Is It Time for a Gym Break?

We all know building muscle is not an easy task and requires you to push yourself harder and harder in the gym each week.

In theory it is simple that the more we put in the workouts, the more gains we make. But what if after all that work on your diet, exercise and supplementation, you have come to a standstill and can no longer see any gains? ?No matter how hard you try, you cant breakthrough?

What if I tell you that the best way for you to go now would be to take a break and spend less time in the gym.

There is one often overlooked aspect of training that enables you to get stronger and grow more muscle, all by putting in less effort.

It is the DELOAD Week.

As the name suggests, the deload week is simply that time to deload and relax. In short, it is?a vacation for your body. It is a planned break from working out or lessening training volume to give your body time to recover and then get back to the game of gains.

When planned and executed properly, this deload time not only help you recharge mind and body but also unlock greater gains and push you forward on your transformation journey.

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So how do you decide, when’s the time to deload?

Are you having frequent pains and feeling sore more often? Do you feel your lifts are getting weaker and your form is suffering? Is there a lack of motivation and feeling of exhaustion while working out? Have you hit a plateau and don’t see additional gains. If you have been nodding yes for the past 5 seconds, then it is probably time for a deload.

Your training style and level will also determine whether you will benefit from a deload. Hence, a body coach can be a better judge of the timing and the structure of deload period. Watch my latest video to learn more about structuring deload time. Click Here.

Deload time mitigates risk of over training and also prepares body for the increased demands of next phase. It gives muscles and connective tissue time to repair and rebuild. It restores cortisol levels and improves strength. It also eases off the mental stress of pushing your body consistently.

If done correctly, you would return from a deload week with a well-rested, stronger and more focused body—which means you will be able to push even more than before and stimulate new gains.

If you are a beginner or someone who works out but doesn’t train hard enough or push intensely, then a deload week is less applicable for you. However, what you can do instead is to focus on getting stronger week to week and tracking your workouts. If you reach a plataeu you can apply the deload concept by reducing the weights used by just 10% and then re try with the weight you were stuck at. You will be better recovered to push through that weight now and grow in strength.

If you are an intermediate or more experienced lifter, then it is advisable to schedule a full deload week in your routine every 4 to 8 weeks or so. It is best to listen to your body or take advice from an expert body coach on deciding the time for deload.

I advise reducing the weights and training volume as it will allow you to dispel fatigue and speed up recovery. You can even take a complete week off, plan a vacation and go for some deep tissue massages. Watch this video to learn how you should reduce weights in deload week and enable your body to push for a higher weight after the deload week.

If you are not sure which category you belong to and how you should be scheduling a deload week, then I can help. Reach out to me and book your free consultation. As a global body coach, I have helped numerous clients achieve their dream bodies and make the change to a healthier lifestyle.

Click here to visit our website and send us a message on [email protected] to book your free consultation.

Your Coach,

Christian Williams

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Christian Williams is a global body transformation coach hailing from Wales and settled in Dubai. In 2017, he founded?Christian Williams Physique Transformation?which offers in-personal and?online coaching programs. However, how his programs differ is that each nutrition and training plan is individualized to a clients' requirements instead of providing a blanket program. He compliments his programs with weekly check-ins to ensure clients are progressing in the right direction. Christian has accumulated over 16 years of experience, knowledge, and education in the fitness industry and uses it to help as many people as he can. Christian was awarded Silver PT of the Year by the prestigious Middle East Fit Awards in November 2020.

With a practical background of competing in a variety of bodybuilding competitions since 2008, he has also won titles of Mr. Wales, Mr. England, Mr. London - to name a few. Through his articles, he aims to mentor personal trainers and pass on his learnings, accumulated over the years, in order for them to become the best versions of themselves so they help their clients achieve their goals.

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