Boost the muscle growth by doing Deload!

Can deload be used as a way to increase muscle growth? Actually what are the benefits of this deload program?

Read this article until it's finished and you will find out how important a deload session is to increase your muscle growth.

Some of you will probably do this when managing exercise performance.

That is overloading or increasing training by increasing new challenges over time.

This new challenge can include heavier training volumes or shorten the shortest possible time.

Indeed, this technique is one of the most effective techniques when you enter a muscle building program.

But what if done continuously? Can't it actually torture the body?

That's right, therefore you are advised to do deloading.

This delay is a period of time (usually around a week), which you will be free from training after a long overloading phase.

Why Do You Have to Deload? 

Sometimes these questions do appear on several world forums.

Some of you might think that taking deload time will change what you have gained when overloading becomes useless.

Though actually, it's precisely because you have worked hard in the gym when overloading so you need to do deload.

Deload itself doesn't mean to stop completely for one week.

Mostly, this deload is done in several ways. Like losing weight by half.

Doesn't this way exercise become easier? It's true and that's the essence.

The human body can only take a lot of pressure.

Without a break, it can mean that you can burn your own body, body fatigue that can be at a high level, until it is easily injured.

Therefore, this article invites you to use deload as a damage controller in your body. And of course, can help increase muscle growth.

By adding it to each training program, you can practice longer and without having to rest for too long (for example due to injury because the body is too tired).

The deload period gives your joints and tendons a chance to recover and improve themselves.

This will strengthen your body and mind from time to time.

If you constantly give 100% pressure on the body, psychologically it will affect your body. The next thing to fear is, this makes your body tired and muscle growth slows down.

Maybe you will think that this method (overloading) will make you stronger, but in fact the risk of injury is even more increased.

Increase Muscle Growth by Maximizing Deload

As stated above, that deload will help replenish your body's energy.

However, what should be done during deload?

Because the deload program is not a complete break, you are advised to keep practicing. One of them is cardio training.

Adding some lightweight cardio exercises is very appropriate to use as a deload period.

Avoid cardio exercises that are too heavy like HIIT (high intensity interval training).

Mild cardio training can help the recovery process by improving blood circulation to bring more nutrients and oxygen to all damaged muscle tissue.

This exercise method is also very appropriate for those of you who are in the process of recovering from an injury.

For application, you can do this cardio exercise 3-4 times a week during the deload period.

Enhance Performance with Light Weight Training

One other way when this deload period is to lift weights that are lighter than usual.

In general, you will be advised to lift a 50% lighter weight than during overloading.

For example when overloading you can lift loads up to 50 kilograms, then when deloaded you are advised to lift only 25 kilograms.

Very light isn't it.

Because it is lighter, you are also required to do exercises with perfect performance.

Fix bad habits that you have often noticed so that you can see better results, and avoid injury during deload.

In addition, use this deload period by developing stronger muscles.

If you do tricep pull down, then focus on triceps and make sure the performance for tricep is maintained, not on your stomach.

Or when you focus on your back muscles, you should avoid exercises that target other muscles.
New Exercise

Deload is also the right time to integrate several new exercises into your program.

After completing deload, you will return to the regular program and there is no better way to ensure that the development continues rather than constantly changing your training.

Adding new exercise can cause pain. Because that's why this deload period is very appropriate for its application.

So if your body experiences delayed onset muscle soreness (DOMS) when testing a new exercise, then you have enough time to recover.

Stay calm and give your body time to learn new exercise movement patterns.

Maximize Break Time

When entering this deload period, maybe your training schedule will be slightly smaller than when overloaded.

Practically, the deload schedule will cut a little practice time in the gym.

But you can take advantage of this time with more quality breaks. For example, you can use this time to sleep early so the body will recover immediately.

By getting more quality rest time, it is expected that your performance will remain and even get better when you return during overloading.

However, it is important to remember not to use this deload by sleeping as much as possible or becoming uninspired about anything else. Avoid understanding like this.

Use this deload period to get a really adequate and quality break time. The recommended sleep time is at least 8 hours every night.

Avoid Reducing Carbohydrate Calorie Intake

Some of you may still have the view that when this deload period, you also mean that you will reduce your calorie intake from carbohydrates.

Is it really like that? NO.

The goal of deload is to help your body recover from exercise activities that are quite heavy during overloading.

And carbohydrates themselves also function to recharge your body's energy.

When you return to the exercise program, make sure your body releases all the carbohydrates needed to restore muscle glycogen and rebuild fat-free muscle mass.

Maybe it will still come in if you really have to reduce your carbohydrate intake a little if you do exercises with high volume before.

However, don't reduce carbohydrate intake drastically if you still want to enjoy fantastic results.

Simply put, this deload period may differ from your exercise routine.

But it will be much better if you take advantage of this time of the week to give your body the opportunity to gather strength before being beaten again violently in the period of overload.

Certainly, this deload can also be said to be one way to increase muscle growth even though its role is not directly. However, deload will increase your training performance in the future.