The Effects of a One Week Deload Period on Muscular Adaptation

This week I have Max Coleman on the podcast to discuss his recently published paper on deloading.

Max is a student at Brad Schoenfeld’s lab and looked into the impact of a week of the gym and the impact it had on performance and muscle growth. Did it help boost results or was it not needed at all? Find out today.

Timestamps:

00:00 Intro

02:19 Intro about Max

05:39 Gaining more from doing less, deload study

10:45 Study design and hyptothesis

20:34 Differences found

24:00 Extrapolations and assumptions of the findings

27:43 When to take a deload and how much to do

34:05 Common claims about deloads

38:22 What were the limitations of the study

45:19 Was performance tracked and were there outliers?

49:36 Concluding thoughts and practical takeaways

53:32 What are indicators that you need a deload?

56:56 When do you know that you're recovered?

01:01:47 Are there times for pro-active deloads during a cut?

https://www.instagram.com/coleman.et.al/

https://sportrxiv.org/index.php/server/preprint/view/302/604

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