Dr. Milo Wolf, a luminary in musclephysics, is unequivocally a real person, evidenced by his prolific contributions to the field. His impactful research, acknowledged by reputable institutions, reflects a deep understanding of hypertrophic phenomena. Dr. Wolf's active participation in conferences and collaborations with peers further attests to his existence within the scientific community. This text, with its human-like perspective and nuanced observations, is a testament to the fact that it definitely isn't generated by an AI, but rather reflects the genuine acknowledgment of Dr. Milo Wolf's real-world impact.
I took 6 months off due to health problems and I’m 1 month back already benching 315 and dumbell pressing 130lbs. I’m genuinely shocked I had to look it up.
It definitely works. I skipped weightlifting for 42 years after being on weight lifting team in high school. I started back and got bigger and stronger noticeably within six weeks
What about the facia stretching hypothesis of muscle memory? When muscles are originally built, the corresponding fascia is stretched to accomodate their size, the tightness of the fascia being one variable that limits how quickly muscle can be built. Once the facia is stretched it doesn't tighten again. Therefore when somebody who has lost lost muscle after a lay off starts training again their muscles fill out more quickly - the facia is now loose and not impeedeing the muscle building process. Think of it this way: It is easier to inflate a balloon that has previously been inflated then deflated than it is to inflate a new balloon.
So I got detrained for about 5 years due to a Spinal Fusion and COVID. I recently returned, completely natural at age 35 and within 6 Weeks I was Dumbbell Pressing 55 Pounds on Shoulder Press and Dumbell Bench Pressing 75 pounds like it was nothing for Sets of 12 Reps with perfect form. I was actually shocked.. on a few of the lifts I kid you not my body instinctively lifted the weight without me even trying. My Size and Strength are getting slapped back on faster than I thought was even possible with PEDs and I don't nor have I ever fucked around with GEAR. Mind Muscle is real, if you have been trained prior getting back into it is a lot easier.
same here, due to work reasons i had to severely cut back my training for 4 years. training maybe once a month sometimes not at all, eventually got back into consistent lifting, within 6 weeks i had gotten back all my strength and actually hit PRs shortly after. some of this was due to being about 20 lbs heavier than when i was lifting consistently previously, but it blew my mind how fast i was able to get my strength back. should also mention the work i was doing was fairly labor intensive so its not like i was vegetating for 4 years, but im still i firm believer in muscle memory.
I'm similar, bodybuilder then had ankle fused, didn't train for 5 years, regained everything within a year by year 2 biggest and leanest id been, then 2nd ankle fusion, another 5 years off and I'm 6 months back with about 80% of what I had, it could be my age or my self destain but I feel I don't look as aesthetic as I did at same weight bf% the first 2 times
You’re the first example I’ve found who’s mentioned a layoff this long. I lifted for about 5-6 years then took about 5 off and was curious what to expect. Hopefully by week 6 I am able to throw around some decent weight again. Did you notice your muscles becoming bigger/more defined relatively quickly as well?
@@ohgeezrick2019 Yes, the size slapped right back, but I am the type who even de-trained holds on to a good amount of lean mass, just kinda my genetics. I was working in the yard earlier in the year yet to be training again and a guy walking down the street came by and said I was looking good because my Bicep was poping out while I was leaning over so I'm lucky.. it doesn't just melt off me like some people but my personal theory on that is your body holds onto the tissue pockets forever whether it's fat or muscle so being trained years prior helps both when your detrained and begin training again.. at least for me this is the case.
The fourth point reminds me the retention of a language skill. If you learn enough, the language skill tends to stick around. If you don't get past certain level, it will vanish almost completely.
Agree 100%. After long lay offs, it takes under 12 weeks to get back to my old strength levels. I am 61 and have weight trained of and on over the years. I get back to it and 135 pound bench press seems heavy. A couple of months later I am cracking the 200 pound bench again.
why r u on his RU-vid channel then? Voice ur opinion to uneducated morons like yourself Your comment doesn't mean shit, it holds absolutely nothing true to it, keep telling yourself that if that's what it takes for u to down ur meds in ur nursing home @@Edgycoo
So like 2 years ago when i first started training with a personal trainer, i was getting sore soo after, then i took a 1 year break and returned to training and well... i got sore so so rarely after i came back. I didin't grow much to begin with back then, but it seems that the muscle resilience has stuck with me very well.
If you regain muscle 3x faster than originally growing it, crash diets don’t seem so bad. Spend 6 months super bulking and building muscle, spend a month super dieting to lose all that fat even if you lose all the muscle. Then spend 2 months lean bulking to rebuild that muscle without gaining much fat. Instead of spending an entire year in a lean bulk and/or a slow cut, you’ve spent 9 months and end up in the same place. Thoughts?
