been using the Juggernaut AI app the last 3 weeks now and I love it. Sure it’s annoying telling it “no im gonna go heavier than that” but I understand it has to learn from me. It’s introduced me to more specific lifts, like SSB squats, spoto press, and halting deadlifts. It’s a great tool, and i’m loving it. Thanks CWS for all of these resources! Between you, Dr. Mike, and my Biochem knowledge I feel unstoppable lol
For anyone that cares, 180~ lbs 23 6’ 175 bench 440 deadlift 295 squat. Having to rehab my squat form because it was inches above parallel, I think it’ll kick up quickly. Recovering from a broken scaphoid in may, and bench has never been something I wanted to do.
Minute question but does functional over reaching increase work capacity if done correctly?
@@Coach_Outlaww yes. You’ve got to challenge that top end to expand it.
Could not possibly agree more with your take on deloads. Even for average gym bros like me with no plans on competing.
The counter made is that "why leave gains on the table", but I find this idea that you are accidentally de-loading during a peak, just not substantiated enough. If your sleep, intensity, volume etc are all consistent, and you are keeping track of your data, then deloads are predictable with a huge degree of accuracy.
The problem with reactive is that your ego *will* take over. Through passion and caffeine you can drag your carcass around for months beyond the point at which a deload would have yielded the best strength progression.
I've tried both and every time I go longer than the 5 weeks, it's just complications. Harder to recover, joint pain, wasted sessions where I could have been resting to get back to meaningful training sooner.. just not worth it. The data tells me 5 full weeks is what I can train at my best, and it's better to listen to that over my emotions on a given day.
This popped up at a great time for me. My deload was scheduled to start today, and I tend to be quite rigid with the timings. But, afyer a jeavy week last week, I attempted to do one more day on Monday, and the strength just wasn't there. I ended up cutting everything down, though not as low as I would normally go on a deload. Watching through this, I do think now that I maybe should have just reactively started a full deload.
Can the AI app allow me to design my own program, but then help guide volume and load decisions week to week?
Or do I have to do a juggernaut program?
It creates the program.
@@JuggernautTrainingSystems Appreciate the response. I can't brin myself to fully relinquish all program decisions. That is wild.
For the recovery modalities I dont think you mentioned low intensity cardio. Any take on how effective that is at supporting recovery?
The general improvement in bloodflow can be helpful but I'm talking a 15-20 min walk being sufficient for that.
Sometimes the week after deload week feels so heavy and I am weaker than I was before the deload week. What does that exactly means ? Still too much volume or intensity during that weak or too less ? Or does it means that I planned my deload too soon or too late ? Not recovered from previous weeks ? I know many people experience that strenght loss / weakness after a deload week as well.
Strength does not decay that quickly, you are not weaker after a deload. You could be not recovered well enough or you could be creating an expectation for yourself that you'll be weaker after a deload and its psychological but muscle and force production qualities do not decay after a week (or two).
@@JuggernautTrainingSystems
Thanks, it makes sense. i will keep that in mind next time I deload.
This is the information I needed but I couldn't concentrate because I got lost in your eyes...
yes, those are acronyms, not abbreviations.
@@gueritodrew 👍🏼