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: cwteamwilso...
Scientific References:
Muscle Protein Synthesis:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Loss with Bed Rest:
www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Loss with Detraining (2 weeks off):
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/2...
www.researchgate.net/publicat...
www.researchgate.net/publicat...
Muscle Loss with Detraining (2 months off):
www.ncbi.nlm.nih.gov/pubmed/1...
Reduced Training Volume:
www.ncbi.nlm.nih.gov/pubmed/2...
Diet:
www.researchgate.net/publicat...
Age:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.researchgate.net/publicat...
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Memory:
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/2...
MUSIC
Epidemic Sound
Blue Wednesday - Tick Tock:
/ bluewednesday
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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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.

[@JeffNippard]

Hey guys! So the article I wrote corresponding to this video is going to kick off my new blog! This is officially live on my website (jeffnippard.com/blog) My goal with blog will be to add more scientific depth and nuance to the topics covered in my videos. This is something I've been working on for a while and I'm really excited about it. Go give the first post a read and let me know what you think! Also I'm planning to release a free short "bridge program" to all my newsletter subscribers describing exactly what to do once the gyms re-open (or when coming back from any training break). You can sign up for that here: bit.ly/nippardnewsletter. Hope you all enjoy the video! Peace!

[@bdggress6259]

Jeff Nippard cheers again for another great video really helpful

[@jacobacevedo3688]

Bridge program not a bad idea

[@ramiaboassaf2210]

What about strength 🙄

[@azariabattle5070]

Awesome ! I was honest just about to ask if you could give some advice when returning back to the gym. Thanks for the bridge program. I cant wait to see it !!!!

[@duckduckgo358]

Your content gets more and more hilarious and still keeps up the sciencing

[@SeanyMac15]

I've never gone through so many emotions watching a video: fear, relief, intrigue, admiration, encouraged. Yo, Jeff, your work is incredible, man. Thank you so much.

[@liam-n8098]

You must be a emotionally unstable man

[@francislee174]

Quy Nguyen *an

[@josesammut9396]

@@liam-n8098 Sad ain't it 😔

[@blackmagic1960]

@@liam-n8098 You must be unstable a bit yourself to call someone else emotionally unstable for having emotions? I feel sorry for you

[@scottend5239]

@@liam-n8098 I don't know what you must be, but you edited your post and still have a grammatical error.

[@unfazedo]

Muscle memory is such a beautiful thing.

[@aidanweston1286]

@Nima Elyasi Oh yeah it’ll come back real quick

[@shawnturner7064]

and is a real thing. I had a back surgery and was out of the gym for a year. The Doctor cleared me to start training again, the second week on training was legs and I squatted 500.

[@the_batmobile0.4]

@Nima Elyasi 🤣 yeah right

[@NoisqueVoaProduction]

I was a very athletic lad untill my college graduation. In my last year, I had a health issue that needed to be hospitalized. Right now I can't do sports like I used to even without training for almost 2 years. Still in shape. Sometimes doing some push ups, but muscle memory helped me A LOT. (got back tumor and know I have a small limp, it is not much, but definitely not possible to have any competitive sport.)

[@cloudotaku]

Truly is not trained in 2 years due to a brain injury 4 years ago leaving me epileptic (was having a lot of fits now not had one in 2 years so return to gym was needed) my starting bench for 5x5 was 30kg 2 years ago my start 2 weeks ago my starting bench was 45kg for a 5x5 and am braking peek pr's in week 2 was not expected till week 4-5 due to training gap and medical issues

[@daleedward2065]

The person who edits your videos... is legitimately talented. And they've obviously been spending more time and effort on editing your recent videos. Seriously great work.

[@kuuly3334]

Browney: Hold my editing skills

[@walletphonekeys]

@@kuuly3334 who

[@itsjust_ken2942]

@@walletphonekeys lol good one

[@3letta90]

Editor probably felt like shit the whole time sitting in front of his computer for 2 weeks editing his video😂 pretty ironic

[@Swolester]

Pretty sure he does it himself

[@hbomb4949]

1:30 *Sweats nervously lying in bed for the 9th day in a row*

[@AntiEevee]

I feel ya i had a 12 day bed-bound for knee tendon injury I got the exact shame shock haha

[@michaeldavies4418]

I had 3 years off training after my divorce, then recovered 80% of my size back in 6 months when I started training again at 40 I stopped at 37 , muscle memory hangs around a lot longer than we might think ❤️ thanks for the video

[@probrickgamer]

So relieved to read that. Thanks

[@RiamsWorld]

How long were you training prior?

