Скачать или смотреть Muscle Retention during Gym Breaks

🤔 How long can you go without lifting weights until you lose muscle mass?

You may have a longer grace period than expected! 💪🏻

Research shows that skeletal muscle size and strength starts to decrease around 2-4 weeks post training due to ‘disuse atrophy’.

However noticeable visual muscle loss generally doesn’t appear for closer to 6-8 weeks unless in extreme calorie deficit too.
For substantial strength declines, studies pinpoint around 4 weeks as well if no resistance-based stimulus occurs in that time.

Just a few sessions weekly helps preserve strength levels surprisingly well in short term gaps though!

Of course consistent progressive training is key for continual size and performance gains. But it’s empowering knowing our bodies’ architecture sticks around for periods of mandatory rest/healing from injury, vacation, or life demands.

The moral is - do your best to stimulate muscles regularly twice weekly if aiming to build mass and power!

But no need to panic about vanishing quad separation if you miss some weeks here and there. Our biology is pretty resilient! 💪🧬

Source: ACSM Position Stand

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#strength