How Fast Do You Lose Muscle When You Stop Working Out? (& Ways To Avoid It)

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What happens when you stop lifting? In this video I break down the science behind training breaks, muscle loss and muscle memory.
Check out my FIRST blog post!! jeffnippard.com/blog/
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SOURCES:
Matt is a client of renowned physique coach Cliff Wilson. Follow Cliff on IG here: cwteamwilso...
Scientific References:
Muscle Protein Synthesis:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Loss with Bed Rest:
www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Loss with Detraining (2 weeks off):
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/2...
www.researchgate.net/publicat...
www.researchgate.net/publicat...
Muscle Loss with Detraining (2 months off):
www.ncbi.nlm.nih.gov/pubmed/1...
Reduced Training Volume:
www.ncbi.nlm.nih.gov/pubmed/2...
Diet:
www.researchgate.net/publicat...
Age:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.researchgate.net/publicat...
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Memory:
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/2...
MUSIC
Epidemic Sound
Blue Wednesday - Tick Tock:
/ bluewednesday
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3
Rashaun's RU-vid:
‣ / @rashaunr5777
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Detraining is defined as when you stop training and lose gains. Research shows that we tend to lose muscle very quickly with complete bed rest - mostly due to suppressed muscle protein synthesis. Doing any kind of physical activity, though, will maintain muscle much better than doing nothing. There are three main factors that will determine how quickly you lose muscle mass: physical activity level (bed rest vs everyday activities vs minimal bodyweight workouts vs weight training), caloric intake, and protein intake. Research shows us that you can prevent muscle loss through training (even minimal bodyweight workouts) and diet (eating at maintenance calories and consuming sufficient protein, 1.6-2.2 g/kg). Older individuals (over 60 years old) may require slightly higher training volume to maintain muscle mass than younger individuals, but the same general recommendations still apply. Finally, even if you lose size, muscle memory will rebuild lost mass quickly.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Опубликовано:

16 июн 2024

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Комментарии : 1,9 тыс.

@JeffNippard 4 года назад

Hey guys! So the article I wrote corresponding to this video is going to kick off my new blog! This is officially live on my website (jeffnippard.com/blog) My goal with blog will be to add more scientific depth and nuance to the topics covered in my videos. This is something I've been working on for a while and I'm really excited about it. Go give the first post a read and let me know what you think! Also I'm planning to release a free short "bridge program" to all my newsletter subscribers describing exactly what to do once the gyms re-open (or when coming back from any training break). You can sign up for that here: bit.ly/nippardnewsletter. Hope you all enjoy the video! Peace!

@bdggress6259 4 года назад

Jeff Nippard cheers again for another great video really helpful

@jacobacevedo3688 4 года назад

Bridge program not a bad idea

@ramiaboassaf2210 4 года назад

What about strength 🙄

@azariabattle5070 4 года назад

Awesome ! I was honest just about to ask if you could give some advice when returning back to the gym. Thanks for the bridge program. I cant wait to see it !!!!

@duckduckgo358 4 года назад

Your content gets more and more hilarious and still keeps up the sciencing

@SeanyMac15 4 года назад

I've never gone through so many emotions watching a video: fear, relief, intrigue, admiration, encouraged. Yo, Jeff, your work is incredible, man. Thank you so much.

@liam-n8098 4 года назад

You must be a emotionally unstable man

@francislee174 4 года назад

Quy Nguyen *an

@josesammut9396 4 года назад

@@liam-n8098 Sad ain't it 😔

@blackmagic1960 4 года назад

@@liam-n8098 You must be unstable a bit yourself to call someone else emotionally unstable for having emotions? I feel sorry for you

@scottend5239 3 года назад

@@liam-n8098 I don't know what you must be, but you edited your post and still have a grammatical error.

@unfazedo 4 года назад

Muscle memory is such a beautiful thing.

@aidanweston1286 3 года назад

@Nima Elyasi Oh yeah it’ll come back real quick

@shawnturner7064 3 года назад

and is a real thing. I had a back surgery and was out of the gym for a year. The Doctor cleared me to start training again, the second week on training was legs and I squatted 500.

@the_batmobile0.4 3 года назад

@Nima Elyasi 🤣 yeah right

@NoisqueVoaProduction 3 года назад

I was a very athletic lad untill my college graduation. In my last year, I had a health issue that needed to be hospitalized. Right now I can't do sports like I used to even without training for almost 2 years. Still in shape. Sometimes doing some push ups, but muscle memory helped me A LOT. (got back tumor and know I have a small limp, it is not much, but definitely not possible to have any competitive sport.)

