i haven’t seen a picture from the Olympia where Nick Walker looks good. Outside of mass he brings so little. his popularity is crazy to me.
I believe someone else mentioned it itt but thoughts on occasionally taking a week off? Are there any specific benefits or drawbacks? TIA.
If you're really pushing it then a deload week is good every 2-3 months but otherwise unnecessary if you're not hurt or sick
I have to take off for a week prior to my annual blood check to make sure my creatinine levels go back to normal so they don’t read high and signal kidney failure.
lot’s of benefits for recovery, especially of you have a high intensity program that requires a lot of recovery effort. i planned a deload week every 4th or 5th week for powerlifting and a longer cycle for bodybuilding, 6-7 weeks or so. i still lift through those weeks, just very lightly. if you want a week of a couple times a year that is great too. just try to be intentional or have a plan to do something active and have some physical recreation.
RP strength advises to deload every 8 weeks if you follow their volume protocols. I’m on week 6 and have just now started to struggle with my progressive overload. After next week I’m deloading for a week while planning out my next mesocycle
In addition to the above, deloading doesn't necessarily mean taking a week off. For example, deloading could be cutting your reps in half. Or maybe only 1 set per exercise, which is good enough to maintain. Or maybe doing all sets with at least 3 reps in reserve. Or maybe cutting sets in half. Or weights in half. Or maybe half the sets and half the reps but the same weight. Lots of ways to skin a cat. But taking a week completely off is great if you're drained and/or plateauing. I've taken a week off and returned stronger.
Here's similar testing from the Clean Label Project: https://cleanlabelproject.org/wp-content/uploads/securepdfs/CLPSweet-16OneSheeter_030325.pdf Dymatize ISO 100 is one of their "Clean Sixteen," which makes me happy since that is the protein that I buy. Bulk Supplements is a surprise. Would have never suspected that they're clean. Surprised that NOW isolate wasn't among the 200+ tested. I've purchased their 10lb unflavored bags and then gone with a 1:1 ratio by adding Dymatize. Their vanilla is horrible. Fortunately, you can find some 5lb containers of Dymatize (near expiration) for about $60-65 on Ebay. Much better than their $85-$105 retail containers. Protein has gotten so damn expensive since covid, but it's still no more expensive than the same amount of protein from beef, fish, or even eggs. Beans in bulk are probably the cheapest source.
Dymatize ISO sale ~ $60-65 each when you buy two. Vanilla has a 10% coupon https://slickdeals.net/f/18711079-2...powder-3-flavors-from-114-50-w-subscribe-save