I lost 10 kg weight after taking break for 2 year's from first lockdown. This weight loss was because of muscle loss. Form last 4 day's i again got back to workout but found it more difficult than which was before stopping the workout. That's true that there is muscle memory kind of thing. Thanks for uploading this video.
@@FlowHighPerformance1 I’ve been sick for a week and I look a little smaller and my strength has been lost a little bit. Is that water weight or actual muscle
Awesome video, thank you!! I was worried whether I'd lose my muslcles because I am cutting my weight and I am not going to the gym. Good to know I can pick back up later :)
Great video! I wondered if I could get your opinion on something. There's an article by Adam Tzur called "The science of detraining" at the website Sci-Fit. In it, he brings up the point that even the more advanced measuring methods used in these studies (Fat-Free Mass, Lean Body Mass, or Fiber Cross Sectional Area measured with tools like DXA, BIA, MRI, or muscle biopsy) have one glaring issue: They measure total muscle size rather than contractile tissue size, and the size of a muscle includes water and glycogen content. This means that the quite rapid water and glycogen depletion that occurs in muscles at rest is picked up by these methods long before there's necessarily any loss of actual contractile tissue (let's say in the first 3 weeks). Consequently, these studies might "scare us" more than they should because what they measure, at least for the first number of weeks, is very easily reversible loss if water and glycogen, rather than a much slower-to-reverse loss in contractile tissue.
Yes I agree! I didn't bring it up in this video because it is more of a short-term depletion rather than actually structural tissue loss. However, this will still result in a flatter' visual appearance, which will make our physique look more depleted either way 👍
@@FlowHighPerformance1 Absolutely; from a visual standpoint it doesn't matter if it's water or contractile tissue. I just wanted to point it out because it might ease some people's minds when it comes to the timeframe of "recovery" they might be looking at. Thanks again for a top-notch video!
If you stick to whats been shown in the literature to work, not only you wont lose muscle mass (you might look slightly deflated due to reduced glycogen storage in the muscles) but you are likely to see improved gains. We know the P70S6K pathway desensitizes given enough training stimulus to the point that if you dont detrain gains slow down considerably. Dont deload, straight stop lifting, for about 10-12 days every 4-8 weeks (if you are newer in the gym you can probably push closer to the 8week mark because adaptations are so monstruous and fast to training stimulus, you might not need the detraining every month) we know that at worst case scenario, youll have same gains with about only 75% of the volume the non detraining group needed to grow if you account for it long term and it is not too out there to think if you took a several year period instead of the study duration its likely the detraining group would outperform the continuous training group even if volume is again reduced in comparison. We know that the P70S6K thingy is both conceptually true as the effect shows up in these studies but also there are mechanistical proofs in both animals and humans. Dont detrain for more than a month tho or you are likely to start losing muscle mass. Consistency is king yes, but being consistently inconsistent in a planned way, might even be better
No idea. There are actually quite a few bed-rest studies since they are relevant for rehab patients who are bed-ridden, and for astronauts spending extended time in zero-gravity 👍
Can I do the machine version of the bench press instead? Will it lead to fewer gains? I want to train to failure with the bench press but there's a risk of the bar falling on my face.
How is the muscle strength influenced from the muscle loss? Muscle size isn't completely congruent with strength so I'd like to hear your opinion on that.
Good question. I'd say that strength losses would occur even quicker than muscle loss, due to a loss of neural adaptations from not practicing the lifts. However, strength gains would probably come back faster too from retraining 👍
You talking about 2-4 week breaks from exercise? 3-8 days off won't cause any muscle loss or strength loss, so anyone taking a few days off or a week off won't have to worry 💪
If you maintain the same bodyweight and stop training, you will simultaneously lose muscle and gain fat. If energy intake is the same, the lost muscle will essentially be replaced with fat 👍
One thing to ponder is whether it's actually muscle tissue loss or just swelling that has left. Just because your body may look smaller... this could just be what your actually muscle tissue gains look like. I would also say to monitor your strength gains and see if they have diminished at all. This is why I perfer heavier lower volume lifting. If point A is 100lbs and point B is 300lbs and you haven't left point B 🤷 you're probably good.