[@michaeldavies4418]

@@RiamsWorld before I stopped for 3 years I was training 5 day a week one body part per week (bro split)

[@jaidenG555]

Hey just a question, I’ve been in the gym about 4 months, I’ve made really good progress my delts and shoulder are looking 3D Lats coming in big arms getting huge finally getting how I want my body to look and then bc fucking announced they were gonna close gyms till January 18th. So I have 25 days I can’t go to the gym. How much muscle do you think I’ll loose and how long would you think it would take me to gain it back? Really been bothering me mentally today ngl. Hope I don’t have to rebuild everything

[@jelleposthuma8786]

@@jaidenG555 you're fine. You can always do bodyweight

[@DL-ww9ll]

Everyone is gonna come back to the gym 100 times more motivated then they were before corona

[@thestoictash]

For sure

[@TheRealFutureMillionaire]

Amen!!!!!!

[@Jahi_144]

In my country gyms were reopened and i just cant wait for my next gym session every time im on a rest day

[@asCaio]

Rabdo will surely increase in the emergency department

[@CookiePire]

Motivated... but not disciplined. Motivation is the initial high that drives us to workout intensely for the first couple weeks. Everyone will enjoy that intial high of experiencing a stimulus we have been restricted from (gym. Pump) but wait the next couple weeks

[@anthonyfox5337]

Life long weight training , six months bed rest after an accident with multiple fractures and only lost 8 kg of muscle weight. Restarted training and after 3 months I was back to my original size and weight at 57 years old. Muscle memory is real and amazing.

[@anishnehete]

Nice

[@amazingjackJF]

I trained every day for over a year, stopped training for 3 years and when I came back in to training I put on 20 lbs in 3 months, returning gains are real and so is muscle memory

[@threnoidia]

yup! I had to take a year off EVERYTHING (even non-necessary walking) due to injury, lost 25lbs in that time, after physio I went back to weightlifting and gained it back in about 3-6 months

[@LongLiveCoffee]

I wonder if anyone feels like me: i've been hiting the gym for 3 yeara almost without taking a break and not missing a single workout. Since quarentine started, i haven't done anything and i don't feel like doing anything either. A complete loss of motivation.

[@Rajdweep]

same here haven't done anything in a week dont feel like doing it😟

[@nevenastoeva3880]

Guys, set up an alarm, make it a habit and push through! You'll get back on track in no time!

[@Rajdweep]

@@nevenastoeva3880 how do i make it a habit when i have no equipment nothing😟i know my biceps wont grow with waterbottle curls 🙃

[@bepresent4235]

Order a pullup bar, and do basic exercises like pullups, inverted rows, dips, pushups, single leg squats and glute bridges. Order rings, and up the intensity with L-sit pullups, tuck front levers, ring dips and pushups. To make single leg work more intense, find something heavy and hold it for squats, put it over your hip for bridges. If that seems like too much, train for cardiovascular and muscular endurance with many sets of high rep, low rest. Rows (find two chairs and a stick), pushups, jump squats and bridges will do the trick.

[@krippaxxuseredarlordofthes9940]

yes, sometimes im close to crying. but then i do some pullups on a tree

[@DrSwole]

Great video 👌🏼. People often just give up when they can’t train like they usually do and don’t realize that maintaining muscle is actually relatively easy

[@JeffNippard]

exactly! Thanks man!

[@DrSwole]

Jeff Nippard 👊🏼

[@bankkozma732]

@John Kelly Come on, don't leave reps in the tank. Many other KZbinrs, who actually reached far better gains than Jeff Nippard (thos he kinda advanced too), advocate for training each set for as many quality reps as possible. And only stopping when you feel like you won't be able to do the next rep with perfect form. So keep pushing yourself to the maximum amount of quality, clean reps! (check out Greg Doucette, Steve Shaw from Massive Iron, etc).

