Muscle Memory Explained (WITH STICK FIGURES!)
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- Опубліковано 11 вер 2024
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You have likely heard the term muscle memory, but do you really know what it means and what its implications are for your training and workouts? In this video, I’m going to show you how the process of muscle memory exists and why it should ease your mind when you are forced to take some time away from the gym due to illness, family issues, injury or any other reason. No, you won’t lose all your hard earned gains long term. In fact, you might even benefit from the layoff.
You see, as you build new muscle tissue, the muscle fibers grow in size. That said, they ultimately reach a growth potential limit that is driven by the regulators of the fiber size called the myonuclei. These cellular powerhouses are contributed to a growing muscle fiber by the satellite cells that surround the fibers and ultimately bind to it as the result of muscle stress and inflammation (ie. after a particularly hard training session).
Once recruited, these myonuclei tend to stick around for awhile, a long while! Even though the fiber itself may shrink in size due to the inactivity caused by a layoff from your workouts, the myonuclei stay in the same number. This is important because they are ultimately determining the size of the fiber’s growth. With a limited capacity of growth (called the myonuclear domain), the only way to increase a fiber’s size is to ultimately recruit more myonuclei.
The best way to do this is to stress a muscle (either through increased tension, metabolic stress, or increased training frequency) which results in an inflammatory process that kick starts the recruitment of the satellite cells to the fiber. This will lead to a donation of the myonuclei which will set the stage for increased protein synthesis and long term growth.
When you have to lay off the weights because of an injury or illness, you see that you do lose muscle size. That is normal and to be expected. Why? Because your body does not want to try and support that extra tissue metabolically, especially because it is not functionally beneficial while the priority is to fight off an infection or bug. That said, while the fibers may shrink the myonuclei and ultimately the size of the fiber they can support are unaffected or unchanged.
When you get back to your hard workouts, you bounce back fast and your size returns quickly. This is the same reason why taking a forced break from your training every now and then can help to not only reinvigorate your enthusiasm for training but also give your body a chance to recover and grow.
For a complete training program that blends the perfect amount of hard training with much needed recovery, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see just how quickly you can make gains in size, strength and performance with the leading sports physical therapist guiding your every workout.
For more videos on how to overcome overtraining and use muscle memory as a valuable tool for preserving your hard earned muscle gains long term, be sure to subscribe to our channel here on youtube at / jdcav24
I quit lifting for almost 6 years. Then went back into the gym and got my gains back within a couple months. Even within a few weeks people thought I drank some magic potion to get big real quick. Nope, it's just that muscle memory. So I can attest to this science from personal experience.
Me too. Experiencing it right now.
@@johnniepeters2717 me too!!!!!! Wtf!!!
I did too!!!! Almost 6 years! I’m changing fast!
Awesome y'all! I wasn't massive to begin with (which I don't wanna be) but I decent muscle size and like I said it came back
Same ! I trained consistently for 4 years got big them stopped for 2 years I’ve been back and going hard for a month and I’m getting MASSIVE blood flow and pumps to my muscles so easily and feel huge afterwards and it’s been 2 years almost feels and looks like literally when I first stopped
Tore my rotator cuff last week and this helped with my crippling depression. Thanks
Stevo Con hey man , i tore my rotatoe cuff 3 years ago . it was a minor tear in both my left and right rotator cuffs . at first it killed me , but planning my comeback and working towards it helped me alot mentally . i started training legs twice per day , staes in a calorie defecit and protien surplus , and worked my rotator cuff with some resistsnce bands 3 or 4 times per week at home . i also did some occasional lifting with light weights and extrmely perfect form when i felt i can . now my rotator cuffs are very healthy and strong .,
stay strong bro
bless
After only one week your rotator cuffs are now very healthy and strong???
Stevo Con i guess every day is legs and abbs
Stevo Con how did you tear it?
How did it go? Been away for 2 months now, i was in really good shape, but now im a pudding, lost 8kg and i just want to know of theres any hope for me lol
"Come on, swipe for me baby"
kapliger lol
kapliger my tinder profile says that same thing lol
kapliger as soon as he said that I was like, oh no here comes the comments
Ive been training since 10 years straight, took one year off because i got sick, now im back and in just 1 month i made incredible gains again im still pretty weak but the volume is coming back very, very fast. Hard work pays off.