@cloudotaku 3 года назад

Truly is not trained in 2 years due to a brain injury 4 years ago leaving me epileptic (was having a lot of fits now not had one in 2 years so return to gym was needed) my starting bench for 5x5 was 30kg 2 years ago my start 2 weeks ago my starting bench was 45kg for a 5x5 and am braking peek pr's in week 2 was not expected till week 4-5 due to training gap and medical issues

@daleedward2065 4 года назад

The person who edits your videos... is legitimately talented. And they've obviously been spending more time and effort on editing your recent videos. Seriously great work.

@kuuly3334 3 года назад

Browney: Hold my editing skills

@walletphonekeys 2 года назад

@@kuuly3334 who

@itsjust_ken2942 2 года назад

@@walletphonekeys lol good one

@3letta90 2 года назад

Editor probably felt like shit the whole time sitting in front of his computer for 2 weeks editing his video😂 pretty ironic

@Swolester 2 года назад

Pretty sure he does it himself

@anthonyfox5337 2 года назад

Life long weight training , six months bed rest after an accident with multiple fractures and only lost 8 kg of muscle weight. Restarted training and after 3 months I was back to my original size and weight at 57 years old. Muscle memory is real and amazing.

@anishnehete 2 года назад

Nice

@michaeldavies4418 4 года назад

I had 3 years off training after my divorce, then recovered 80% of my size back in 6 months when I started training again at 40 I stopped at 37 , muscle memory hangs around a lot longer than we might think ❤️ thanks for the video

@probrickgamer 3 года назад

So relieved to read that. Thanks

@RiamsWorld 3 года назад

How long were you training prior?

@michaeldavies4418 3 года назад

@@RiamsWorld before I stopped for 3 years I was training 5 day a week one body part per week (bro split)

@jaidenG555 2 года назад

Hey just a question, I’ve been in the gym about 4 months, I’ve made really good progress my delts and shoulder are looking 3D Lats coming in big arms getting huge finally getting how I want my body to look and then bc fucking announced they were gonna close gyms till January 18th. So I have 25 days I can’t go to the gym. How much muscle do you think I’ll loose and how long would you think it would take me to gain it back? Really been bothering me mentally today ngl. Hope I don’t have to rebuild everything

@jelleposthuma8786 2 года назад

@@jaidenG555 you're fine. You can always do bodyweight

@DL-ww9ll 4 года назад

Everyone is gonna come back to the gym 100 times more motivated then they were before corona

@thestoictash 4 года назад

For sure

@TheRealFutureMillionaire 4 года назад

Amen!!!!!!

@Jahi_144 4 года назад

In my country gyms were reopened and i just cant wait for my next gym session every time im on a rest day

@asCaio 4 года назад

Rabdo will surely increase in the emergency department

@CookiePire 4 года назад

Motivated... but not disciplined. Motivation is the initial high that drives us to workout intensely for the first couple weeks. Everyone will enjoy that intial high of experiencing a stimulus we have been restricted from (gym. Pump) but wait the next couple weeks

@hbomb4949 3 года назад

1:30 *Sweats nervously lying in bed for the 9th day in a row*

@AntiEevee 3 года назад

I feel ya i had a 12 day bed-bound for knee tendon injury I got the exact shame shock haha

@aariioo 4 года назад

I was really depressed recently cause I thought all those days and nights walking 5km in cold freezing weather to the gym and back are now mean nothing, but now I feel quite motivated and look forward to going back to the gym. Thank you brother

@DrSwole 4 года назад

Great video 👌🏼. People often just give up when they can’t train like they usually do and don’t realize that maintaining muscle is actually relatively easy

@JeffNippard 4 года назад

exactly! Thanks man!

@DrSwole 4 года назад

Jeff Nippard 👊🏼

@bankkozma732 4 года назад

@John Kelly Come on, don't leave reps in the tank. Many other RU-vidrs, who actually reached far better gains than Jeff Nippard (thos he kinda advanced too), advocate for training each set for as many quality reps as possible. And only stopping when you feel like you won't be able to do the next rep with perfect form. So keep pushing yourself to the maximum amount of quality, clean reps! (check out Greg Doucette, Steve Shaw from Massive Iron, etc).

@anoop4193 4 года назад

I have seen this dude's comment on almost every single fitness videos

@georgetomas9069 4 года назад

Yeah muscle tissue but muscle strength is going to struggle when I get back to the gym 😆

@LongLiveCoffee 4 года назад

I wonder if anyone feels like me: i've been hiting the gym for 3 yeara almost without taking a break and not missing a single workout. Since quarentine started, i haven't done anything and i don't feel like doing anything either. A complete loss of motivation.

@Rajdweep 4 года назад

same here haven't done anything in a week dont feel like doing it😟

@nevenastoeva3880 4 года назад

Guys, set up an alarm, make it a habit and push through! You'll get back on track in no time!