[@anoop4193]

I have seen this dude's comment on almost every single fitness videos

[@georgetomas9069]

Yeah muscle tissue but muscle strength is going to struggle when I get back to the gym 😆

[@jeremiahtorres965]

I didn’t lift for a week and I felt guilty throughout the whole week and thought I was getting significantly smaller but this made me feel a lot better lmao thanks

[@OriginalCatfish42]

I always feel like I lose 20 pounds when I miss a week, glad its just my mind

[@imperia6368]

I was put to quarantine for 1 month and i got this muscle imbalance one pec bigger than other ( left one big) I don't know whether it's because of poot nutrition, no workout or fap 😅 . Getting a mental breakdown every time i see my chest

[@pokemonbacon1237]

@@imperia6368 who asked?

[@Aleemalik]

How I feel right now

[@awsome4272]

its a lot regarding the water weight he talked about. When I workout, I feel as if im in a constant mini pump. Its like im small and then I got a huge size (pump) and then for the rest of the week, if i dont workout, I would have a little mini pump.

[@aariioo]

I was really depressed recently cause I thought all those days and nights walking 5km in cold freezing weather to the gym and back are now mean nothing, but now I feel quite motivated and look forward to going back to the gym. Thank you brother

[@suppositionstudios]

I love how casually you throw in your skits.

[@shubhamkatyal6391]

Yea I was laughing so hard 😂😂😂

[@dougrobinson1171]

Midgets are naturally hilarious.

[@rasmus7400]

@@dougrobinson1171 Thank you

[@DivineSquid]

@@dougrobinson1171 Thank you

[@jacobacevedo3688]

I have a fully equipped home gym so idk why I’m watching this I just love Jeff this much

[@Cody.Tafoya]

Same

[@ryanluttman1519]

Alright for some 😭

[@mariomaro7]

You lucky son of a... Just messin congrats man I wish to set up a home gym but it will cost an arm and a leg where I live

[@miguelabrego1079]

Subtle flex

[@tay_paradox]

hey wanna be friends

[@codinginflow]

Muscle memory saving bros from depression. Muscle memory is the hero we need.

[@cccap]

I was 128 and bulked up to 155 within 3 1/2 months. Training intensively in the gym 1-1/12 hours at day 5 days a week. Had some mental issues and quit for about 2 months. I wasn’t sleeping or eating and lost everything I worked for. It sucked lol but back to it about 6 months in and twice the size of where I left off at.

[@dipankarchattopadhyay5341]

thats called muscle memory.

[@jasonlinden]

The Crohn’s example is an extreme example. Not only is there limited physical activity, but the body is also unable to absorb nutrients like protein. The client shown in the video was essentially going through sudden and extreme starvation during his Crohn’s flare up. Combine that with being bedridden due to the extreme weakness and fatigue that is usually present, the weight loss can be unbelievably fast. You can see in the photo that his body even began consuming essential fat stores as evidenced by his temporal wasting (fat reduction in the temples). I went through essentially the same thing, dropping from 180lbs to 131lbs in about 8 weeks. I tried to stay as active as possible as long as possible but since nothing I was eating was being absorbed, the weight just came off. Fatigue eventually became so severe I became bedridden and eventually hospitalized. After getting treatment I was pretty demoralized. I was 5’10” and 131lbs, unable to even do a kneeling push-up. I thought it would take years to get back what I lost. However, it only took about 6 weeks to get my weight back up to 180, while my absolute strength took about a month longer. So for those worried about losing your mass and strength during this, you might lose some, but take it easy when resuming, it will come back much faster than you expect.

[@joebob2311productions]

Exercise helps me to deal with Crohn's in a much better way

[@oriofrancisb.5588]

Thank you for that information, I hope you're doing well well

[@jj-oo6oi]

Does crohns prevent the body from absorbing only protein or other nutrients too?

[@Phreestyle1]

@@jj-oo6oi Pretty much everything.

[@Phreestyle1]

@@joebob2311productions Me too.