I was injured this year and haven't been able to hit the gym in 3 or so months. This video has me so motivated to get back into it. Get the gains back and make more! 💪🏼
Good luck babe
At least you're not fat
I know it’s been 5 years but wanna got the gym Brahette?
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 : 16.’.
6 years later u never got back to it & u still look like $hit 💀
Jeff Cavalier is my favorite male Royalist supporter of King Charles I and his son Charles II of England during the English Civil War, the Interregnum, and the Restoration
lol wtf
en.wikipedia.org/wiki/Cavalier
Jeff is great, but I prefer Prince Rupert.
Brilliant!
Rich Piano's 5% Investment Analytics Company your profile pic and your name😂
Very informative and easy to understand. Also, that tv looks very expensive.
Team Shmo
It's a smartboard. And they run between 2 and 7 grand.
It ain't no thang
It is not a smart board. It is a sharp board. 7k. A smartboard uses a projector. A sharpboard is a screen.
ihave3heads
Those were the earlier models that required the projector and cpu connection. They have stand alone models now with the software built in.
I think its just basically a TV that can have different sources, one of which is a computer that's on the back. We have one at our office at work. Think it was about 4 grand.
Thanks for this video man! I have been dealing with Chemo treatment and haven't been able to hit the gym properly in months. I have always heard to not worry about the gym and to get healthy then jump back in and muscle memory will kick in, but never saw it explained in a way I understood easily. Just had my last treatment and can't wait to get the ok to start hitting the gym again!
stopped working out for a month and just started again yesterday, this video motivates me to get back at it💪
Str805Speed month? u barely lose anything how about 1 year
SuperScaryTurtle Maybe didn't lose much but I did gain like 10 pounds of fat lol
Str805Speed at least you feel warmer when it's cold?
How was the comeback? I started today again after 2 months break, and i feel like shit. Did it take long for you to Get back to where you were?
My goodness!! I can't believe the coincidence of this upload!! After being off exercise due to illness and work, I realized that even after one workout, I could see my cuts. "I wish someone would do a video about muscle memory", I said to myself, the day before yesterday!! Wow!! My wish was granted!! Thank you!!!!
"C'mon! Swipe for me, baby!"
-Jeff Cavaliere, 2016
Wait wat?
BoAMightyreds Ofc you're a gamer! Why do you guys always say dumb shit for no reason. Like you always got a stick up your ass always so salty and offended so easily
Sounds like something he'd say when swiping on tinder.
I came to the comments as soon as i heard that
Oh man replies to your comments are amazing
Lost 80+ pounds two years ago and gained a decent amount of muscle. Just started going back this week and I’m so glad to hear this
I'm looking foward to experience the muscle memory effect as soon as the gyms reopen after quarantine
This is so great. lately I've had questions or thoughts about my workouts, and here comes Jeff, like he's in my head.... i was in a car accident two weeks ago and my wife and lawyer are telling my i can't work out. I've been pretty upset this whole week about it, and again, here comes Jeff like he's in my head, and puts out this video. Now i don't feel as bad going to therapy, when I'm better i can go back and get my gains back. Thank you Jeff...
I love how he added Jesse to be able to relate to younger and weaker people as well as some humor.
This video has perfect timing. i was just seeing my gains and i got a hernia, so now the are gone but they will come back fast
I wish Jeff was my coach
muffinluveruuu did you try it personally? I want a review
Since you haven't then do not tell people to go there. I have spoken with AthleanX. They have told me that these are not personalized programs. So they have nothing to do with coaching. Coaching is a totally different thing and it costs much more.
muffinluveruuu Each person has different needs. I am not talking about getting out of bed. AtleanX is a great motive with this videos as it is. With your logic if you just see these vids on youtube you can do everything by yourself as well. Why buy the program? Coaching has to do with applying specific tasks for specific needs. Which means that if I have a hidden inflammation from an earlier tenonditis for example, the coach will re-adjust the whole program and monitor the progress so as not to get injured more and then re-adjust again. Also lots of people buy a program to train a specific muscle group but because of another weak muscle group (core most of the times) they get injured in the long term. A coach can do his job only when he/she has personal information about the client. All I am saying is that people must see Jeff as the best science-oriented physical motivator on youtube and not as their personal coach.
