Exercise Scientist Analyses Whether Deloads Are Actually Useful or Just a Fancy Gimmick

Are de-load weeks really necessary or just another fitness trend? Exercise scientist Dr. Mike Israetel, along with fitness expert Menno Henselmans, recently weighed in on this hot topic. In a recent YouTube video,  Dr. Israetel questioned the common practice of taking a week off every eighth week of training.

However, Henselmans shattered this belief, pointing out that the idea of a full week off is outdated and not supported by scientific evidence. According to Henselmans, the notion of a week-long de-load is rooted in old-school thinking. However, recent studies, including those conducted by Dr. Israetel and other reputable researchers, have debunked this approach.

72 hours are enough for recovery says Henslemans

Henselmans argues that the concept of a full week off lacks logic and practicality.“The idea that you need a whole week off again this is massive Gregorian calendar bias you know it just happens to be a full week because we organize our calendar in weeks there was no evidence ever to support that you need a week off,” he said, highlighting that trained individuals typically require only 72 hours of recovery, even after intense workouts.

He further explains by adding research, “High-frequency studies in Norway where they look at individuals doing six sets per day for six days a week can probably even do it seven days that’s hardcore but you can work up to that and actually recover from it.” Moreover, Henselmans challenges the idea of de-loading every muscle group simultaneously. He suggests that unless every muscle group is equally overworked, a blanket de-load is unnecessary.

Instead, he advocates for a more targeted approach, focusing on specific muscle groups that have been subjected to high volume or overreaching. Henselmans proposes a more flexible strategy known as reactive de-loading. “So what’s much more apt to use in my view is to do a reactive de-load,” he explains. Rather than adhering to a rigid schedule, he recommends adjusting the de-load period based on individual needs and training intensity. This approach allows for more tailored recovery, optimizing performance without compromising progress.

The concept of re-active de-loading

Furthermore, he discussed the concept of reactive de-loading, which contrasts with proactive de-loading. Reactive de-loading involves adjusting your training based on your progress and response during a program, rather than pre-planning it in advance. In this approach, you react to various stimuli such as performance, muscle soreness, fatigue, and other factors during your training sessions. If your performance is not improving or if you’re experiencing signs of overreaching, you take action by reducing the intensity or volume of your workouts.

The key idea behind reactive de-loading is to adjust your training in response to your body’s signals rather than sticking rigidly to a predetermined plan. For example, if your performance declines in a particular exercise, you might reduce the workload for that exercise in subsequent sessions to allow for better recovery. This approach can prevent excessive fatigue, improve motivation, and optimize training adaptations without sacrificing progress.

De-load weeks aren’t necessary, according to experts like Dr. Israetel and Henselmans. Instead of a full week off, adjust based on your body’s signals with reactive de-loading. Listen to your muscles and adjust for better recovery and progress.