[@brianly4527]

I am loving the continuity of these videos, it’s like Jeff’s Cinimatic Universe 😂

[@reformed1trick739]

During my 1 year break from Covid, I maintained 90% of my strength upon my fist visit back to the gym. I only did low weight high rep training at home about once per week

[@reformed1trick739]

@@yow536 you can maintain with 1 day, and you can even keep making gains at 2 days/ week. Good luck on your fitness journey 💪 👍

[@fbomb3035]

That's how I did it too

[@noahhendrickson1737]

I have Crohn's disease myself and it was awesome to see someone discuss this topic in regards to those with chronic diseases alike; I personally have had 3 flare ups in my lifting experience (5 years/ 15-20), being hospitalized for weeks at a time and then subsequent at-home recovery away from the gym, and although it can be a debilitating experience to have to constantly start from the bottom, it's very encouraging to build yourself back up and then look at the struggle you went through to get there, and then further surpass yourself when it's taken so long just to reach the heights you once touched. P.S. If you read this Jeff, I just wanted to let you know you helped start me in the path I'm going in life as you were one of the first free easily-understood scientific information sources I came across when I started lifting; I'm studying a bachelors in Exercise Science, on track towards Physical Therapy, & etc., but I just wanted to let you know the positive impact you've had on me as I'm sure it feels good to have people give you such feedback. The way you've steered your career is an inspiration and has influenced the thoughts I've had about the direction of my own career path.

[@JoshBortolotti]

When my gym opens I'm going to line up in front of the doors like it's a new iPhone release.

[@philipsk]

@Mike Airborne damn already opening. Doesn't mean it's safe though. I wouldn't go.

[@saucy05]

GYM would be the last place I would want to go now.

[@gerardog4567]

@Alex Finally someone who gets it!

[@123ShadowMario]

Alex couldn’t of said it any better

[@TheKisj]

@Alex amen bro, if i were to contract the virus as soon as the gym opened, so be it, if i were to die from it too, well...it was my time to leave this place

[@TheRealGuywithoutaMustache]

Your body instantly turns into mush and your insecurities worsen once you've stopped working out because of quarantine.

[@javi3045]

WHY THE HELL ARE YOU HERE TOO

[@LordMichaelRahl]

Stop following me lol.

[@leonardchen3635]

bro i saw you under anime videos, you also here as well?

[@briankrosky3567]

CAN CONFIRM D:

[@rowanperry8545]

Omg ur here bro

[@outrageousKilla]

I stopped lifting for 5 months before Covid, I cant wait to get started again.. its horrible to be ready to lift but having no gym to go to. wont take it for granted ever again.

[@austinhowell3463]

Jeff, I gotta say you're a huge motivator in my life along with a huge educator. Your videos alone have taught me a ton and the fact that you're writing books of this level along with he various programs and work you put in them is incredible. Thanks a ton

[@hiteshshinde36]

The same boiling water that softens the potato hardens the egg. It's about what you're made of, not the circumstances. Even if the gyms are closed maintain your muscles, workout at home . Don't quit stay motivated, stay fit.

[@Biggmofo]

Epic words!

[@kojack635]

Hard-boiled eggs are soft. Unless you're dumb and eat the shell

[@ZhuGeLiang6969]

@@kojack635 r/wus

[@jdcisneros9023]

That was dope

[@leonnham3497]

Some dumbos in this comment section don’t know the meaning between “harden” and “hard”

[@3gles006]

Love that you don't just talk about the research/science but actually show us your process and the nuanced take on the subjects keep on the good work.

[@oliver91099]

I love that you take so much time to research and explain these studies. It makes your videos so much better t than others just because of how much you care about providing accurate and important information. Keep it up, man! Love the vids!

[@joshuaery]

This quarantine is forcing me to heal injuries by taking a break that I would't take otherwise which is the upside i guess

[@BasedAhmed]

yeah my tricep tendon is finally recovering

[@DrRRaza]

That's great

[@jaysson1151]

MD DOOM you got a good point there!!

[@Alex-sg3yz]

same for me

[@PianoOwl]

Facts

[@rosinaslavova135]

You have no idea how much comfort this video gives me! I’ve been training 6 day per week 2+ hours a day for more than two years - no miss despite holidays, illness etc. I’ve been petrified since the gym closed that all my hard work will go down the drain. I bought an elliptical and use weights up to 30kg and bands with various resistance up to 60kg. Still petrified I won’t keep my muscle. This has helped so much to put my mind at ease! Eternally grateful!