I wish Jeff lived with me :D
I wish jeff was my butler
I got lazy since November :/
But I'm getting back in after new years... good to hear this news
Advection357 same
Prince of all Saiyans Vegeta Sama
Advection357 just stay at home
shit I dont train for a week or so and feel so goddamn miserable!
I'm starting again in January too but it's because my membership ran out and it's the holidays so the gym is closed on a lot of my workout days and buying it now would be a waste of money
Jeff, just took the game to the next level. Big Like from The Denver Bar Squad!
This video is on point! Another like from the Denver Bar Squad!
Jeff, this is brilliant. I have been in good shape for the past 3 plus years but the flu finally caught up with me. I avoid the flu at all costs as I have emphysema from poor choices while younger. This flu over the past 3 weeks has destroyed me. Although I am almost well again but have lost at least 6 kgs. I look like someone has skinned a rabbit. I just want to say thank you. Although I have not dedicated fully to my 45 year physique; I am in the best shape of my life due to what you (and Jessie) share with this channel. Thank you mate.
this is what i need to hear. i got sick for 4days this week. i got a fever and ended up with diarrhea. i wake up in the morning, look at the mirror, and losing motivation because the i saw the gains is wasn't there anymore. but this video make my days, thank you and happy new year Jeff.
Stopped for almost two years then went hard at my biceps Wednesday,man I forgot how frustrating yet GOOD these DOMS feel ,feels like heaven every time I try to extend my arms past 120 degrees lol
i feel you
........you just want to show off you fancy new screen 😅
Metfayeg Actually its pretty cool :D
High quality content, almost daily uploads...best fitness channel
word
So I have dogs in my muscles? I'm confused Kappa
1202_ProgramAlarm you win
Kappa
@@GenericNord pog
Here is a question...Does this work with cats too?
YouNoob1 lol
If you have to ask, then you don't understand cats.
No lie, I've seen my cat do pull-ups
Unfortunately, no. Cats can climb fences.
No, cats like tighter spaces so they don't make the muscle grow bigger.
Just started back into my workouts after a 3 month hiatus the day before this video and was thinking about muscle memory. Jeff is always there when I need him!
Nursing got in the way. Finally getting back in the gym after a year long lay-off. I know patients come first but dang...I miss my old body!
have seriously workout in almost 9 years, I hope this is true. not starting scratch is helping the motivation.
Just had the flu for 10 days. Thought all my (hard-gainer) gains were gone. Now i know better. Thank you!
That's so cool yesterday my abs actually felt sore in two whole weeks of ab training. And once my season starts I'm going to do really well.
I worked out a lot in high school and was on weightlifting team. I started back at 57 and grew like crazy within 6 weeks I saw big changes in muscle and lift amounts. I am now benching more than my 18 year old son who lifts.
I was off the gym for 2 months and went back yesterday. This is cool 😄
muscle memory is a bless 👍
I was not doing any workout for a few years and in 8 months going to the gym 3 to 4 times per week I lost 35 pounds( no supplements what so ever, just real good food) and I'm lean and strong once again . But I want more... don't give up guys!
I just got sick this past weekend and was so upset that I thought I was gonna lose a ton of my gains and not get it back. this video is such a relief!! haha thanks Jeff
I appreciate the use of analogies and diagrams to communicate the science behind the practical concept. Great video
Was about to go to sleep , then jeff posts a video with markers? I can sleep tomorow i guess
Be aware...lose some sleep, lose some gainz ;)
I was going to sleep when I saw this video, but when I read the title and it said (WITH STICK FIGURES!) I did not sleep
Just coming back into heavy lifting after 5 years away. At my peak I was deadlifting 455 1RM at 187 lbs. Bench was 265. Squat about 350 ass to grass.