@Rajdweep 4 года назад

@@nevenastoeva3880 how do i make it a habit when i have no equipment nothing😟i know my biceps wont grow with waterbottle curls 🙃

@bepresent4235 4 года назад

Order a pullup bar, and do basic exercises like pullups, inverted rows, dips, pushups, single leg squats and glute bridges. Order rings, and up the intensity with L-sit pullups, tuck front levers, ring dips and pushups. To make single leg work more intense, find something heavy and hold it for squats, put it over your hip for bridges. If that seems like too much, train for cardiovascular and muscular endurance with many sets of high rep, low rest. Rows (find two chairs and a stick), pushups, jump squats and bridges will do the trick.

@krippaxxuseredarlordofthes9940 4 года назад

yes, sometimes im close to crying. but then i do some pullups on a tree

@amazingjackJF 2 года назад

I trained every day for over a year, stopped training for 3 years and when I came back in to training I put on 20 lbs in 3 months, returning gains are real and so is muscle memory

@threnoidia 2 года назад

yup! I had to take a year off EVERYTHING (even non-necessary walking) due to injury, lost 25lbs in that time, after physio I went back to weightlifting and gained it back in about 3-6 months

@jeremiahtorres965 2 года назад

I didn’t lift for a week and I felt guilty throughout the whole week and thought I was getting significantly smaller but this made me feel a lot better lmao thanks

@OriginalCatfish42 2 года назад

I always feel like I lose 20 pounds when I miss a week, glad its just my mind

@imperia6368 2 года назад

I was put to quarantine for 1 month and i got this muscle imbalance one pec bigger than other ( left one big) I don't know whether it's because of poot nutrition, no workout or fap 😅 . Getting a mental breakdown every time i see my chest

@pokemonbacon1237 Год назад

@@imperia6368 who asked?

@Aleemalik Год назад

How I feel right now

@awsome4272 Год назад

its a lot regarding the water weight he talked about. When I workout, I feel as if im in a constant mini pump. Its like im small and then I got a huge size (pump) and then for the rest of the week, if i dont workout, I would have a little mini pump.

@brianly4527 4 года назад

I am loving the continuity of these videos, it’s like Jeff’s Cinimatic Universe 😂

@suppositionstudios 4 года назад

I love how casually you throw in your skits.

@shubhamkatyal6391 4 года назад

Yea I was laughing so hard 😂😂😂

@dougrobinson1171 4 года назад

Midgets are naturally hilarious.

@rasmus7400 4 года назад

@@dougrobinson1171 Thank you

@DivineSquid 4 года назад

@@dougrobinson1171 Thank you

@cccap Год назад

I was 128 and bulked up to 155 within 3 1/2 months. Training intensively in the gym 1-1/12 hours at day 5 days a week. Had some mental issues and quit for about 2 months. I wasn’t sleeping or eating and lost everything I worked for. It sucked lol but back to it about 6 months in and twice the size of where I left off at.

@dipankarchattopadhyay5341 Месяц назад

thats called muscle memory.

@noahhendrickson1737 4 года назад

I have Crohn's disease myself and it was awesome to see someone discuss this topic in regards to those with chronic diseases alike; I personally have had 3 flare ups in my lifting experience (5 years/ 15-20), being hospitalized for weeks at a time and then subsequent at-home recovery away from the gym, and although it can be a debilitating experience to have to constantly start from the bottom, it's very encouraging to build yourself back up and then look at the struggle you went through to get there, and then further surpass yourself when it's taken so long just to reach the heights you once touched. P.S. If you read this Jeff, I just wanted to let you know you helped start me in the path I'm going in life as you were one of the first free easily-understood scientific information sources I came across when I started lifting; I'm studying a bachelors in Exercise Science, on track towards Physical Therapy, & etc., but I just wanted to let you know the positive impact you've had on me as I'm sure it feels good to have people give you such feedback. The way you've steered your career is an inspiration and has influenced the thoughts I've had about the direction of my own career path.

@jasonlinden 4 года назад

The Crohn’s example is an extreme example. Not only is there limited physical activity, but the body is also unable to absorb nutrients like protein. The client shown in the video was essentially going through sudden and extreme starvation during his Crohn’s flare up. Combine that with being bedridden due to the extreme weakness and fatigue that is usually present, the weight loss can be unbelievably fast. You can see in the photo that his body even began consuming essential fat stores as evidenced by his temporal wasting (fat reduction in the temples). I went through essentially the same thing, dropping from 180lbs to 131lbs in about 8 weeks. I tried to stay as active as possible as long as possible but since nothing I was eating was being absorbed, the weight just came off. Fatigue eventually became so severe I became bedridden and eventually hospitalized. After getting treatment I was pretty demoralized. I was 5’10” and 131lbs, unable to even do a kneeling push-up. I thought it would take years to get back what I lost. However, it only took about 6 weeks to get my weight back up to 180, while my absolute strength took about a month longer. So for those worried about losing your mass and strength during this, you might lose some, but take it easy when resuming, it will come back much faster than you expect.

