Is DELOADING a WASTE OF TIME?

Summary

In this video, Wolf coaching, led by Milo Wolff, discusses the concept of deload weeks in training, challenging the common belief that they are essential for better results. The main study analyzed compared continuous training to taking breaks, revealing no significant advantage to deloading for muscle growth, and a slight advantage to continuous training for strength gains. While deloads may help re-sensitize muscles over time, frequent deloading isn't necessary. Instead, Wolff recommends reactive deloads when life circumstances make consistent training difficult. He concludes by suggesting that consistent training is generally more beneficial.

Takeaways

• 💪 Deload weeks may not be as beneficial for hypertrophy or strength as often believed.
• 📊 In a key study, the group that trained continuously without deloading showed slightly better muscle growth and strength than the group that took a deload week.
• 🏋️ Consistent training without a deload week improved one-rep max strength and isometric strength more than the group that took a break.
• 🧠 Participants who did not deload reported less muscle soreness and maintained high motivation over time, compared to the deload group.
• ⏳ The study challenged the common belief that cumulative fatigue requires regular deload weeks, with participants still performing well after 9 weeks of hard training.
• 🔍 Deloading may not significantly affect muscle growth but might hinder strength gains, especially in the short term.
• ⚖️ Studies suggest that long-term continuous training may lead to better outcomes than taking multiple weeks off, although deloads could help with resensitizing the body.
• 🐀 Animal studies show potential resensitization of muscle growth pathways after taking a break, but human implications remain unclear.
• 🛠️ Deloads might be more beneficial during life stressors or situations where effective training isn’t possible, rather than being scheduled regularly.
• 🤸 Deloads should involve some level of training, such as bodyweight exercises, to prevent loss of muscle and strength and maintain motivation.

Q & A

What was the primary goal of the study discussed in the video?

The primary goal of the study was to investigate whether deload weeks (training cessation) are necessary for hypertrophy and strength gains, comparing groups that deloaded versus those that trained consistently.

How were the two groups in the study structured?

One group trained for nine weeks straight without a break, while the other group trained for four weeks, took a one-week break (deload), and then trained for another four weeks.

What type of exercises were performed by the participants?

The participants performed exercises such as the Smith machine squat, leg press, leg extension, and seated calf raises, focusing on training to volitional failure.

What were the key performance metrics measured in the study?

The study measured muscle thickness (quads and calves), counter-movement jump height, one-repetition maximums on the Smith machine squat, and peak isometric strength using an isokinetic dynamometer.

What did the study find in terms of hypertrophy between the two groups?

Both groups showed similar muscle growth, with a slight advantage for the group that trained consistently without deloading.

How did deloading affect strength gains in the study?

The group that trained consistently without deloading showed greater improvements in one-rep max strength and isometric strength compared to the deload group.

What was the impact of deloading on muscle soreness and motivation?

The group that trained consistently reported a decrease in muscle soreness and steady motivation, while the deload group experienced increased soreness and lower motivation after deloading.

What is the traditional belief about cumulative fatigue, and how did the study's results challenge this?

The traditional belief is that consistent hard training accumulates fatigue, requiring a break. However, the study found that after nine weeks of hard training, participants did not feel the need for a break, challenging the cumulative fatigue concept.

What did the Ogasawara studies find about long-term training cessation?

The Ogasawara studies found that groups taking extended breaks from training (e.g., three weeks) saw slight reductions in muscle and strength during the breaks, with the continuous training groups showing slightly better overall results.

How might deloading potentially benefit trainees in the long term?

Deloading may resensitize individuals to hypertrophy and strength training, possibly enhancing long-term gains. However, the video suggests that deloading frequently may not be necessary for most people.