Those kind of people also seem to think they know more about exercise science too, or so I’ve typically found. There is always one… or several sadly!
Yeah I get way better gains from just hitting biceps for 3 sets twice a week, especially on top of the other work, which also creates some stimulus, so it’s more than enough, Besides it’s triceps which is where the upper arm mass is going on!
Don’t get me wrong I don’t have the biggest arms (14 1/2 inch), but I have lady size wrists (not pulling the “genetics” card), but like seriously at the joint they’re 6 inches! My wife has larger wrists, That and being 6ft 1 I’ve got the odds forever against me.
But yeah, going back to deloads, there are plenty of Studies now supporting it to some degree, as well as some showing that it take several weeks of complete inactivity to lead to atrophy, so a deload is going to do nothing negative, heck even a whole week off every month or two should theoretically be just fine. I’d rather deload than a week off though, or I just spend the week stressing (which hinders recovery anyway), I know what I’m like and I’d assume most others are probably similar in that respect.
Besides it makes sense to me to keep moving and allow some pump and blood flow to the recovering muscles, but obviously without the usual tissue break down created.
I’ve actually tried to stop calling it a “deload week” in my mind and instead call it a “recovery week” or “supercompensation week”. Deload sounds like I’m losing something “de” meaning without, loss etc. Just another way to create a mindset shift.