[@madperson713]

I just had a colon flare up as well, one of the worst I’ve ever had. Lost 15lb in 2months. When I got back to the gym I essentially lost all my strength, I am so grateful you’ve taken the time to make this video. It gives me a lot more hope to add to my burning desire to return stronger than ever ! Thank you 🙏🏻

[@timothybaciu2764]

This guy makes great videos, literally all of them are done so well and planned out with so much research. Summarizing all that information into a few clear and concise sentences is a talent. I learn a lot from you thanks man.

[@bobbyohnio1287]

This is why you’re the best fitness channel, you cover the whole ass subject and answer waaay more questions than other youtubers

[@tn15_]

BIG CONGRATS to Matt for going through whatever he went through and coming back so strong!

[@xUGxChAoZz]

You’ve taught me so much Jeff, thank you. It was a pleasure meeting you at the Toronto Pro Show last year, you were just as genuine and nice as you are in your videos. Sad I won’t be seeing you there this year, stay safe & much love from Toronto

[@georgejenson7402]

Thanks for doing all this research and laying it all out for me in just 10 minutes, you really hit this nail on the head

[@gainsoncamera2815]

You definitely need to maintain strength levels to avoid losing muscle. We’re all just holding on to these gains for dear life 😂 Thank you for the info Jeff 🔥🔥🔥

[@kacytkachuk9818]

Gains On Camera for dear life lmao

[@martinegiuliani7724]

😂😂😂

[@JESUSISKING77742]

Check private gyms near you, just found a private gym taking new members but it’s $100 a month :/ worth it for the gains though !

[@Ettoyeaz]

Absolutely not, you can maintain your mass by doing high reps, metabolic stress training, while your strength goes down. For example, if you do very high volume push-ups workouts you can maintain or even improve your chest mass, but the strength in your bench press will go down, because you're not training that movement.

[@therealg4197]

disagree . You can maintain muscle but strength training is a skill . You might not lose any muscle but strength will go down

[@DarkfateTV]

I didnt start training again until the week before quarantine. After a 2 year bout of depression I had gone from 190lbs to 150lbs after years of not eating or sleeping enough. Within 2 months I am now 175lbs, leaner and more motivated than ever before. Just from pullups, dips and light squats! I know this has been a demoralising time for many, but the rate at which I have regained weight has been astounding! You will come back faster than you think

[@jpscreativedesigns]

I sure hope you don't think it's 25lbs of muscle

[@ENZOxDV9]

@@jpscreativedesigns it's 25lbs of whatever he had before. Muscle memory really works wonders

[@jpscreativedesigns]

@@ENZOxDV9 if you're an advanced lifter yeah

[@DarkfateTV]

@@jpscreativedesigns remarkably Its mostly tissue and water, as Jeff touched on in the video the contractile muscle tissue isn't necessarily lost just shrinks in volume and number. I had 2-3 years of experience and have gained what took me years to build back in months

[@DarkfateTV]

@@ENZOxDV9 thats it! I have gained weight while maintaining low body fat at a rate that would only be achievable with steroids under other circumstances. It has been super encouraging and those taking a break will experience it too

[@SytRReD]

I love the blog article! As a scientist myself I've been loving all the references you put, and being able to have a deeper explanation is great :) Good job!

[@davidjohnston3058]

I'm 57 and took 18 months off due to lack of motivation. I ate pretty much the same. I only lost around 6lbs in weight but lost my shape. 6 weeks of hard training and the size is pretty much back. Gotta love muscle memory.

[@liounique1177]

Good job brave man

[@quist6154]

So if i wanna keep my gains I just gotta go to the fridge for 5 sets with 20 reps. Sick

[@nicklasjohansen8166]

This comment is underrated!

[@voool0135]

I've always loved how scientifically in-depth your content has been, but it's also been super fun to watch you get more creative and have more fun with making these videos. Hope Bro Jeff gets his home workouts in while on house arrest

[@Kaioshin9000]

Thank you so much for this bro I have chronic kidney disease and I lost so much muscle and I’m life , your videos is something I always appreciate. Thank you

[@tamaman9395]

I've been unable to train for the last 6 months because of an upper back injury, so this is reassuring thanks! Been keeping the protein intake high and slowly getting back into it with physio

[@85ggk]

it is actually hard to lose muscle mass with good nutrition and muscle stimulation, but your strength will go first than ur mass

[@legitman248]

Jeff’s always my go to for actual informational videos

[@hemingway3508]

I see your comments everywhere.

