Share On

When you first got into fitness, everything you read and everyone you spoke to said consistency is king.

The more you put into your workout routine, the more you get out of it. There are no shortcuts or free lunches. You learn, you hustle, and hustle, and hustle, until…finally…you get the body you want.

Don’t have time? You just don’t want it enough.

Don’t feel like going to the gym? Same thing–suck it up.

Don’t want to lift heavy? Have fun staying small.

And, no stranger to hard work, you meet the challenge every step of the way. You give 110% to your training. Every day…week…month…and year.

So far, things have gone as you envisioned. You’re bigger, leaner, and stronger than you’ve been in a while, and you don’t want the party to end.

But, what if it does have to end, at least for a little while?

What happens if you have to take a few days, a week, or even a month away from the gym?

You’ve always heard that, “If you don’t use it, you lose it,” and the second you stop lifting weights, your muscles enter a slow, steady state of decay. The longer you spend out of the gym, the smaller, weaker, and softer you’ll be at the end of your hiatus.

How true is that idea, though?

After months or years of lifting weights, do your muscles really shrink that quickly?

Well, the long story short is that yes, if you take a long enough break from lifting weights, you will lose muscle and strength. The good news, though, is that it takes much longer than most people realize, and you’ll rebuild muscle much faster than it took to gain it in the first place.

In this podcast, you’ll learn how long it really takes to lose muscle and strength when you stop lifting weights, what you can do to maintain your progress when you take time off, and what to expect when you get back in the swing of things.

Let’s jump right in.

Mentioned on the show:

Legion Recharge

Muscle Memory Is Real and Here’s How It Helps You Build Muscle Fast

References:

https://www.ncbi.nlm.nih.gov/pubmed/20806489

https://www.ncbi.nlm.nih.gov/pubmed/20847704

https://www.ncbi.nlm.nih.gov/pubmed/23629583

https://www.ncbi.nlm.nih.gov/pubmed/19903317

https://www.ncbi.nlm.nih.gov/pubmed/27358494

https://www.ncbi.nlm.nih.gov/pubmed/11903130

https://www.ncbi.nlm.nih.gov/pubmed/10407928

https://www.ncbi.nlm.nih.gov/pubmed/11252068

https://www.ncbi.nlm.nih.gov/pubmed/3160908

https://www.researchgate.net/publication/306086879_Eccentric_resistance_training_increases_and_retains_maximal_strength_muscle_endurance_and_hypertrophy_in_trained_men

https://www.ncbi.nlm.nih.gov/pubmed/18171494

http://www.ncbi.nlm.nih.gov/pubmed/1827108

http://www.ncbi.nlm.nih.gov/pubmed/12813146

http://www.pnas.org/content/107/34/15111

http://www.ncbi.nlm.nih.gov/pubmed/21040371

http://www.ncbi.nlm.nih.gov/pubmed/20713720

http://www.ncbi.nlm.nih.gov/pubmed/18440990

https://www.ncbi.nlm.nih.gov/pubmed/23053130

https://www.ncbi.nlm.nih.gov/pubmed/23529287

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Resistance_Training_Induced_Elevations_in_Muscular.96146.aspx

https://www.ncbi.nlm.nih.gov/pubmed/11072774

https://www.researchgate.net/publication/232229816_Comparison_of_muscle_hypertrophy_following_6-month_of_continuous_and_periodic_strength_training

https://www.researchgate.net/publication/292133413_Effects_of_Short-Term_Dynamic_Constant_External_Resistance_Training_and_Subsequent_Detraining_on_Strength_of_the_Trained_and_Untrained_Limbs_A_Randomized_Trial

http://www.ncbi.nlm.nih.gov/pubmed/17229738

http://www.ncbi.nlm.nih.gov/pubmed/20096034

http://www.ncbi.nlm.nih.gov/pubmed/20368473

https://www.ncbi.nlm.nih.gov/pubmed/10838463

https://www.ncbi.nlm.nih.gov/pubmed/23107527

https://www.ncbi.nlm.nih.gov/pubmed/22150425

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

http://ajcn.nutrition.org/content/87/5/1558S.long

https://www.ncbi.nlm.nih.gov/pubmed/17901116

https://www.ncbi.nlm.nih.gov/pubmed/15084522

https://www.ncbi.nlm.nih.gov/pubmed/18955382

http://www.tandfonline.com/doi/full/10.1080/17461391.2017.1298673

https://www.ncbi.nlm.nih.gov/pubmed/21131862

Oh and if you like this episode want to be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

 

Readers' Ratings

5/5 (1)

Your Rating?