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ABOUT ME

Braden Wuerch is an IFBB Pro bodybuilder, ultrarunner, and hybrid athlete. He is a former firefighter, paramedic, and infantryman turned strength-endurance athlete and coach. He has extensive knowledge in both bodybuilding and ultrarunning. He is a certified personal trainer and licensed massage therapist.

Braden focuses on helping others achieve their fitness goals whether that includes aesthetics, training for a race, or simply living a healthier lifestyle. He strives to help others achieve greater levels of peace and happiness by finding balance mentally, physically, and spiritually.

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How To Use Deloads For Muscle Growth (In Caption)
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How To Use Deloads For Muscle Growth (In Caption)

Training progression has been a bit stickier this week and I’m feeling just a bit more beat up than usual. This is a great spot to utilize a training deload to allow for recovery (CNS, joints, muscle) and lock in new tissue/strength. Many people pre-program deloads (ex: every 4-6 weeks of a training block) but I’ve found, at least in the bodybuilding world, this to be a bit overkill for most (especially when recovery, diet, balance of intensity/volume, etc is optimal). For the first several years of coming up in bodybuilding, I literally wouldn’t change anything if a deload was needed. If my body was weaker and could utilize a deload, I just pushed and still gave just as much intensity, but with potentially less strength for that day/week. I found that a few days of not quite matching strength numbers would act like a mini-deload and I’d be good to push on and progress by the following week. Over the last couple of years and since I’ve started handling true heavy weight, I’ve had extremely solid success handling deloads like this. First, I personally notice I can benefit from a deload every 8-12 weeks of aggressive training and progression. When a deload is warranted, I don’t change anything with training intensity (I still take working sets to failure) and do my best to match top set and any working set numbers. The only thing I change in a deload is a drop in volume and I remove the last working set from each movement. For example, if I usually have a top set and 2 backoff sets on incline press (3 working sets), during a deload, I will only perform the top set and 1 backoff set (2 working sets). Matching working set intensity while dropping volume will allow for a deload and recovery while holding current tissue/strength by holding training intensity static. My recommendation is to stop pre-programming deloads and go by feel. Listen to your body. MANY are wasting time with too frequent deloads and ill-designed deloads. As always, keep intensity paramount. Online Coaching And Training Plans: https://bit.ly/4eVoNjf 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #bodybuilding #bodybuilder #ifbbpro
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