@joebob2311productions 4 года назад

Exercise helps me to deal with Crohn's in a much better way

@oriofrancisb.5588 4 года назад

Thank you for that information, I hope you're doing well well

@jj-oo6oi 4 года назад

Does crohns prevent the body from absorbing only protein or other nutrients too?

@Phreestyle1 4 года назад

@@jj-oo6oi Pretty much everything.

@Phreestyle1 4 года назад

@@joebob2311productions Me too.

@jacobacevedo3688 4 года назад

I have a fully equipped home gym so idk why I’m watching this I just love Jeff this much

@Cody.Tafoya 4 года назад

Same

@ryanluttman1519 4 года назад

Alright for some 😭

@mariomaro7 4 года назад

You lucky son of a... Just messin congrats man I wish to set up a home gym but it will cost an arm and a leg where I live

@miguelabrego1079 4 года назад

Subtle flex

@tay_paradox 4 года назад

hey wanna be friends

@reformed1trick739 3 года назад

During my 1 year break from Covid, I maintained 90% of my strength upon my fist visit back to the gym. I only did low weight high rep training at home about once per week

@reformed1trick739 2 года назад

@@yow536 you can maintain with 1 day, and you can even keep making gains at 2 days/ week. Good luck on your fitness journey 💪 👍

@fbomb3035 2 года назад

That's how I did it too

@codinginflow Год назад

Muscle memory saving bros from depression. Muscle memory is the hero we need.

@rosinaslavova135 4 года назад

You have no idea how much comfort this video gives me! I’ve been training 6 day per week 2+ hours a day for more than two years - no miss despite holidays, illness etc. I’ve been petrified since the gym closed that all my hard work will go down the drain. I bought an elliptical and use weights up to 30kg and bands with various resistance up to 60kg. Still petrified I won’t keep my muscle. This has helped so much to put my mind at ease! Eternally grateful!

@austinhowell3463 4 года назад

Jeff, I gotta say you're a huge motivator in my life along with a huge educator. Your videos alone have taught me a ton and the fact that you're writing books of this level along with he various programs and work you put in them is incredible. Thanks a ton

@outrageousKilla 4 года назад

I stopped lifting for 5 months before Covid, I cant wait to get started again.. its horrible to be ready to lift but having no gym to go to. wont take it for granted ever again.

@JoshBortolotti 4 года назад

When my gym opens I'm going to line up in front of the doors like it's a new iPhone release.

@philipsk 4 года назад

@Mike Airborne damn already opening. Doesn't mean it's safe though. I wouldn't go.

@saucy05 4 года назад

GYM would be the last place I would want to go now.

@gerardog4567 4 года назад

@Alex Finally someone who gets it!

@123ShadowMario 4 года назад

Alex couldn’t of said it any better

@TheKisj 4 года назад

@Alex amen bro, if i were to contract the virus as soon as the gym opened, so be it, if i were to die from it too, well...it was my time to leave this place

@joshuaery 4 года назад

This quarantine is forcing me to heal injuries by taking a break that I would't take otherwise which is the upside i guess

@BasedAhmed 4 года назад

yeah my tricep tendon is finally recovering

@DrRRaza 4 года назад

That's great

@jaysson1151 4 года назад

MD DOOM you got a good point there!!

@Alex-sg3yz 4 года назад

same for me

@PianoOwl 4 года назад

Facts

@3gles006 4 года назад

Love that you don't just talk about the research/science but actually show us your process and the nuanced take on the subjects keep on the good work.

@madperson713 4 года назад

I just had a colon flare up as well, one of the worst I’ve ever had. Lost 15lb in 2months. When I got back to the gym I essentially lost all my strength, I am so grateful you’ve taken the time to make this video. It gives me a lot more hope to add to my burning desire to return stronger than ever ! Thank you 🙏🏻

@hiteshshinde36 4 года назад

The same boiling water that softens the potato hardens the egg. It's about what you're made of, not the circumstances. Even if the gyms are closed maintain your muscles, workout at home . Don't quit stay motivated, stay fit.

@Biggmofo 4 года назад

Epic words!

@kojack635 4 года назад

Hard-boiled eggs are soft. Unless you're dumb and eat the shell

@ZhuGeLiang6969 4 года назад

@@kojack635 r/wus

@jdcisneros9023 4 года назад

That was dope

@leonnham3497 4 года назад

Some dumbos in this comment section don’t know the meaning between “harden” and “hard”

@TheRealGuywithoutaMustache 4 года назад

Your body instantly turns into mush and your insecurities worsen once you've stopped working out because of quarantine.

