16d • OTHERS
Calisthenics atop Day 4 📉
Why is it a going down emoji?
Well, you probably need a deload and might not even know it
Think about the last time you took a deload.
Now how long have you been training hard with no deload?
If it's more than 7 weeks and you don't have one planned up ahead, you're sacrificing gains in the l
long run (next few months)
I used to not plan my deloads and I ended up in a 2.5 month long plateau and just pushing harder and harder
because I was brainwashed
by the fitness influencers
that the #1 thing in training is going to failure
BS
The #1 thing in training is varying the stimuli (Volume, intensity, exercise variation)
Ok, so how do we deload?
-bodybuilding deload
Half reps, half weight, half sets
-powerlifting deload:
~60% intensity with just 4-5 sets total per movement
-full week off
can work but the weights might feel heavy once you're back
I'm a fan of the powerlifting deload so that's the one I commonly use, as it's according to my goals
Example of a deload workout for primary bench day and tertiary dip day:
Bench 3x6 RPE 6
Ring Dips 2x6 RPE
So what can you do now?
Pick the deload you prefer (all are good)
Plan you next deload if it's not now
Image below on an example de loaded day
(week 4)
That's that for today, value as always
Lightweight BABY, keep overloading
Orfeas Onasis
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Calisthenics atop Day 4 📉
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