I injured my sacroiliac and couldn't even lift a gallon of milk for months. I ended up switching to yoga and was healed in 6 months without surgery. And after that i ran a marathon to scratch the exercise itch.
Cut to now - I've gone from 165 lbs to 173 and grown significantly leaner (probably 2% BF reduction) in only 3 weeks. Muscle memory is INSANE. I never expected it to work this incredibly well. It took me 5 years to go from 135 to 185 the first time i started lifting. This is like magic.
I had stopped working out for about 7 years because I got Gerd which got bad to the point I couldn't work out anymore. But recently for about month now I've got back to it and I've noticed my muscles growing alot faster and I'm not even drinking protein.
This is great to hear, I plan on thru hiking the appalachian trail and it takes 6 monthes which means no gym time for half a year! Its good to know I can get back what Ive worked so hard to obtain.
Needed this video. Been sick as a dog for almost a week now and stressed out as hell about missing the gym and losing all this weight. Thanks Jeff
Hi there Jeff, first of all let me thank you for all the content that you put out in this channel. You truly have helped me deal with bad postures, injuries (shoulder in my case) and lazy workouts. I just want to suggest putting some textiles or paintings in parallel walls of your gym or some acoustic panels around the place so it doesn't have so much echo. Your content is gold and it deserves the best quality! Thanks again and I hope your channel and business keeps getting stronger everyday!
Bouncing back since last week. Lost 15kg due to illnesses but I'm encouraged. Thanks TEAM ATHLEANX
Wow I have been laying off for more than a week and here is Jeff doing a video
You are a treasure to the fitness community Jeff. God bless you and all of the lives you're changing.
Thank you. I trained for years got good size became sick and lost all of it .this video has helped me get started again ...
After getting surgery to fix two abdominal hernias, it is encouraging to know that after 2 months of no lifting I'll be able to quickly bounce back!
I can relate with muscle memory. As a guitar player if I haven't played in a while and I pick up the guitar and play my fingers get reminded how to move
thanks Jeff that's motivating
jeff... i learn something EVERY TIME i watch your videos, and i have many years of experience ... i sincerely appreciate all your help!
awesome video Jeff. I'm recovering from a kidney transplant and I'm ready to get back in shape thanks for the motivation
This is why jeff is the best fitness youtuber no doubt, explains everything i needa know at the same time giving some motivation speech.
That's good news because I am taking a week off from working out since it's been a long time. I know it's not easy to stop but I know the rest will be worth it
thanks Jeff! this was very motivating knowing muscle nuclei won't die
Thanks Jeff. Been following your program for a while, and have had amazing results. Best program ever. Got my girlfriend to start too about 1 years ago, now she is 20lb less and super fit.
I just found out that he has uploaded actual English subtitles to most of his videos. He's awesome.
yaaaaay, so my gains wont leave me!
Muscle memory is one of the bodies coolest features in my opinion. Not only does it allow you to keep alot of strength even after you stop working out, its responsible for alot of our coordination. With enough repitition your muscles can learn to do incredibly quick and complex movements with extreme precision, all without even having to think about it. Pretty much any proffesional athlete relies very heavily on muscle memory to perform their sports. Of course nervousness and anxiety can make you overthink things and mess yourself up. Thats why professional basketball players cant make every freethrow, even though logically it should be second nature to them.
Thank you so much again, Jeff! This was exactly the question, I recently had at a class in my personal trainer studies and they weren't able to answer me that question, because it is "too scientific"... Instead, people around me always get annoyed, because I ask about the reason behind everything.. Luckily, I have you by my side, who teaches me everything a good personal trainer should know about! :) Thank you for sharing your essential knowledge, so many people are lacking!
When it comes to Burst Cycling, Soccer, Squats and Spirits....
My Muscles are elephants!
I was outta training for 2months and 1day. Until 5days ago. Thank you.
once one friend of mine told me this and i tought he was crazy.. Jeff is The best
It kind of feels like I lost a decent amount of muscle mass lately, been trying to set my mind to continue a consistent training schedule again. This video motivated me even more, thanks for the video Jeff!
