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When you’re trying hard to gain muscle and strength, you must train with a high level of effort, dedication, and intent. You also need a sufficient amount of volume to stimulate physiological adaptations. That type and amount of training can take its toll on both the body and the nervous system. Old injuries can flare up, new ones can start to appear, and delayed onset muscle soreness might linger longer than usual. You might even begin to notice that your libido, along with your motivation to train, plummets. Not surprisingly, your mood might also start to sour. Enter the deload, the solution to all training problems! You decrease training stress by reducing the weights you’re lifting, the number of sets you’re doing, or the days you’re spending in the gym. You can even exchange your exercises for less demanding ones. You do that for a week and then you feel better. Performance starts to go up again. But… What if you’re feeling fine? What if you’re showing no signs of fatigue or stagnation, or no aches or pains? Should you deload just because a training plan instructs you to? Wouldn’t it be more useful to keep training hard and continue to ride the gains train? What does a deload even do, precisely? Let’s consider all those questions, along with examining some of the best ways to accomplish a successful deload. What Happens When You Deload The old theory about deloading has to do with a phenomenon called supercompensation. You overload the body so that there’s a decrement in performance and then you allow it to rest. Nutrient levels and neurotransmitter levels supposedly swing back up and end up higher than they would typically be, allowing you to get a boost in performance. But that only happens to glycogen stores, not to the factors that play a crucial role in lifting performance. As such, the method is moderately useful for endurance sports, but not so much for lifting. Strength training performance is just not as reliant on glycogen stores as endurance activities. And unless your carb levels are extremely low, you likely will not achieve the level of glycogen depletion that would lead to supercompensation. Deloading also doesn’t supercompensate neurotransmitter levels, but it is true that a deload will help if you’re noticing symptoms of fatigue and your performance is going down. It has to do with beta-adrenergic receptor sensitivity. These are the receptors that interact with adrenaline to excite the nervous system. When they’re activated, your mental awareness and focus increases, you’re more competitive and energetic, and your heart beats faster and stronger. Activated receptors also allow your muscles to contract harder and faster so you’re more efficient at executing movements. If your training is excessive, or if the combination of exercise and day-to-day stress is high, cortisol goes up and these receptors can downregulate. This down-regulation means that you lose your capacity to respond to your adrenaline and your motivation, focus, and performance go down. When you include a deloading week in a weight-training program, the beta-adrenergic receptors recover the lost sensitivity and once again respond more strongly to adrenaline. This will increase strength, speed, motivation, and focus, among other things. So Should I Deload? Deloading is a tool. It’s used to recover beta-adrenergic sensitivity reduced by high cortisol levels. If you don’t suffer from such an issue, the deload won’t do anything for your performance. The training factors that can increase cortisol are: Volume. One of the main functions of cortisol is the mobilization of stored energy. More work means a greater need for fuel, which requires a more significant release of cortisol, which then increases adrenaline. Intensiveness. The harder you push a set, the more stressful it becomes. The closer you go to failure, the more cortisol you release. Psychological stress. When a load or an exercise intimidates you, it can also create a stress response that will lead to higher cortisol levels. Examples include attempting a PR or having a previous injury that makes you insecure about doing a movement. Neurological demands. The more familiar and efficient you are with an exercise, the less stressful it is on the nervous system. More complex movements, however, require a greater focus and mental awareness and in turn create stress. Density. Shorter rest intervals also lead to higher adrenaline levels, which require a more significant release of cortisol. A training program that has a high level of several of these factors is more likely to cause “overtraining.” If you only check one or two of these boxes, your chances of getting into an overtraining state are much lower. But let’s look at how the average lifter works out. I’m talking about the regular Joe you see at the commercial gym. They usually do not push hard, using perhaps a RPE (rate of perceived exertion) of around 7. They pretty much stick to “comfortable”
Origin: The Deload: Everything You Need Know