@javi3045 4 года назад

WHY THE HELL ARE YOU HERE TOO

@LordMichaelRahl 4 года назад

Stop following me lol.

@leonardchen3635 4 года назад

bro i saw you under anime videos, you also here as well?

@briankrosky3567 4 года назад

CAN CONFIRM D:

@rowanperry8545 4 года назад

Omg ur here bro

@xUGxChAoZz 4 года назад

You’ve taught me so much Jeff, thank you. It was a pleasure meeting you at the Toronto Pro Show last year, you were just as genuine and nice as you are in your videos. Sad I won’t be seeing you there this year, stay safe & much love from Toronto

@timothybaciu2764 3 года назад

This guy makes great videos, literally all of them are done so well and planned out with so much research. Summarizing all that information into a few clear and concise sentences is a talent. I learn a lot from you thanks man.

@bobbyohnio1287 4 года назад

This is why you’re the best fitness channel, you cover the whole ass subject and answer waaay more questions than other youtubers

@tn15_ 4 года назад

BIG CONGRATS to Matt for going through whatever he went through and coming back so strong!

@Kaioshin9000 2 года назад

Thank you so much for this bro I have chronic kidney disease and I lost so much muscle and I’m life , your videos is something I always appreciate. Thank you

@oliver91099 4 года назад

I love that you take so much time to research and explain these studies. It makes your videos so much better t than others just because of how much you care about providing accurate and important information. Keep it up, man! Love the vids!

@voool0135 4 года назад

I've always loved how scientifically in-depth your content has been, but it's also been super fun to watch you get more creative and have more fun with making these videos. Hope Bro Jeff gets his home workouts in while on house arrest

@DarkfateTV 4 года назад

I didnt start training again until the week before quarantine. After a 2 year bout of depression I had gone from 190lbs to 150lbs after years of not eating or sleeping enough. Within 2 months I am now 175lbs, leaner and more motivated than ever before. Just from pullups, dips and light squats! I know this has been a demoralising time for many, but the rate at which I have regained weight has been astounding! You will come back faster than you think

@jpscreativedesigns 4 года назад

I sure hope you don't think it's 25lbs of muscle

@ENZOxDV9 4 года назад

@@jpscreativedesigns it's 25lbs of whatever he had before. Muscle memory really works wonders

@jpscreativedesigns 4 года назад

@@ENZOxDV9 if you're an advanced lifter yeah

@DarkfateTV 4 года назад

@@jpscreativedesigns remarkably Its mostly tissue and water, as Jeff touched on in the video the contractile muscle tissue isn't necessarily lost just shrinks in volume and number. I had 2-3 years of experience and have gained what took me years to build back in months

@DarkfateTV 4 года назад

@@ENZOxDV9 thats it! I have gained weight while maintaining low body fat at a rate that would only be achievable with steroids under other circumstances. It has been super encouraging and those taking a break will experience it too

@DerickCross34 4 года назад

Dude, your videos have always been great but recently they’ve jumped in quality. Your channel has the best fitness content on RU-vid IMO. Thanks for being awesome!!!

@scuba8349 4 года назад

You do the best job of extracting the key information in research articles. Great video as usual.

@gainsoncamera2815 4 года назад

You definitely need to maintain strength levels to avoid losing muscle. We’re all just holding on to these gains for dear life 😂 Thank you for the info Jeff 🔥🔥🔥

@kacytkachuk9818 4 года назад

Gains On Camera for dear life lmao

@martinegiuliani7724 4 года назад

😂😂😂

@JESUSISKING77742 4 года назад

Check private gyms near you, just found a private gym taking new members but it’s $100 a month :/ worth it for the gains though !

@Ettoyeaz 4 года назад

Absolutely not, you can maintain your mass by doing high reps, metabolic stress training, while your strength goes down. For example, if you do very high volume push-ups workouts you can maintain or even improve your chest mass, but the strength in your bench press will go down, because you're not training that movement.

@therealg4197 4 года назад

disagree . You can maintain muscle but strength training is a skill . You might not lose any muscle but strength will go down

@georgejenson7402 Год назад

Thanks for doing all this research and laying it all out for me in just 10 minutes, you really hit this nail on the head

@tamaman9395 4 года назад

I've been unable to train for the last 6 months because of an upper back injury, so this is reassuring thanks! Been keeping the protein intake high and slowly getting back into it with physio

@SytRReD 4 года назад

I love the blog article! As a scientist myself I've been loving all the references you put, and being able to have a deeper explanation is great :) Good job!

@quist6154 4 года назад

So if i wanna keep my gains I just gotta go to the fridge for 5 sets with 20 reps. Sick

@nicklasjohansen8166 4 года назад

This comment is underrated!

@legitman248 4 года назад

Jeff’s always my go to for actual informational videos

@hemingway3508 4 года назад

I see your comments everywhere.

