Title: The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance • Sci-Fit
Headings: The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
Table of Contents
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Summary
How long it takes for muscles to atrophy
Strength loss when detraining
Endurance loss
How to maintain gains
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Introduction
When do you lose strength?
Strength Loss in Beginners
Strength Loss in Trained Lifters
When do You Lose Muscle Mass?
Muscle Atrophy in Beginners
Muscle Atrophy in Trained Lifters
Why do I look smaller after 1 week of detraining?
When do you lose endurance capacity?
Maintaining muscle mass, strength, and endurance during a longer break
Strength maintenance
Muscle mass maintenance
Maintaining endurance
Muscle memory
Regaining lost muscle and strength
How are myonuclei relevant to detraining?
Other “comeback” mechanisms
Other effects of detraining
Flexibility
Muscle characteristics
Cardiovascular characteristics
Metabolic characteristics
Conclusion
Limitations
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Content: This effect is temporary since glycogen stores quickly refill when you resume training. Bed rest and limb immobilization speed up muscle atrophy. Strength loss when detraining
Strength can be maintained without training up to 3-4 weeks, but is gradually lost thereafter. It’s easier to regain strength and muscle mass once it’s lost because of muscle memory (myonuclei and neural adaptations). Endurance loss
Endurance performance decreases by 4 to 25% after 3-4 weeks. Beginners can maintain endurance performance for at least 2 weeks without training. VO2 max declines by 6 to 20% in highly trained athletes at around 4 weeks of detraining. Recent VO2max gains can be reversed after 4 weeks. How to maintain gains
To maintain strength during detraining, train at least once per week (for beginners). Trained lifters could maintain strength gains with eccentric training.