-: The last way that we're gonna apply
a neurological phase here,
is when a neurological adaptation is not the goal.
And that is when we're trying to de-load,
especially de-loading from metabolic stress.
So if you think about it,
metabolic training is as far away
from intensity-based training as you can get.
We got higher reps and density work
with very short rest periods at metabolic,
and then in neurological training we got
longer rests and shorter reps,
and lower time under tension,
and peak intensities and peak loads.
So, very simple what we need to do.
We need to have low enough reps that
we're not creating a lot of metabolic stress,
so we don't want any oxidative stress.
We're not looking for accumulation of lactic acid,
we need longer rest periods for that to "clear,"
and then the more we wanna
take advantage of the intensity in this,
then the more those are gonna gear towards their extremes.
The more this is just kind of a casual de-load,
the more these can kind of, well,
they don't have to be rests,
like we're preparing for a one RM,
because really, the whole goal of this phase
is not to work on maximal strength,
or work on explosive strength,
it's just to not be hitting metabolic stress,
while still contracting things and
keeping the motor patterns fresh,
giving the body a little bit of stimulus
to partition some nutrients where we want it to go.
So, not a lot of sets to failure.
Volume is dependent on what you need to de-load from.
So, if you're doing this, and say you're coming out
of a phase where it was higher vibe,
so say one of the more metabolic hypertrophy phases,
so say you were doing oxidative hypertrophy,
in that case, we may need to do less volume,
because you may need to de-load from volume,
not just the metabolic stress.
So even though you're doing a completely different stimulus,
volume is volume, in terms of when you need to do a de-load.
What I'll tell you is that, remember the goal is to de-load.
A lot of people make the mistake of getting greedy,
and then what happens is they don't
get enough recovery during their de-load,
and then either they go back into training,
and they didn't get the benefits,
and they just grind through it, not getting any results,
doing the struggle hustle,
or, they realize that they need to take a longer break,
because they didn't get what they needed,
and so it takes twice as long.
So don't get greedy and waste time
in a low stimulus phase, where it's like,
"Okay, what'd you do?"
"I just did little stuff," but it was just enough
that it wasn't quite recovery.
The stimulus for de-load is recovery.
All of the boxes here, what really matters is that,
this is not stressful, this is not stressful,
this is not stressful, so on and so forth,
it allows me to recover, 'cause that's what I need.
So I'm de-loaded from metabolic stress,
I need the liver to have a break,
I need my mitochondria to have a break,
I need inflammation to clear,
I need oxidation to clear,
I need time for all of those adaptations
to set in and take effect,
especially the longer ones, not the acute
nutrient partitioning ones, but the ones
for mitochondrial biogenesis, the ones that maybe
take eight days to go through.
I'm trying to allow all that stuff to happen,
while my body generally just repairs,
it gets to catch up on things like detoxifying,
and stuff like that, that maybe it wasn't able to do
as efficiently, because I was dealing with a lot of
metabolic waste from the metabolic training or whatnot.
I just want to focus on improving my sleep,
my digestion, all of the things that get
beat up a little bit when we're training really hard
for those body composition goals,
those hypertrophy goals, whatever they may be.
We need that recovery, that's the whole purpose.
The whole purpose of this, is so that next week,
we can train harder for a stimulus.
So don't err on the side of working
a little too hard during your de-load,
and then not being able to
ramp up the stimulus after your de-load.
That's, by far, one of the biggest mistakes is,
people have a hard time going into the gym,
and not being able to keep it in check
at this level, and so then sometimes,
their de-load needs to be,
"You're not allowed to go in the gym."
So, if you're going to use a neurological phase
as a de-load, you need to follow the parameters.
Because what will happen, because it's an easy program,
it's an easy workout, is people be like,
"Oh yeah, it was light weight, so I did more reps,"
and then, "I didn't need that much rest,
"so I cut it down," and, "Oh yeah, I was feeling good,
"so I did a couple drop sets."
Those are the kind of things that we'll get
from people after they've been prescribed this,
because on paper, it's an easy program,
they go to the gym, it's fairly easy,
and because they want to work hard,
they associate, "If I work harder,
"I'm gonna get faster results."
During this phase, they don't actually
get what they were supposed to.
And so what happens is their net results
are less because they got a little bit greedy,
and they didn't get that recovery week,
instead they got just a really ineffective training week,
that's just gonna slow their progress.
Because then we still have to, somehow,
find that recovery somewhere, or we're gonna
jump back into the next phase, and not be able
to perform and recover at the rate we want,
not get the results at the rate we want.
Neurological phase: great way to de-load
from metabolic stimulus, as long as you adhere
to the variables.