@kimonryu1 3 года назад

I was just thinking about taking a long break in training and this clears most of the questions I had. Thanks.

@haozeng9697 6 месяцев назад

I am 40 now, I had 10 years gap without doing any sort of excise, now 2 months I am 90% back

@milindbebarta2226 3 года назад

I had a gap of around 13 months because of the pandemic. I got to about 80% of my previous lifts right after the first two weeks. I certainly believe muscle memory stays forever.

@davidjohnston3058 Год назад

I'm 57 and took 18 months off due to lack of motivation. I ate pretty much the same. I only lost around 6lbs in weight but lost my shape. 6 weeks of hard training and the size is pretty much back. Gotta love muscle memory.

@liounique1177 Год назад

Good job brave man

@MOTat18 4 года назад

Subscribed. I love that you use science to explain the concepts behind bodybuilding and I've always wanted something that puts the two together.

@OneDentsuSheep 4 года назад

Jeff has to be the very best fitness guide available on youtube. I totally love your content. Keep up the good work!

@85ggk 4 года назад

it is actually hard to lose muscle mass with good nutrition and muscle stimulation, but your strength will go first than ur mass

@MahdSani 4 года назад

thanks Jeff, really needed this

@CodamATW 4 года назад

Dude, the delivery at 3:30, and just in general on your funny skits is true gold. Absolutely no change in your voice.

@zainy_inc154 4 года назад

Just found this channel, this guy is awesome. He's using creadable information and siting his sources. Mad respect for you man 💯💯💪💪👊

@kellyhiggins4189 4 года назад

....”training montage inspired home invasion”.... 😂🤣😂🤣 You’re killing me! Great video, as always!

@rianqi 4 года назад

You literally answered every single question I've been Googling in vain for the past 2 months!!! Thank you so much Jeff!!

@PhilStorm 4 года назад

Man, tou give a lot of content and helpful information to the fitness community. And the most is for free!! Thanks man, we as bodybuilders appreciate your work

@bagginn 3 года назад

Thank you so much, I just came out of one of the most depressive periods of my life after losing my grandma. As a result, I stopped working out, showering sometimes 😪, brushing my teeth, and stayed in bed all the time. I am coming back harder than ever !!!

@LucaSchmitd 4 года назад

It’s just like we all needed this video for some reason...

@MM-th4vu 3 года назад

I keep coming back to this whenever the gym is forced to close. I NEED REASSURANCE THAT I WON'T LOSE ALL MY GAINS 😭

@adonis22_75 4 года назад

Out of every single content creator I've ever watched...I've never wanted to PayPal or Patreon more than this gentleman

@DanSung2021 2 года назад

Thank you, this makes me feel a lot better about having to turn down my intensity and what I can do because I’m fixing my posture I messed up and led to an injury being worse than it would have been. Amazing🔥

@Dartht33bagger 3 года назад

Muscle memory is amazing. I was almost bedridden for 2.5 months (sat/laid down as much as possible, never stood without leaning against something) dealing with pain in my feet. After 1.5 weeks of just doing body weight exercises on the floor every other day and eating a great diet its amazing how fast its coming back. Everyday I feel stronger. Everyday I can walk more normal. At this rate I may be able to stand and get around the house within another couple weeks. These videos helped a ton to keep me motivated.

@sanpat2220 Год назад

How are you doing now? I lost so much weight and muscle due to health issue . Please help

@Dartht33bagger Год назад

@@sanpat2220 Its been a LONG road. I've been working out 6 days a week since June 2021 (3 days upper, 3 days lower). June -> August was all floor exercises. Leg raises, glute bridges, etc. Had to spend significant time creating mind-muscle connection during this time. September -> October was harder variations of floor exercises and doing some standing body weight stuff like squats + adding small weights. Physical therapy discharged me at this point saying they didn't have anything else they could do for me and that I needed to get into the gym. By this point I still couldn't walk well. My whole left leg was lagging behind my right in strength. Most days a 1/4 mile walk would kill my knees. I wasted about 2 months doing nothing since I didn't have gym confidence built up. Mid December 2021 I said F it and went back to the gym. It was scary to start. I had to ask people to remove 45lb plates off machines for me. Some exercises like lat pulldowns I couldn't do since I couldn't get up and down out of the seat. Mid jan of 2022 I started doing the Reddit PPL split. I made small modifications like swapping RDL for hyper extensions (my key to getting some lower back and hamstring strength - something that is nearly impossible to do on the floor/with bodyweight). I started with the 30lb straight bar for deadlifts (absolutely wrecked me lol) and 30lb goblet squats. Followed the program up till 50lb goblet squat and moved to high bar back squats. Currently still not 100%. Feeling so close though. My left ankle still bugs me on longer walks (1+ mile). Still working through some calf weakness. Upper body feels back to normal now. I won't sugar coat it. Its a fucking grind. I'm so tired of just trying to regain normal. BUT you do notice improvements along the way. I still remember being able to just bend over and pick something up without thinking about it once I hit 155lbs on deadlift.