[@scuba8349]

You do the best job of extracting the key information in research articles. Great video as usual.

[@milindbebarta2226]

I had a gap of around 13 months because of the pandemic. I got to about 80% of my previous lifts right after the first two weeks. I certainly believe muscle memory stays forever.

[@MahdSani]

thanks Jeff, really needed this

[@LucaSchmitd]

It’s just like we all needed this video for some reason...

[@MOTat18]

Subscribed. I love that you use science to explain the concepts behind bodybuilding and I've always wanted something that puts the two together.

[@kimonryu1]

I was just thinking about taking a long break in training and this clears most of the questions I had. Thanks.

[@Dartht33bagger]

Muscle memory is amazing. I was almost bedridden for 2.5 months (sat/laid down as much as possible, never stood without leaning against something) dealing with pain in my feet. After 1.5 weeks of just doing body weight exercises on the floor every other day and eating a great diet its amazing how fast its coming back. Everyday I feel stronger. Everyday I can walk more normal. At this rate I may be able to stand and get around the house within another couple weeks. These videos helped a ton to keep me motivated.

[@sanpat2220]

How are you doing now? I lost so much weight and muscle due to health issue . Please help

[@Dartht33bagger]

@@sanpat2220 Its been a LONG road. I've been working out 6 days a week since June 2021 (3 days upper, 3 days lower). June -> August was all floor exercises. Leg raises, glute bridges, etc. Had to spend significant time creating mind-muscle connection during this time. September -> October was harder variations of floor exercises and doing some standing body weight stuff like squats + adding small weights. Physical therapy discharged me at this point saying they didn't have anything else they could do for me and that I needed to get into the gym. By this point I still couldn't walk well. My whole left leg was lagging behind my right in strength. Most days a 1/4 mile walk would kill my knees. I wasted about 2 months doing nothing since I didn't have gym confidence built up. Mid December 2021 I said F it and went back to the gym. It was scary to start. I had to ask people to remove 45lb plates off machines for me. Some exercises like lat pulldowns I couldn't do since I couldn't get up and down out of the seat. Mid jan of 2022 I started doing the Reddit PPL split. I made small modifications like swapping RDL for hyper extensions (my key to getting some lower back and hamstring strength - something that is nearly impossible to do on the floor/with bodyweight). I started with the 30lb straight bar for deadlifts (absolutely wrecked me lol) and 30lb goblet squats. Followed the program up till 50lb goblet squat and moved to high bar back squats. Currently still not 100%. Feeling so close though. My left ankle still bugs me on longer walks (1+ mile). Still working through some calf weakness. Upper body feels back to normal now. I won't sugar coat it. Its a fucking grind. I'm so tired of just trying to regain normal. BUT you do notice improvements along the way. I still remember being able to just bend over and pick something up without thinking about it once I hit 155lbs on deadlift.

[@MM-th4vu]

I keep coming back to this whenever the gym is forced to close. I NEED REASSURANCE THAT I WON'T LOSE ALL MY GAINS 😭

[@DerickCross34]

Dude, your videos have always been great but recently they’ve jumped in quality. Your channel has the best fitness content on KZbin IMO. Thanks for being awesome!!!

[@AugustBooth]

Great content, dude! I appreciate how informative and comprehensive your stuff is. Power to ya!

[@TheApolloAthletic]

Jeff's Blog is going to turn into the next Stronger by Science!

[@tescobakery1927]

I took off 2 weeks from wokring out because I had a week long work trip and after the trip I was sick for a whole week. The performance drop was singificant. As an example I like to do 100 ordinary sit ups as a warm up but I felt completely exhausted after 28 sit ups.. after taking just 2 weeks off.

[@jermaineayivoh8263]

Performance falls off a lot quicker than actual muscle. A lot of people conflate the 2. Just as during the first time you ever trained for a weeks in a row and your strength shot up fairly quickly before you were able to put on any visible muscle, your strength disappears quicker than the actual contractile tissue that you built. The reason for this is mostly neurological. Neurological strength improvements can develop very quickly but also disappear very quickly if it isn’t utilized.

