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. Check out my FIRST blog post!! https://jeffnippard.com/blog/ Sign up to my newsletter to get my free "back to the gym" bridge program: https://subscribe.jeffnippard.com/ Get my Nutrition Guide To Body Recomposition here: ‣ https://jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Buying my channel merch: → http://bit.ly/jeffnippardmerch 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ https://vitagoods.com/jefffit ‣ Use the above link to save 60% off! ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher ------------------------------- 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 Rashaun's YouTube: ‣/channel/UClnG0SHgQJm9CcZWIEgRnMw ------------------------------- 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. ------------------------------- 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). ------------------------------- 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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