Ep 43 - What Can Exercise Science Tell Us About DELOADS w/ Max Coleman

The Strength Syndicate Podcast

Jan 17, 2024•1 hr 16 min•Season 1Ep. 43

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Episode description

The conversation covers topics such as supervised vs. unsupervised training, controlling for queuing and feedback, muscular adaptations in supervised training, stretch-mediated hypertrophy, lengthened partial reps, drop sets vs. traditional sets, and deloads. The discussion also includes practical considerations for drop sets and the design and findings of a study on deloading. The conversation explores the impact of deloads on motivation and the differences between planned and reactive deloads. The evolution of deloads in powerlifting and the individual variability in deload frequency are discussed. The role of fatigue and tiredness in training is examined, as well as the importance of tailoring deloads to individual preferences. The pendulum swing in training intensity and the culture of failure in powerlifting are explored.

Chapters

00:00 Introduction and Background

01:02 Supervised vs. Unsupervised Training

03:02 Controlling for Queuing and Feedback

07:11 Motivation and Intensity in Supervised Training

09:54 Muscular Adaptations in Supervised Training

16:11 Stretch-Mediated Hypertrophy and Lengthened Partial Reps

18:48 Debate on Lengthened Partial Reps

21:35 Drop Sets vs. Traditional Sets

25:23 Practical Considerations for Drop Sets

29:49 Deloads and the Study on Deloading

35:42 Design and Findings of the Deload Study