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

[@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 😔

[@risingmoon56]

@@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.

[@milestorme2]

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?

[@milestorme2]

@@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

[@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

[@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

[@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 😆

[@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

[@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

[@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

[@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.

[@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

[@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!

[@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.

[@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

[@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

[@brianly4527]

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

[@suppositionstudios]

I love how casually you throw in your skits.

[@Shubham.Katyal]

Yea I was laughing so hard 😂😂😂

[@dougrobinson1171]

Midgets are naturally hilarious.

[@rasmus7400]

@@dougrobinson1171 Thank you

[@DivineSquid]

@@dougrobinson1171 Thank you

[@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.

[@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

[@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.

[@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”

[@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

[@Esk8WI]

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

[@ENZOxDV9]

@@Esk8WI it's 25lbs of whatever he had before. Muscle memory really works wonders

[@Esk8WI]

@@ENZOxDV9 if you're an advanced lifter yeah

[@DarkfateTV]

@@Esk8WI 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

[@codinginflow]

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

[@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.

[@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

[@bobbyohnio1287]

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

[@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

[@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 🙏🏻

[@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

[@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

[@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

[@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

[@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.

[@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

[@tn15_]

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

[@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.

[@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 !!!

[@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

[@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

[@Firmly_grasp_it]

Jeff’s always my go to for actual informational videos

[@hemingway3508]

I see your comments everywhere.

[@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!

[@85ggk]

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

[@johntu1967]

Absolutely great content. I really love the citations. I just had laposcopic surgery and was told I would be at risk hernia if I did strenuous exercise in the next six weeks. The physiotherapist told me to certainly expect muscle loss, and I was really disheartened. This information is very helpful in creating a plan for recovery. Thank you so much.

[@ih8mcfly]

Who’s watching this after missing 2 days of workout 😂

[@seroqu1537]

BRUH 😩😩😩😩

[@MahdSani]

thanks Jeff, really needed this

[@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

[@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 😭

[@ferhtkzcz]

5 years ago I was diagnosed with a rare chronic condition, don't wanna give more details about it. My life changed, I had been working out for almost 5 years. I had to be hospitalized eleven days and my diet was no salt, not fat, no carb, just boiled veggies due to cortizole they gave to me. I lost around 15kg in around 10 days. When I came back, I could not keep on, my body did not allow me to push further and I eventually quitted due to discomfort and pain I had to endure because of working out. Now and then, I tried to be back at gym, however, when I lifted even funny weights (10kg dumbell press, free bar chest press etc.) my condition would return. I have gained 20kg after, most them fat, I am 85kg now %30 body fat, I just look at pictures of old me and I miss that guy. I subscribed to a gym today and starting tomorrow. Gonna give it one more try, I hope this time, I will be more powerful and endure the potentials.

[@kimonryu1]

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

[@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?

[@kellyhiggins4189]

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

[@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).

[@mr.hangry3167]

I trembled on the way out of a lift and now I'm at week 7 recovering from an elbow surgery. As I tried to resist the fall with stretched arms, I got a fracture on my caput radii that the doctors had to remove.. Just a few months before the accident I reached a new PR in all three lifts.. now I'm 11lbs (5kg) lighter and no where near the strength. Thanks for the video - it helps knowing how fast I may be able to recover the muscles

[@BangMaster96]

Sometimes, we have to take a break from the Gym, maybe we are on a long vacation, maybe its a medical issue, maybe we have too much on our plate for sometime to handle and take care of, etc. Don't worry, Life happens to all of us, and we all have to deal with the highs & lows of Life, just be calm, don't over-react, learn to meditate and be mindful, and when things sort out, go back to the Gym. It doesn't take as long to recover your gains if you've had them in the past, muscle memory is an amazing thing. Your body will rebuild all the lost muscles far quicker than it did the first time you were working out.