Great video! I just recovered from a stomach virus and I was getting depressed since I was able to workout. Didn't realize it would take that long to lose my hard earned muscle.
After three weeks of being sick this was just what i needed
This video was helpful because at the moment I'm sick and missing out on the gym and I'm getting all discouraged but thanks to ur vid I feel better now knowing this
No doubt. I wasn't sure how that worked before. Right on!
love this guy man he always motivates me
Wow. Excellent way to explain a complex subject. Even I could understand it. Thanks Jeff..
I was just sick for 2 weeks and he comes up with this! saying that it's easy to get the same size :DD thank you Jeff!
Made a ridiculous amount of sense. This channel rules.
I was just thinking about muscle memory and stick figures and Jeff goes and posts a video about it! xD :P
you gave me hope starting new years... I havent been to the gym in a few weeks because of PTA school. by the way if you need a PTA I'll send you my resume lol thanks for the great videos as always.
Thank you for the terminology to explain this to others! I've had to take time off several times and when I start to shrink people worry about me, but then I bounce right back!
Actually accurate. Nice.
this is so true, in high school I was jacked, 5'7 178lbs 10% body fat. then after graduation over the course of 3 years I lost it all and was like 165 17% body fat and in about 3 months of hard lifting I got back to how I was in highschool, I lost fat like nothing, and I was getting new PRs and visible gains every week!
11m subs well deserved.. Jeffs the best.. Day 1 back in the gym
Thanks dude. Answers a lot of questions I've had for over 30 years
Thanks Jeff. I was horrified at how much smaller I got over the holidays but started lifting again and I'm BACK to being a beast lol. Thanks again.
Best Coach on UA-cam. Period.
Appreciate all the vids you put out Jeff ! Love how this channel has no BS, and you are very knowledgeable. ! Changing lives !!
This is encouraging, i stopped training because i was recovering from a surgery for 2 months, i lost a lot of hard earned muscle mass..
Same bro... did the mm effect worked for you?
Please make a whole month of super scientific videos like this Jeff and Jesse! These types of vids make more sense to me. Explain our calories and how they work to build our muscles, burn our fat vis a vis our workouts and nutritional intake on a micro level.
simple creative way to explain the concept. kudos!
great analogy! a flu knocked me out for 2 whole months this year but i got back into it and Bam all that muscle came back.
Very Helpful. I've injured my left arm, bicep tendon to my lower arm. Can't do a lot of lifting as this muscle group comes into play. Nice to know I can take some time off, or work other muscle groups, like my legs, and give my arm a chance to heal, then jump back into it without losing gains. Thanks so much. This had me worried for the last 5 days!
This is the most comprehensive muscle memory video I have ever seen. Holy shit, jeff does it again! Keep up the great work!
Thanks, Jeff. Knowing the science behind the how and why really keeps me motivated.
I’m coming back from a slap tear and I’m so excited to get back into the gym and get my size back
Thanks I needed that cause I'm about to have major surgery and was afraid of losing my gains
I'm so thankful for those 2 hard years of training I did when I was 13!
Hey Jeff, great video. Take the six handles off the Sharp Aquas Board, all you need is a Phillips Screw Driver....the Monitor would look nicer.
Please do a video on whether to train in a fasted state or to eat before training (specifically for those who train first thing in the morning). Thanks
What a cool way of showing how this MM works.
today is day 1 for me after being lazy for a year
motivated! thank you!
Jeff you should give a whole seminar or write a book, thank you so much.
Excellent!!! I understood every word and will remain focused! My trainer is great but I do have times when life/work gets in the way. I'm glad my muscles have memory. Thanks so much💪🏾
If Jeff has 2 female dogs, that's 3 bitches in total, if you include Jesse. lol #jk
U WON
AthleanX always delivers.
Jeff! Loving the AX-1 program! Best $99 I've ever spent. This video is encouraging and truthful.
It's so hard for someone who has never missed a day in the gym for 1-2 years straight to do what you say Jeff. I took a week off for the holidays because I don't have any equipment in my parent's home and it feels damn awful.. It's not about whether gains will extinquish but mostly has to do with psychology