[@DanSung2021]

Thank you, this makes me feel a lot better about having to turn down my intensity and what I can do because I’m fixing my posture I messed up and led to an injury being worse than it would have been. Amazing🔥

[@CodamATW]

Dude, the delivery at 3:30, and just in general on your funny skits is true gold. Absolutely no change in your voice.

[@rianqi]

You literally answered every single question I've been Googling in vain for the past 2 months!!! Thank you so much Jeff!!

[@kellyhiggins4189]

....”training montage inspired home invasion”.... 😂🤣😂🤣 You’re killing me! Great video, as always!

[@bagginn]

Thank you so much, I just came out of one of the most depressive periods of my life after losing my grandma. As a result, I stopped working out, showering sometimes 😪, brushing my teeth, and stayed in bed all the time. I am coming back harder than ever !!!

[@zainy_inc154]

Just found this channel, this guy is awesome. He's using creadable information and siting his sources. Mad respect for you man 💯💯💪💪👊

[@goonermo94]

You're an absolute credit to the industry Nippy.

[@sbastion8446]

This video gave me a sense of relief, knowing that you'll need at least to do daily activities to somewhat retain your muscles. Because I'm doing your CARD workout, I know I'll fare better, so thanks, Jeff! Also, thanks for the upcoming free programs as well; I'm gonna sign up for sure!

[@laurenshonka4211]

Jeff - you're the best! Always providing the most valuable information backed by research on the most interesting topics. Hope you're staying safe and well!!

[@PhilStorm]

Man, tou give a lot of content and helpful information to the fitness community. And the most is for free!! Thanks man, we as bodybuilders appreciate your work

[@justblitz453]

It's crazy how much getting seriously sick affects your muscle mass. I recently got pretty sick (fever for 5 consecutive days) and ended up losing 20% on practically all my lifts (I got it back quite fast though - around a month).

[@ikwonswt]

8:15 I really wanted to know this. Thanks, Jeff!

[@LeoTelles]

I was searching for something exactly like this. Thank you, high quality content and well explained video!

[@rpetrano]

Superb video! It's so rare to have a video backed up by actual research papers. Thanks for doing amazing research for video.

[@96badoor]

* cries tears of broken down muscle *

[@ford2219]

Is anyone else here struggling to train at home? I started so motivated but now I just don’t want to train at all, it’s just not the same. And I’m frustrated about loosing my gains 😭

[@bryec6528]

Don't worry your not alone

[@jovannydisla8024]

same here and believe me, I’m someone who loves to train

[@txtce]

checkout NEXT workout. He gives good no-equipment exercises at home. For free.

[@fr334a11]

yes! so happy my gym opens again tomorrow....

[@zaanninja]

i hope your gym is open again ,but what helped me in quarantine are resistands bands training. i also had to push me to do this because its harder to do at home than at the gym.i just put my gaze on infinite put some some metall in my ear (my pref ,Sabaton & Five finger death punch) and go!!! i was always glad i did it afterwards.

[@EverybodysDarrling]

Really informative and easy to follow video as always Jeff, thanks a bunch!!

[@adonis22_75]

Out of every single content creator I've ever watched...I've never wanted to PayPal or Patreon more than this gentleman

[@saucy05]

I've been upping my cardio since the quarantine and haven't been this fit in a while.

[@Yorenzo27]

I can attest to muscle memory. I’ve stopped months without working out and shit diet. 1 year of focus or less will build muscle up quick. It’s impressive how the body works. So don’t worry guys, the gains will be back 💪🏽

[@haozeng9697]

I am 40 now, I had 10 years gap without doing any sort of excise, now 2 months I am 90% back

[@elliottexplodes]

Good presentation, sir. This is helpful news as I'm scratching together odds & ends to keep home workouts interesting & challenging.

[@StrengthinManlets]

3:17 that is oddly specific.

[@nicktowe2558]

I've been bodybuilding at such a high level consistently for 7 years, I stopped working out for about 6 months due to more focus on work and just married. It was unbelievable how much I lost. Went from 180 to 145lbs. I still was active and walked alot. I even ate decent. I'm now back up to 160lbs but dude I feel like I lost way to much to make up In 6 months

[@probrickgamer]

Same here. Lost 20 pounds of lean body mass but weigh the same.

[@IosifStalinsendsyoutoGulag]

What is your height?

