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

What happens when you stop lifting? In this video I break down the science behind training breaks, muscle loss and muscle memory.

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SOURCES:
Matt is a client of renowned physique coach Cliff Wilson. Follow Cliff on IG here: https://www.instagram.com/cwteamwilson/?hl=en

Scientific References:

Muscle Protein Synthesis:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3381813/
https://www.ncbi.nlm.nih.gov/pubmed/23948422

Muscle Loss with Bed Rest:
https://www.ncbi.nlm.nih.gov/pubmed/24919692

Muscle Loss with Detraining (2 weeks off):
https://www.ncbi.nlm.nih.gov/pubmed/28328712
https://www.ncbi.nlm.nih.gov/pubmed/30013480
https://www.ncbi.nlm.nih.gov/pubmed/21771261
https://www.researchgate.net/publication/228830087
https://www.researchgate.net/publication/232229816

Muscle Loss with Detraining (2 months off):
https://www.ncbi.nlm.nih.gov/pubmed/16916907

Reduced Training Volume:
https://www.ncbi.nlm.nih.gov/pubmed/21131862

Diet:
https://www.researchgate.net/publication/339573950

Age:
https://www.ncbi.nlm.nih.gov/pubmed/26980367
https://www.ncbi.nlm.nih.gov/pubmed/21131862
https://www.researchgate.net/publication/312510309
https://www.researchgate.net/publication/327211242
https://www.ncbi.nlm.nih.gov/pubmed/28251287

Muscle Memory:
https://www.researchgate.net/publication/45660034
https://www.ncbi.nlm.nih.gov/pubmed/30978433
https://www.ncbi.nlm.nih.gov/pubmed/29382913

MUSIC
Epidemic Sound
Blue Wednesday - Tick Tock:
https://soundcloud.com/bluewednesday

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

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‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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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.

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