@TheApolloAthletic 4 года назад

Jeff's Blog is going to turn into the next Stronger by Science!

@Jareyes42 4 года назад

Jeff this makes me feel better 10 weeks no gym, thank you. Watching this motivates me even more. 1 body 1 life go HAM on this life.

@kayots 3 года назад

This video is really encouraging even without the pandemic or other unplanned gym hiatuses. Knowing you can maintain your ideal body with “suboptimal” exercises like weekly body weight training to failure makes things a lot more lax

@tescobakery1927 6 месяцев назад

I took off 2 weeks from wokring out because I had a week long work trip and after the trip I was sick for a whole week. The performance drop was singificant. As an example I like to do 100 ordinary sit ups as a warm up but I felt completely exhausted after 28 sit ups.. after taking just 2 weeks off.

@jermaineayivoh8263 5 месяцев назад

Performance falls off a lot quicker than actual muscle. A lot of people conflate the 2. Just as during the first time you ever trained for a weeks in a row and your strength shot up fairly quickly before you were able to put on any visible muscle, your strength disappears quicker than the actual contractile tissue that you built. The reason for this is mostly neurological. Neurological strength improvements can develop very quickly but also disappear very quickly if it isn’t utilized.

@sbastion8446 4 года назад

This video gave me a sense of relief, knowing that you'll need at least to do daily activities to somewhat retain your muscles. Because I'm doing your CARD workout, I know I'll fare better, so thanks, Jeff! Also, thanks for the upcoming free programs as well; I'm gonna sign up for sure!

@CoolGuy-yk9kd 3 года назад

jeff, this vid is incredible! incredibly well said, and incredibly informative. im going into shoulder surgery and i will be in a sling for a bit more than a month, and it is good to know that i wont lose all my muscle and that it wasnt all for nothing.

@laurenshonka4211 4 года назад

Jeff - you're the best! Always providing the most valuable information backed by research on the most interesting topics. Hope you're staying safe and well!!

@justblitz453 9 месяцев назад

It's crazy how much getting seriously sick affects your muscle mass. I recently got pretty sick (fever for 5 consecutive days) and ended up losing 20% on practically all my lifts (I got it back quite fast though - around a month).

@goonermo94 4 года назад

You're an absolute credit to the industry Nippy.

@the-darkest-day7808 11 месяцев назад

Very comforting to hear that a few weeks without a gym will not totally decimate all your gains. Thank you!

@tee1224tee 4 года назад

This was so informative thank you. I have an operation coming up which will require me to stop training for 6 to 8 weeks. The thought of losing all that I’ve worked for stress me out so much. TU for this knowledge

@ikwonswt 4 года назад

8:15 I really wanted to know this. Thanks, Jeff!

@saucy05 4 года назад

I've been upping my cardio since the quarantine and haven't been this fit in a while.

@rpetrano 3 года назад

Superb video! It's so rare to have a video backed up by actual research papers. Thanks for doing amazing research for video.

@EverybodysDarrling 4 года назад

Really informative and easy to follow video as always Jeff, thanks a bunch!!

@Yorenzo27 4 года назад

I can attest to muscle memory. I’ve stopped months without working out and shit diet. 1 year of focus or less will build muscle up quick. It’s impressive how the body works. So don’t worry guys, the gains will be back 💪🏽

@daverobert6201 4 года назад

I have a home gym and haven’t missed a workout for two months. Best gains I’ve ever made. I’m still a fatty though!

@shredd5705 4 года назад

This was good to hear, as I'm recovering from injuries both in legs and shoulders. 6 months already, all my gains gone :( Might take another 6 until I can do sports again. But at least I know I'll get it back, gives motivation to keep with the physiotherapy. Felt pretty desperate at times, feeling like I don't even care anymore, this video was definitely helpful

@AugustBooth 4 года назад

Great content, dude! I appreciate how informative and comprehensive your stuff is. Power to ya!

@ford2219 4 года назад

Is anyone else here struggling to train at home? I started so motivated but now I just don’t want to train at all, it’s just not the same. And I’m frustrated about loosing my gains 😭

@bryec6528 4 года назад

Don't worry your not alone

@jovannydisla8024 4 года назад

same here and believe me, I’m someone who loves to train

@txtce 4 года назад

checkout NEXT workout. He gives good no-equipment exercises at home. For free.

@fr334a11 4 года назад

yes! so happy my gym opens again tomorrow....