Yes, within the first few days up to 1 week, actually tissue loss is probably negligible. The initial decrement in visual appearance is mostly due to decreased glycogen and water storage 👍
I dont understand how muscle atrophy would start immediately after stopping training when it already takes a long time to build muscle in the first place. If it already takes long to build muscle, why would it go fast to lose muscle? That doesnt make any sense. So taking a week off training to deload results in muscle loss? I have a hard time believing that.
In the very short-term (up to approximately 1 week) muscle loss will be basically zero. However, after multiple weeks, you will definitely lose some tissue over time because there is no stimulus for the body to adapt to. The only reason we hold that much muscle in the first place is because there is a training stimulus which required the body to build muscle tissue. Once the stimulus is removed, there is no reason to maintain a high level of muscle
@@FlowHighPerformance1 If you are cutting and decide to take a week pff from training to rest your muscles, joint, tendons and ligaments as well as for a mental break, do you recommend still eating in a deficit or should I bump it up to maintenance? The thing is, when I do not train, I do not have as big of an appetite, so even hitting maintenance can be tough for me. I wanna know your thoughts.
I would say to try and eat at maintenance rather than a deficit. More importantly, rather than taking a week completely off training, you should still perform your regular training routine, just with less volume
yo this is gold, how is this not popping up?
This video is well put together and deserves more attention
Glad you found the video useful 👍
Amazing video!! Made me feel better that i'll get my muscles back quicker after my injury 😍😍
Yes, it shouldn't take too long 💪
I lost 10 kg weight after taking break for 2 year's from first lockdown. This weight loss was because of muscle loss. Form last 4 day's i again got back to workout but found it more difficult than which was before stopping the workout. That's true that there is muscle memory kind of thing. Thanks for uploading this video.
Cheers, no problem 👍
@@FlowHighPerformance1 I found loss in muscle strength afer I got infection of chickungunya. I got this information before 3 months.
thanks man! i literally just fell sick and lost a considerable amount of muscle and fat. Looking to get back at it soon
Should come back very quickly 💪
@@FlowHighPerformance1 I’ve been sick for a week and I look a little smaller and my strength has been lost a little bit. Is that water weight or actual muscle
Probably mostly glycogen and water. Either way it doesnt matter, you will get back to your peak muscularity and strength very quickly👍
this channel is awsome it answered one of my common question which no one else adressed,least amount of workout to avoid muscle loss 👌👌
Glad to hear it was helpful 👍
Awesome video, thank you!! I was worried whether I'd lose my muslcles because I am cutting my weight and I am not going to the gym. Good to know I can pick back up later :)
Glad it was helpful 👍
Great video.
Cheers 👍
Excellent video 👍
Cheers 👍
Great video! I wondered if I could get your opinion on something.
There's an article by Adam Tzur called "The science of detraining" at the website Sci-Fit. In it, he brings up the point that even the more advanced measuring methods used in these studies (Fat-Free Mass, Lean Body Mass, or Fiber Cross Sectional Area measured with tools like DXA, BIA, MRI, or muscle biopsy) have one glaring issue: They measure total muscle size rather than contractile tissue size, and the size of a muscle includes water and glycogen content.
This means that the quite rapid water and glycogen depletion that occurs in muscles at rest is picked up by these methods long before there's necessarily any loss of actual contractile tissue (let's say in the first 3 weeks). Consequently, these studies might "scare us" more than they should because what they measure, at least for the first number of weeks, is very easily reversible loss if water and glycogen, rather than a much slower-to-reverse loss in contractile tissue.
Yes I agree! I didn't bring it up in this video because it is more of a short-term depletion rather than actually structural tissue loss. However, this will still result in a flatter' visual appearance, which will make our physique look more depleted either way 👍
@@FlowHighPerformance1 Absolutely; from a visual standpoint it doesn't matter if it's water or contractile tissue. I just wanted to point it out because it might ease some people's minds when it comes to the timeframe of "recovery" they might be looking at.
Thanks again for a top-notch video!
