WHAT IS A DELOADING WEEK?

• REST WEEKS FROM THE GYM
• EXCUSES TO FALL OF OF YOUR DIET
• YOU ARE NOT GOING TO LOSE ALL YOUR GAINS. ESPECIALLY IF YOU ARE EATING IN A SURPLUS. IF WE LOST MSUCLE SO FAST, WE WOULD NOT HAVE MADE IT THIS LONG AS A SPECIES. STOP BEING A BIG BABY!

• A WEEK-LONG REDUCTION IN TRAINING INTENSITY (REDUCED REPS/REDUCED WEIGHT).
• A PHASE OF RECOVERY FOR THE CENTRAL NERVOUS SYSTEM, CONNECTIVE TISSUE, AND MUSCLE RESILIENCE.
• A GREAT RESET FOR YOUR HUNGER LEVELS. OFTEN, INTENSE STRENGTH TRAINING CAN RAMP UP YOUR APPETITE AND LEAVE YOU STRUGGLING TO STAY WITHIN THE BOUNDS OF EVEN A SURPLUS.

• IF YOU HAVE BEEN CONSISTENTLY STRENGTH TRAINING FOR LONGER THAN 2 MONTHS
• THINK YOU MAY BE OVERTRAINING. SYMPTOMS OF WHICH INCLUDE:

1. GENERAL MUSCLE/JOINT ACHES

2. IRRITABILITY/DEPRESSION

3. DECREASED IMMUNITY

4. LACK OF MOTIVATION

5. PERSISTENT FATIGUE

6. HEADACHES

7. INSOMNIA

• IN A NUTSHELL, DROP ABOUT 30% OF YOUR WEIGHT AND 30% OF YOUR VOLUME FOR ONE WEEK.
• RUN THROUGH THE MOTIONS OF YOUR TRAINING SPLIT, BUT FOCUS ON TECHNIQUE AND STOP WELL BEFORE FAILURE.

• A EXCUSE TO START A STARVE-BINGE CYCLE
• GOING TO GET YOU SHREDDED IN A WEEK OR TWO
• GOING TO DESTROY ALL YOUR NEW GAINS

• A CALCULATED APPROACH TO REMOVING EXCESS FAT AS YOU CONTINUE THROUGH A MUSCLE-BUILDING PHASE
• A CONTROLLED  WAY TO RELIEVE PSYCHOLOGICAL STRESS FROM WEIGHT GAIN
• A WAY TO START SEEING SOME OF THE CHANGES THAT ARE HAPPENING WITH YOUR PHYSIQUE

• IF YOU ARE FOLLOWING A MUSCLE BUILDING PROGRAM AND YOU BEGIN TO EXPERIENCE DISCOMFORT WITH EXCESS BODY FAT, OR EXCEED A HEALTHY BODY FAT PERCENTAGE

• GIVEN THE 1-2 WEEK DURATION OF A MINI CUT, YOU WOULD SIMPLY FOLLOW A MORE AGGRESSIVE APPROACH TO "DIETING"
• AIM FOR 0.8%-1% TOTAL BODY WEIGHT LOSS PER WEEK.