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  • Deloads

    What is the best way to go about deloads? Drop a couple sets for a at least a minimum dose of growth, as well as lower RPE? I know Mike Israetel recommends dropping fatigue completely and in his program you kind of escalate sets, "overreach" for the final week and deload (usually 5th week). In deload week it is low # of sets and pretty much warmup sets, since you do half of recorded reps in the first week of previous mesocycle. Is there also the mentality to consider? Such as "I really don't wanna deload, I wanna keep training" vs "Damn I really need to dial things back after this week and recover". I say this since I returned to the gym about a month ago, have been loving training, and don't escalate my sets every week unless I have to. I think I'm still at the stage where I find a minimum dose where I grow and try to progress in weight, which has been steadily happening since my return.

    I've had a bit of knee pain and ham soreness, mainly since I didn't have anything like heavy RDLS training at home. It was mainly slider leg curls and single-leg RDLs to failure, hip thrusts. Sorry for the long-winded post.

  • #2
    Have you checked out any of our programs, free or paid? Those would be good examples of how we think deloads should be performed.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Thanks Jordan, what program would you recommend buying for someone who just wants to maximize muscle growth? I am a lanklet trying to bulk since I came back to the gym last month. I've been training for a few years but not sure how productively, took a year off during covid where I was training like a convict at home to keep any gains. Now I'm back in the gym with access to heavy weights and more equipment.

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      • #4
        I would start here or with our Beginner Template and then, after it stopped working, do Powerbuilding I or II.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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