Sugar Made Me Do It! Pssst. Yeah, I’m talking to you. Have you ever, maybe after walking out of one of those Lululemon stores and seeing all those gluteally endowed sales people (and maybe mannequins, too), gone home and engaged in a little, you know, solitary sin? If you have, it’s not your fault. You’re no pervert. It’s the sugar that made you do it. At least that’s what they used to think. In the 18th century, British author Jonas Hanway wrote that sugar created “fantastic desires and bad habits in which nature has no part,” which is a polite, English, high-society way of saying that sugar makes you want to rub one out. The demonization of sugar continued on into the next century, when, in 1852, physician James Redfield argued that sugar, processed sugar in particular, was responsible for all kinds of moral failings. He thought each phase of sugar processing was a “stage in the downhill course of deception and mockery, of cowardice, cruelty, and degradation.” As such, he concluded that animals that lived on honey, like the bee, hummingbird, or bear, were brave and cautious, while those that preferred sugar lacked integrity, “as, for example, the housefly and the ant that lives in the sugar bowl.” Thirty years after Redfield made his candied zoological observations, John Harvey Kellog, the guy responsible for the grrreat Frosted Flakes in your cupboard, was back to linking sugar with improper thoughts and desires, insisting that sugar excited the genital organs. But that was then. We’re far more scientifically sophisticated nowadays. Sure. No longer do we link sugar with the impulse to pleasure yourself. Instead, we link it to the criminal mind, murder, and maybe even Nazism (Jerome Rodale, 1968). We think it’s toxic, evil, poisonous, even addictive – brother to alcohol, tobacco, cocaine, and heroin (Robert Lustig, 2013). Sugar is even believed to cause hyperactivity in children, along with diabetes and cancer. So afraid are we of sugar in general that some otherwise reasonable people now tend to avoid fruit, lest the sweet demon possess them and bring them to physical ruin. What in the world of sweet-tasting carbohydrates is going on? Sugar doesn’t lead to, or cause, any of the things listed above. In moderation, it’s a fairly innocuous and downright pleasurable foodstuff. Let’s look at each of these more modern accusations and see if there’s even a shred of merit to them, but first, let’s define exactly what we’re talking about when the topic is sugar. A Sugar by Any Other Name Much the same as 19th century physician James Redfield, we tend to ascribe different levels of evilness to different kinds of sugar, with white, refined sugar (sucrose) being regarded as the worst. What we need to remember is that all carbohydrates are sugar and that all carbohydrates, whether they be oatmeal, sweet potato, or table sugar, get broken down (hydrolyzed) in the digestive tract into the same three molecules: Glucose Fructose Galactose The only difference, as far as your body is concerned, are 1) that some carbs are more easily digested while others (fiber) resist digestion, and 2) fructose is metabolized almost solely by the liver, while glucose is dumped directly into the bloodstream and transported directly to all tissues. About 41% of fructose is also converted into glucose within 3-6 hours. The rest of it is oxidized, converted to lactate, or converted to glycogen and stored. Less than 1% is converted to plasma triglycerides, or fat. And all those fructose studies that cited liver damage and fatness? Most of them used amounts as high as 315 grams of fructose a day, which is equal to about 45 bananas. But the important point remains: All carbs, in the end, are pretty much equal; their digestive end products are the same. Table sugar is no more “evil” than any other type of carbohydrate; it’s just more concentrated and easier to digest. Sugar Isn’t Responsible for Diabetes Despite the widespread belief that sugar causes diabetes, there’s no one-to-one correlation between sugar and diabetes. Even The American Diabetes Association agrees. Sure, they recommend that you avoid marinating yourself with Mountain Dew all day, but there’s little evidence to prove that moderate amounts of sugar will cause diabetes. That being said, a diet high in simple sugars and simple carbs can reduce insulin resistance over time, thus leading to Type 2 diabetes, but that’s entirely different than the direct cause/effect pattern touted by most decriers of sugar. Additionally, brand-spanking new research has shown that high-fat, high-carb, high-calorie meals (junk food) can have an inflammatory effect on the gut, allowing proteases (protein-eating enzymes) to leak through, enter the bloodstream, and “digest” insulin receptors on blood cells. This effect, if repeated often enough by continuing to eat poorly, could then result in Type 2 diabetes, but again, the culprit isn’t specifically sugar. No, Sugar Doesn’t “Feed” Cancer
Origin: Everything You Heard About Sugar is Wrong