00:00:00
do I need one week if I get overreached
00:00:02
or what I don't think so there was no
00:00:03
evidence ever to support that you need a
00:00:06
week
00:00:09
off folks Dr Mike here for anization
00:00:12
this is manah hansmans from manah
00:00:14
hms.com
00:00:15
and menow I have a question for
00:00:18
you I'm a religious man you know this
00:00:22
and my religion is that every single
00:00:25
eighth week of training I D Lo I never
00:00:29
Delo before eight weeks and I sure
00:00:31
should ever deal it after am I doing
00:00:34
something wrong could I do something
00:00:36
better yeah that's something that a lot
00:00:39
of people actually believe and in fact a
00:00:41
lot of people inspired by the by Paquin
00:00:44
in large part based on the was Paul
00:00:46
Quinn the guy that did all this uh if
00:00:48
you had asked him probably he wouldn't
00:00:50
be as literal about it but there were
00:00:52
some Publications with him is the offer
00:00:56
that basically says four weeks hard
00:00:57
training full week off or massive de lo
00:01:02
and that has actually been recently
00:01:03
studied by Mike and um other good offers
00:01:08
so it doesn't work very well for one the
00:01:11
whole concept of taking a whole week off
00:01:13
is Hardcore you you need a good reason
00:01:15
for that if you don't build up to an
00:01:17
overreaching phase you don't need a full
00:01:18
week off if you look at Muscle Recovery
00:01:20
times of trained individuals doing
00:01:23
habitual workouts to very crucial points
00:01:26
there you're not an untrained individual
00:01:28
and you're doing a workout that is not
00:01:29
novel for you the recovery time of that
00:01:32
is 72 hours at the very most even if you
00:01:34
look at very high volume workouts and in
00:01:36
many cases if you're not going over say
00:01:38
six sets per muscle group the recovery
00:01:41
time can literally be a day there have
00:01:42
been frequency high frequency studies in
00:01:45
Norway where they look at individuals
00:01:47
doing six sets per day for six days a
00:01:49
week can probably even do it seven days
00:01:51
that's hardcore that's super hardcore
00:01:54
but you can work up to that and actually
00:01:56
recover from it so the idea that you
00:01:58
need a whole week off again this is
00:01:59
massive Gregorian calendar bias you know
00:02:01
it just happens to be a full week
00:02:03
because we organize our calendar in
00:02:05
weeks there was no evidence ever to
00:02:07
support that you need a week off so
00:02:09
that's point one the duration doesn't
00:02:11
make sense two the need to Deo every
00:02:15
single muscle group doesn't make sense
00:02:17
unless every single muscle group is
00:02:19
overreached at the same time exactly so
00:02:22
if you are again the the concept with
00:02:24
all week off or whole D out week it
00:02:27
would only make sense if you are
00:02:28
overreaching or working up to super high
00:02:30
volume and then doing a more targeted D
00:02:33
Lo period ideally for every single
00:02:35
muscle group that you indeed did high
00:02:37
volume four so what's much more apt to
00:02:41
use in my view is to do a reactive de
00:02:44
load also because you can't predict when
00:02:46
exactly you will need the D Lo a
00:02:48
reactive D Lo means that in contrast to
00:02:50
a proactive D Lo which means you plan it
00:02:52
in advance you react to how your
00:02:55
progress goes during a program you can
00:02:57
react to other stimuli as well whether
00:02:59
it's pump muscle soreness delay onet
00:03:01
muscle damage all of that stuff or you
00:03:04
can just react to Performance which is
00:03:05
often what I do and I think RP
00:03:07
hypertrophy app also primarily looks at
00:03:09
performance right correct so if your
00:03:11
performance is going down instead of up
00:03:13
that's a bad sign and if you're training
00:03:14
very hard if you look at the General
00:03:17
Adaptation Syndrome that's an indication
00:03:19
probably you have not yet fully
00:03:20
recovered you are still in that stress
00:03:22
and Recovery phase and your performance
00:03:24
has not yet superc compensated if you're
00:03:26
training like an absolute wuss it's also
00:03:28
possible that you didn't train hard
00:03:29
enough but I think for most individuals
00:03:31
watching this hopefully it's more likely
00:03:33
that you are overreaching than massively
00:03:36
under trining so if your performance is
00:03:38
not yet recovered from your last workout
00:03:40
that is an indication that for those
00:03:41
muscle groups again it's specific to
00:03:44
those muscle groups you have not yet
00:03:46
recovered and it might make more sense
00:03:48
to do speed work or take that session
00:03:50
off for that exercise and especially if
00:03:52
you see that say two days in a row or
00:03:54
two workouts in a row like you do bench
00:03:56
press performance is worse you do bench
00:03:58
press again performance is again worse
00:03:59
okay now that's definitely a trend you
00:04:01
need to take action for if you're just
00:04:03
going to wait eight weeks and you see
00:04:05
your performance go down for eight weeks
00:04:07
you're going to dig yourself into a
00:04:08
terrible recovery hole for absolutely no
00:04:09
reason because this has been studied and
00:04:11
the super compensation response that you
00:04:13
get after that it's not going to be
00:04:15
