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deload

The Deload: The Path to Bigger, Faster, and Stronger


This morning, I messed up and forgot to feed my dog. So, being the nice guy I ran home to feed Rocky Balboa between clients. I flipped open my laptop  for a quick email to find my latest article is live on Breaking Muscle. 

This articles dives into the most forgotten part of the training continuum: Recovery. You see, without proper recovery gains in the gym aren’t maximized.

Poor recovery can stop fat-loss in it’s tracks, zap your strength, performance, and depress your immune system.  Since these are the major reasons most people train, recovery is a pretty big deal.

The most effective way to boost recovery is scheduling recovery workouts, often combined to form a deload week.

This is a week of lower intensity, lower frequency  training used to promote exercise recovery. I take all these variables head-on, providing you a solid game plan for success.

Ready to check it out?

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Deload bigger faster stronger
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Strong. Shredded. Athletic.

-Eric

Is your Training in a Rut?

Have your workouts as of late been lackluster? Do you lack motivation in the gym, always sore, and not making progress?

I have a big secret……. and it will keep you healthier and making gains year in, year out.

Are you ready?

Take a week off. Don’t come in and lift, don’t run and do sprints, don’t do bodyweight work, and don’t go for a 20 mile bike ride because you feel guilty.More than likely you are in some state of overtraining and need more time to recover. Before you think I have lost my mind let me explain this.

(This only applies if you have at least a year of solid training under your belt and are in pretty decent shape)

You should know your way around the gym and be able to move some decent weight and or be proficient at whatever task you are training for. I already recommend taking a week or two every two-three months and back off of your training by lowering your volume, intensity or both. unfortunately  wrists, elbows, knees, backs, and shoulders will still ache and the same nagging injuries will be hanging around. Muscles typically heal faster than the joints, tendons, and ligaments because of superior blood flow. Therefore even when a muscle feels healed from the constant beating workouts provide the joints, tendons, ligaments, and even the nervous system are not healed and need more time away.

After athletic seasons it is common for athletes to take a few weeks, even a month or so completely off from working out and training. In some comes cases, especially with wrestlers I have trained and my experiences playing football, this time leaves you mentally and physically rejuvenated. It’s not uncommon to add a few pounds of lean muscle and have more energy as a result.

Going pedal to the metal non-stop will lead to more injuries. Take period times away, cycle intense workouts with low intensity workouts, and occasionally take some time completely off.

Taking time off can be extremely difficult advice to take, but it works. Next time you are in a rut take time off, avoid the gym, and use the extra time to relax and recover.

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