@zaanninja 4 года назад

i hope your gym is open again ,but what helped me in quarantine are resistands bands training. i also had to push me to do this because its harder to do at home than at the gym.i just put my gaze on infinite put some some metall in my ear (my pref ,Sabaton & Five finger death punch) and go!!! i was always glad i did it afterwards.

@carljacobson7156 4 года назад

There are also people who are chronically overtrained - they might see a muscle gain from a layoff

@RCARD-pz2et 3 года назад

Can you define overtraining?

@carljacobson7156 3 года назад

@@RCARD-pz2et Chronically training past what you body can recover from. Overtraining for years can lead to injury. Obviously, there are levels of Overtraining. Mild Overtraining can be recovered from with 7-10 days of rest and active recovery methods. Severe Overtraining may take weeks (or months) to recover from. The average gym-rat is usually just overtraining mildly. A high level competitive athlete is more likely to overtrain severely

@AntiEevee 3 года назад

This clears up so much I've been 1 week (half bed-bound) and 2 months off workouts thanks to two tendon knee injuries, making it almost impossible to walk longer than 1 min. But to know I can start growing it back within like 3 months is lovely and I cant wait till I am fully recovered again an can grow it all back up ;)

@COO113 4 года назад

This makes me feel better. The best thing i got from this quarantine is that all my aches and pains are gone.

@nicktowe2558 4 года назад

I've been bodybuilding at such a high level consistently for 7 years, I stopped working out for about 6 months due to more focus on work and just married. It was unbelievable how much I lost. Went from 180 to 145lbs. I still was active and walked alot. I even ate decent. I'm now back up to 160lbs but dude I feel like I lost way to much to make up In 6 months

@probrickgamer 3 года назад

Same here. Lost 20 pounds of lean body mass but weigh the same.

@IosifStalinsendsyoutoGulag 3 года назад

What is your height?

@nicktowe2558 3 года назад

@@IosifStalinsendsyoutoGulag5'8

@glock_9ine956 2 года назад

@@nicktowe2558 have you re gained it or no?

@e.i.l.9584 2 года назад

result in the end? update?

@MichaelBoccarossa 2 года назад

The amount of data in this video is huge and it is so well presented. Thank you Jeff!

@richardvega2784 4 года назад

Great discussion! In the future could you please discuss what a "finishing movement" is defined as? And could you give some examples of finishing movements for the chest, back, arms, etc? Thanks again for the valuable science-based info!

@GymGarageMan 4 года назад

Quit the gym 14 years ago! With WILLPOWER it can be done!!!

@precisi0n701 4 года назад

Been gym sober for months God bless 🙏

@omaramin7822 4 года назад

Jeff: what program plan do you recommend to people who have not trained for 2 months during Covid? Would you recommend PPL or FB? To accelerate muscle recovery This is for people who are experienced trainers. Would love to see a video on this.

@Jadeyyyx 4 года назад

I would say PPL, im a personal trainer 😊 🤙🏻

@holly_ween 4 года назад

I think the most honest answer you can get when it comes to those options is whichever will make you feel most motivated (and as a result most likely to stick to); any other answer you receive will mostly be based on the respondent's personal preference rather than anything scientific.

@LeoTelles 4 года назад

I was searching for something exactly like this. Thank you, high quality content and well explained video!

@elliottexplodes 4 года назад

Good presentation, sir. This is helpful news as I'm scratching together odds & ends to keep home workouts interesting & challenging.

@andrewcoetzee8858 3 года назад

Took me 1 year to lose 15 kilos or 35lbs. I work as a Labourer. I lost it due to depression. Half way back now.

@kalevihagqvist 4 года назад

And here I was freaking out just because I had to switch gyms!:DD

@ardenpowers7730 4 года назад

Great vid Jeff ! Very interesting, with a lot of back up info that has merit . . . Thanks for sharing !

@ferhtkzcz 9 месяцев назад

5 years ago I was diagnosed with a rare chronic condition, don't wanna give more details about it. My life changed, I had been working out for almost 5 years. I had to be hospitalized eleven days and my diet was no salt, not fat, no carb, just boiled veggies due to cortizole they gave to me. I lost around 15kg in around 10 days. When I came back, I could not keep on, my body did not allow me to push further and I eventually quitted due to discomfort and pain I had to endure because of working out. Now and then, I tried to be back at gym, however, when I lifted even funny weights (10kg dumbell press, free bar chest press etc.) my condition would return. I have gained 20kg after, most them fat, I am 85kg now %30 body fat, I just look at pictures of old me and I miss that guy. I subscribed to a gym today and starting tomorrow. Gonna give it one more try, I hope this time, I will be more powerful and endure the potentials.

@KamranBird 4 года назад

Since gym closed down, ive just cut down my cals to 3,000, exercising 2-3 times a week... all good, nothing major can happen to your gains. As soon gym opens up again, thank your muscle memory lol.