100% agree! Thanks for clarifying 👍
I need to hear this lol. Thanks bro
no problem 👍
If you stick to whats been shown in the literature to work, not only you wont lose muscle mass (you might look slightly deflated due to reduced glycogen storage in the muscles) but you are likely to see improved gains.
We know the P70S6K pathway desensitizes given enough training stimulus to the point that if you dont detrain gains slow down considerably. Dont deload, straight stop lifting, for about 10-12 days every 4-8 weeks (if you are newer in the gym you can probably push closer to the 8week mark because adaptations are so monstruous and fast to training stimulus, you might not need the detraining every month) we know that at worst case scenario, youll have same gains with about only 75% of the volume the non detraining group needed to grow if you account for it long term and it is not too out there to think if you took a several year period instead of the study duration its likely the detraining group would outperform the continuous training group even if volume is again reduced in comparison. We know that the P70S6K thingy is both conceptually true as the effect shows up in these studies but also there are mechanistical proofs in both animals and humans. Dont detrain for more than a month tho or you are likely to start losing muscle mass. Consistency is king yes, but being consistently inconsistent in a planned way, might even be better
I've always been sceptical of the whole 'resensitisation' idea, but I might be wrong 🤷
@@FlowHighPerformance1 could be! Or you could be right! Im a believer in this topic however
1:05 Wow, how did that study manage to get ethics board clearance? :)
No idea. There are actually quite a few bed-rest studies since they are relevant for rehab patients who are bed-ridden, and for astronauts spending extended time in zero-gravity 👍
i mean who would accept to be involved in such a test in the first place?
Can I do the machine version of the bench press instead? Will it lead to fewer gains? I want to train to failure with the bench press but there's a risk of the bar falling on my face.
Yes that is fine. You can also use a smith machine 👍
How is the muscle strength influenced from the muscle loss? Muscle size isn't completely congruent with strength so I'd like to hear your opinion on that.
Good question. I'd say that strength losses would occur even quicker than muscle loss, due to a loss of neural adaptations from not practicing the lifts. However, strength gains would probably come back faster too from retraining 👍
You talking about 2-4 week breaks from exercise?
3-8 days off won't cause any muscle loss or strength loss, so anyone taking a few days off or a week off won't have to worry 💪
Where does the mass go? Like the energy?
I was thinking the same. Lookslike muscles gain is just the same "pump" effect after training but with the package of myonuclei.
If you maintain the same bodyweight and stop training, you will simultaneously lose muscle and gain fat. If energy intake is the same, the lost muscle will essentially be replaced with fat 👍
One thing to ponder is whether it's actually muscle tissue loss or just swelling that has left. Just because your body may look smaller... this could just be what your actually muscle tissue gains look like. I would also say to monitor your strength gains and see if they have diminished at all. This is why I perfer heavier lower volume lifting. If point A is 100lbs and point B is 300lbs and you haven't left point B 🤷 you're probably good.
Yes, within the first few days up to 1 week, actually tissue loss is probably negligible. The initial decrement in visual appearance is mostly due to decreased glycogen and water storage 👍
I dont understand how muscle atrophy would start immediately after stopping training when it already takes a long time to build muscle in the first place. If it already takes long to build muscle, why would it go fast to lose muscle? That doesnt make any sense. So taking a week off training to deload results in muscle loss? I have a hard time believing that.
In the very short-term (up to approximately 1 week) muscle loss will be basically zero. However, after multiple weeks, you will definitely lose some tissue over time because there is no stimulus for the body to adapt to. The only reason we hold that much muscle in the first place is because there is a training stimulus which required the body to build muscle tissue. Once the stimulus is removed, there is no reason to maintain a high level of muscle
@@FlowHighPerformance1 If you are cutting and decide to take a week pff from training to rest your muscles, joint, tendons and ligaments as well as for a mental break, do you recommend still eating in a deficit or should I bump it up to maintenance?
The thing is, when I do not train, I do not have as big of an appetite, so even hitting maintenance can be tough for me. I wanna know your thoughts.
I would say to try and eat at maintenance rather than a deficit. More importantly, rather than taking a week completely off training, you should still perform your regular training routine, just with less volume
👍
cheers 👍