Marco Siccardi#Deload week #LongRun - a short one โ๏ธ๐
Today was the first #run of this #deload week. Took the chance to train during #lunch break with this #EasyRun and enjoyed the #sun.
Brandon Scott Partin๐ฅฆ Nutrition in Training Phases ๐ฅฆ
These points matter because muscle growth is not driven by training alone, itโs driven by how well nutrition supports each phase of training.
โฝ๏ธ Fuel the Work Being Asked of You
๐ฅฏ Carbs Scale With Volume
๐ฅฉ Protein Stays Consistent Across Phases
๐ซ Deloads Are About Recovery, Not Restriction
#nutrition #micronutrients #muscle #musclegrowth #weightlifting #strengthtraining #protein #carbs #deload #repair #volume #onlinecoach #personaltrainer
๐ Training Through Plateaus ๐
Each of these plateau-busting strategies is essential, not just to get past the stall, but to evolve as a lifter
๐ Change the Stimulus (Volume, Intensity, Frequency)
โฌ๏ธ Deload to Rebuild
๐ฉผ Focus on Weak Points and Accessory Work
โค๏ธโ๐ฉน Prioritize Recovery and Nutrition
#weightlifting #strengthtraining #stimulus #volume #intensity #frequency #deload #recovery #nutrition #diet #onlinecoach #personaltrainer
๐ Deload Weeks: Recovery for Continued Hypertrophy
A deload week is a planned short period, usually lasting 5 to 7 days where you reduce the intensity, volume, or frequency of your workouts to give your body time to recover.
1๏ธโฃ Prevents Overtraining and Central Fatigue
2๏ธโฃ Promotes Full Recovery and Supercompensation
3๏ธโฃ Improves Future Training Performance
4๏ธโฃ Reduces Injury Risk
#deload #weightlifting #strengthtraining #musclegain #musclegrowth #hypertrophy #onlinecoach #personaltrainer
๐ Solid advice for staying on track toward your muscle gain goal, both mentally and physically.
๐ Stick to a Structured Program
๐ Track Nutrition Religiously
๐ Log Your Workouts
#tracking #workouts #exercise #progressiveoverload #hypertrophy #strength #deload #consistency #journal #onlinecoach #onlinepersonaltrainer
Adjusting Diet Based on Progress โ๏ธ๐
Without periodic adjustments, excessive calories may lead to unnecessary fat gain, while too few calories can hinder muscle growth.
๐๏ธ Track Body Composition, Not Just Weight
๐ Adjust Caloric Intake Gradually
๐ Modify Macronutrient Ratios
#musclegain #musclegrowth #diet #growth #progress #bodycomposition #calorieintake #macros #macronutrients #performance #recovery #refeed #deload #onlinecoach #personaltrainer
Brian LawsonBeing forced to #deload is humbling and frustrating.
The Gym NerdBack in the #gym game since a few days now and #training is going good again after #deload ๐
Today was #pullday so you see me doing weighted #pullup 88kg(that's me) + 10kg Vest. Luckily I'm not that tall so I can still get full strength in my #basementgym
Like always doing the eccentric part slowly and controlled... At least as slow as possible under that load ๐
#bodybuilding #backday #gohard #fitness #exercice #workout #pullups #homegym
I'm not dead... Just make #deload
What does this mean for me?:
- reduce frequency! 2 rest days after each #gym session
- reduce volume! I only do like 4 sets for a muscle at each #training
- reduce intensity! I only do a maximum of 80% of the weight I would normally do.
- NO CAFFEINE AT ALL! Resetting #caffeine sensitivity.
Why am I doing it?
To prevent #overtraining and keep up performance in the long run.
However mentally this is much harder for me than going to the gym every day ๐