worth eight weeks of gains it's more
00:04:17
like one week of gains that sucks okay
00:04:20
so what man is saying I guess is let me
00:04:22
let me so what you're saying is you
00:04:25
don't necessarily want to pre-plan all
00:04:26
of your dads MH I would say is you want
00:04:29
to pre-plan some occasional D loads
00:04:31
because a week of easy training costs
00:04:34
you no gains lower systemic fatigue
00:04:37
increases your motivation to train again
00:04:39
allows you a week of easy stuff to
00:04:40
handle some life but we need some stuff
00:04:44
in the middle there if a muscle
00:04:46
overreaches too soon are you saying that
00:04:50
if my biceps overreach in week three of
00:04:52
a six-week plan I should take a one week
00:04:54
de lo for biceps or do you have any
00:04:56
other tricks that maybe are not as
00:04:58
extreme do I need week if I get
00:05:00
overreached or what I don't think so I
00:05:02
think most of the time you don't need a
00:05:03
week in fact most of the time especially
00:05:05
if it's just one workout that was off
00:05:08
just take off the rest of the sets for
00:05:09
that workout that's often enough if you
00:05:11
do that every single time super simple
00:05:14
reactive Deo model if performance goes
00:05:16
down instead of up you take the rest of
00:05:18
the sets off for that workout and if
00:05:20
then you see the next workout is fine
00:05:21
again that was evidently enough to get
00:05:23
you out of your recovery hole and
00:05:25
recover so that can be a very simple
00:05:27
reactive de lo model now if you notice
00:05:29
that you're not yet recovered afterwards
00:05:31
then you might need to do other things
00:05:33
if you might need to even do another
00:05:35
reactive de lo and if you are really
00:05:37
going to step it up on the volume or you
00:05:39
do a PL overreaching phase those type of
00:05:40
things then it might make more sense to
00:05:42
take more than one workout where you
00:05:44
deload but most of the time I think
00:05:47
especially if you're not doing super
00:05:48
high frequency training one workout that
00:05:51
you Deo is enough for like the you know
00:05:53
the the daily life didn't sleep that
00:05:55
well didn't have your nutrition that
00:05:56
well in order that type of stuff okay so
00:05:58
what you're saying is if I leg
00:06:01
pressed 200 kilos for a set of 10 this
00:06:04
week or this next workout I leg pressed
00:06:06
200 kilos for a set of nine and I really
00:06:08
tried it just didn't happen instead of
00:06:10
doing the five other sets that I was
00:06:12
planning for quads I just don't do any
00:06:14
more quads that is enough of a super
00:06:17
small volume or stimulus and fatigue
00:06:19
accretion that by the next workout that
00:06:21
I do leg press I might get 200 for 13 or
00:06:24
200 for 11 because uh just taking all
00:06:27
those sets off is good yeah yeah I would
00:06:29
personally never just do like one
00:06:31
workout per week where you train quads
00:06:33
yeah sorry uh per unit time yeah uh and
00:06:36
then for extra cautious something we do
00:06:39
at RP is a recovery half week so if your
00:06:42
muscle let's say your back is really
00:06:44
beat up take all of the workouts in the
00:06:46
next half of training as roughly one
00:06:50
half of the volume one half of the load
00:06:52
and even one half of the repetitions
00:06:54
that's so easy it's a warm-up you do a
00:06:56
week a half week of warm-ups by the time
00:06:58
you come back to week you should be
00:07:00
recovered enough to at least finish out
00:07:02
the rest of your mesal cycle before your
00:07:05
pre-planned de lo because of that
00:07:07
functional overreaching that we do at RP
00:07:10
decent all right let me ask you another
00:07:12
question that's a little bit related to
00:07:14
D loing aliens come they point the
00:07:17
phaser gun at Earth and they're like
00:07:20
meno which actress would you be married
00:07:24
to for one whole Gregorian calendar year
00:07:29
convincingly treating her like a
00:07:32
quain so that we don't blow up the
00:07:36
Earth you better be convincing two men
00:07:38
on none this I have I have an
00:07:40
answer for myself for a celebrity
00:07:42
actress I want to hear yours I can go
00:07:45
only by looks because I I watch quite
00:07:47
some movies but I really don't follow
00:07:49
any of the celebrity gossips I have no
00:07:51
idea what their personalities are but
00:07:53
the the girl that was in or woman that
00:07:56
was in The Matrix Matrix 2 she kind of
00:07:59
cheats with Neo she's the wife of the
00:08:02
the oh Scott's a perfect he knows Monica
00:08:06
beluchi she's legendary by the
00:08:08
way sure she exemplifies this right
00:08:11
here right Monica beluchi yeah o dying
00:08:15
peace good answer meno always great to
00:08:18
have you on where can people find you
00:08:20
meno hanson.com if you don't know any of
00:08:22
my contents you can get a free tour free
00:08:24
email course go to my website
00:08:26
immediately spam it in your face and you
00:08:28
get a tour of my most popular contents
00:08:29
if you're on YouTube I'm also on YouTube
00:08:31
at men. hansome and of course Instagram
00:08:34
guys thank you so much for tuning in and
00:08:36
by the way my question my answer to that
00:08:38
question I asked earlier isar lizo see
00:08:40
you guys next time what's
00:08:42
[Music]
00:08:53
lizo