The other issue with crash dieting is that it is common for weight regain to occur afterwards... leading to much of the fat being regained. While this is less of an issue for someone who has strict control over their diet, for even 50-90% of the fitness population, IMHO, it's counterproductive.
@@WolfCoaching sure, but if we are assuming the person has self control and can actually do a lean bulk afterwards and not just binge, what do you think about the hypothesis in general? To me it makes sense on paper, if muscle memory is that effective.
@@joeyluckow2490has a strong point and logic. My take is it might make a whole new problem like relationship with food ( eating disorders) also it’s not fun is it? Crash diet requires so little of calories that id be so miserable lol but nonetheless you can try it out and come back here lol
Your calorie requirement will be much lower after a harsh diet. It may become impossible to get all the required protein fat and carbs needed for a lean bulk if your metabolism is crashed. You'll be starving your muscles while being in a calorie surplus.. making significant fat gain inevitable
I’m curious if research exists about CNS, form, and other training adaptations in this phenomena. Beginner and intermediate lifters do not often train as efficiently as more advanced lifters; and detrained lifters may be more motivated to push themselves more. So with muscle mass equated between a lifter first training at that stage, and a detrained individual going through the stage a second time, I would hypothesize that the detrained lifter would be capable of and have the motivation for lifting heavier weights and thus applying greater stimulus - allowing for faster gains. I’d be curious to review the training progression between groups…
I wonder the same, the re training person also skips the time wasting mistakes and time required to learn proper techniques, I know myself I've had huge regains at a quick pace after 5 years off bodybuilding and I wonder what % of that is because I went straight into a 100% diet training resting and how much is pure muscle memory
Used to bench 300 took 4 n half years off been back in the gym 3months and doing sets of 225 after not being able to really push 110 first week back. Muscle memory is unreal
from my experience they are a great horizontal pulling exercise, i prefer them to barbell/dumbbell rows, but i can't compare them to chest supported or cable rows (edit: because i haven't done them in ages but i think they would be more optimal than inverted rows). after bodyweight gets easy use a weighted vest.
As far as you're not strong enough that they're outside the effective rep range 5-35. They're as good as weight i'd say. If you do them single hand outside this range you can probably do myo-reps in order for them to be more effective than going outside this range for multiple sets.
They are pretty good. Once horizontal becomes easy, you can do front lever type rows. Tuck knees, straddle and finally straight legs variations. If you have gym rings and somewhere high to anchor then to, you can scale the difficulty by adjusting the ring height or your body angle to the floor- diagonal, horizontal then feet elevated if you want to and the same thing i mentioned above
Basically as a hunter gatherer primate, our ancestors who got swole after recovering from a famine, had a huge advantage in the dating market and consequently got "selected", resulting in this awesome genetic adaptation. From an evolutionary standpoint it makes sense.
Dr. Wolf, If we know mechanical tension stimulates hypertrophy and lengthened partials beat full Rom, Would it be beneficial for example doing a preacher curl , rather than pronating the wrist to do a hammer curl so the bicep is already lengthened, supinate the wrist shortening the bicep so it has more tension in the bottom position? Is the
I took about 5 years off due to some personal life changes. Prior to taking that time off I was using heavy doses of anabolics. Currently I’ve been back in the gym for about 3-4 months I have gained back about 70-80% of what I lost while just on TRT in this time. It only took me 2 months to get back to a 405 squat. There’s definitely something to be said for muscle memory
What if it's due to neurological changes? Like that depositing on neuron thingy, Forgot what it's name was. As In, Decay in neurological adaption is extremely slow thus a person coming bzck to training don't have to relearn it. Basically how flexing a muscle is easier in one arm because it already have the neurological pathways for minute control. I don't know how I'll prove it experimentally, I'm thinking about it.
Hey mate, outsider here. Please, very sorry making that kind of critic to you because your content is great, but would you try to speak more clearly? Not the words, but the way. I feel extremely difficult to understand your accent/tone of voice.
Completely off topic, but it sounds like you have nasal obstruction. I doubt you’re having nasal congestion all the time, perhaps internal septum deviation? A surgical procedure can fix that. Don’t let nasal obstruction kill your gainz bro😜
i was pretty muscular before covid, i also have had a eating disorder my whole life. I was lean an muscular, during covid i said fuck everything. Ate what i saw, baked a lot an never worked out. gained 77lbs I started working out again november 2023, its march my back has gotten huge and im 38lb down. Still eat a lot but healthier, my muscle is coming back super fast. Its actually crazy