[@nicktowe2558]

@@IosifStalinsendsyoutoGulag5'8

[@glock_9ine956]

@@nicktowe2558 have you re gained it or no?

[@e.i.l.9584]

result in the end? update?

[@OneDentsuSheep]

Jeff has to be the very best fitness guide available on youtube. I totally love your content. Keep up the good work!

[@ardenpowers7730]

Great vid Jeff ! Very interesting, with a lot of back up info that has merit . . . Thanks for sharing !

[@carljacobson7156]

There are also people who are chronically overtrained - they might see a muscle gain from a layoff

[@RCARD-pz2et]

Can you define overtraining?

[@carljacobson7156]

@@RCARD-pz2et Chronically training past what you body can recover from. Overtraining for years can lead to injury. Obviously, there are levels of Overtraining. Mild Overtraining can be recovered from with 7-10 days of rest and active recovery methods. Severe Overtraining may take weeks (or months) to recover from. The average gym-rat is usually just overtraining mildly. A high level competitive athlete is more likely to overtrain severely

[@GymGarageMan]

Quit the gym 14 years ago! With WILLPOWER it can be done!!!

[@precisi0n701]

Been gym sober for months God bless 🙏

[@faganfit572]

Thanks for the content Jeff. Hope you’re being safe out there. Blessings.

[@sxzbstmusic]

Great content man! Love watching your videos, always learning something new even as a PT!

[@daverobert6201]

I have a home gym and haven’t missed a workout for two months. Best gains I’ve ever made. I’m still a fatty though!

[@russellcollings2002]

I swear on god if I see another V-Shred ad I’m gonna off myself

[@BananzaPower]

Theyre soooo annoying and EVERYWHERE

[@TheKisj]

Farewell into oblivion my friend

[@michaelcantu6071]

Does the dude actually know what he’s talking about? Like is what he’s saying backed up by science? I wasn’t planning on paying for his workout plan or anything like that I was just curious.

[@themalakabrothers864]

Michael Cantu no he’s a clown

[@Noah-Lach]

Michael Cantu Not at all. A ton of knowledgeable fitness KZbinrs (even Jeff Caveliere) have clowned on him for his terrible, inaccurate advice.

[@richardvega2784]

Great discussion! In the future could you please discuss what a "finishing movement" is defined as? And could you give some examples of finishing movements for the chest, back, arms, etc? Thanks again for the valuable science-based info!

[@jackofallvidz9418]

l've always wondered about this. Really interesting video. Your channel is the best man. Straight to the point and backed up with evidence. Cheers bro!

[@homersimpson8244]

Gonna take a pic of myself every week when the gym opens again to see how fast i build back up

[@DominiqueWilliams-ue3rx]

How was it been

[@homersimpson8244]

6ft 2hunnid lost 8 kg in the lockdown, gone up 2 kg since it opend again. Good progress so far in the back, legs, arms and shoulders, least in the chest. Bodyfat probably 18-20% form my normal 15-16

[@DominiqueWilliams-ue3rx]

@@homersimpson8244 im scared tp weigh myself. It tool everything in me to reach 210

[@jay8151]

I truly appreciate the insight and advice. Keep gaining folks.

[@kayots]

This video is really encouraging even without the pandemic or other unplanned gym hiatuses. Knowing you can maintain your ideal body with “suboptimal” exercises like weekly body weight training to failure makes things a lot more lax

[@zzureee]

Reaching the protein intake is really hard with quarentine, especially if you are still young and you live with your family haha

[@jroni9183]

I feel that, I am 15. But I have still made gains during this quarantine. I just keep asking my mom to get me greek yogurt 😅

[@kyotog777]

Nah bro rich kids definitely have it easy. It's for us Poor people to be worried about these things.

[@kalevihagqvist]

And here I was freaking out just because I had to switch gyms!:DD

[@JamisonStone]

Love these videos, thank you, Jeff! Your videos just keep getting better!

[@the-darkest-day7808]

Very comforting to hear that a few weeks without a gym will not totally decimate all your gains. Thank you!

[@KamranBird]

Since gym closed down, ive just cut down my cals to 3,000, exercising 2-3 times a week... all good, nothing major can happen to your gains. As soon gym opens up again, thank your muscle memory lol.