[@omaramin7822]

Jeff: what program plan do you recommend to people who have not trained for 2 months during Covid? Would you recommend PPL or FB? To accelerate muscle recovery This is for people who are experienced trainers. Would love to see a video on this.

[@Jadeyyyx]

I would say PPL, im a personal trainer 😊 🤙🏻

[@necro_nancy]

I think the most honest answer you can get when it comes to those options is whichever will make you feel most motivated (and as a result most likely to stick to); any other answer you receive will mostly be based on the respondent's personal preference rather than anything scientific.

[@GymGarageMan]

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

[@precisi0n701]

Been gym sober for months God bless 🙏

[@rianqi]

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

[@CodamATW]

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

[@nebraskaoutdoorsman6827]

i have been in the hospital for 8 days now barely eating anything and lost about 20 pounds of muscle. hearing your friends story really encourages me that i can do great things when i’m out of here.

[@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 💪🏽

[@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.

[@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.

[@bigmanharrie4869]

Thank you. This video gave me some hope. I had an accident on rope climbing and i have been off the gym for 1 week and atleast one more week is required for me to start lifting again.

[@iki881]

I’m having scapula winging and was instructed not to work out until we figure out the cause. I have been devastated this whole week and I have another week and a half until we figure out what it is. This video is gonna help me keep away some grey hairs. Thank you

[@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!

[@LucaSchmitd]

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

[@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

[@n0t51ck3n0ugh]

I have to take several weeks off my beloved weight lifting and marathon training cuz i really messed up my foot but this video really gave me hope

[@erikahernandez9991]

This is one of the best and most relevant fitness videos I've ever watched. Jeff you are a unique kind of blogger!

[@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.

[@alexworm1707]

I've trained for half of my life 14 years straight, usually never took breaks, most I've ever bem out of the gym was around 3 months, now because of the pandemic I've been out for more then a year of no training at all, completely sedentary, I've lost a lot of gains in the first months, but I've kind of stabilized now, and i still look like i lift.

[@yow536]

Damn that’s awesome

[@andrewcoetzee8858]

Took me 1 year to lose 15 kilos or 35lbs. I work as a Labourer. I lost it due to depression. Half way back now.

[@BelegaerTheGreat]

Omg this is such a relief! Even though my schedule got so bunched up I can only manage a single workout a week sometimes, I still won't lose any gains! So good!

[@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!

[@harrylongworth7146]

How’s everyone finding loss of muscle in quarentine? I’m finding as long as I get a good few sets in I’m managing to maintain my muscle mass. Love the video Jeff inspired me to base my videos with the same sort of style! Keep up the good work

[@kizdoesstuff3602]

Harry Longworth Just subscribed to you! Looks like great content will have to watch more to make a better judgement tho

[@harrylongworth7146]

Thanks for checking it out !

[@Simon-xj8hc]

Personally lost 9 pounds, lost all motivation in the first 1-2 weeks and screwed up, especially with nutrition. I was eating about 1100 kcal a day for a while.

[@sleimanosman7233]

At first i lost alot of mass but i was able to regain it after buying some equipment, and now im even seeing some new gains using only light weight!

[@sleimanosman7233]

Simon P same man I accidentally dropped to a ridiculously low amount of calories and performed alot of ‘hiit’ workouts which caused me to lose a shit ton of muscle

[@goonermo94]

You're an absolute credit to the industry Nippy.

[@96badoor]

* cries tears of broken down muscle *

[@jaredf3381]

You should do a video on the best way to train & diet after coming back from months off of the gym. If you recomped to a high bf percentage and lost muscle should you cut or bulk first, etc. Thanks for the amazing videos!!

[@adonis22_75]

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

[@100Hasake]

My guy does a full-on literature review per video. As a engineering student doing his Masters Thesis right now, I respect your work man, keep it up

[@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

[@PrivateJin]

Nobody: Jeff: “Butt, but this is a BIG BUTT”

[@AUSSIESURFER_]

But*

[@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

[@rpetrano]

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

[@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!

[@buttons256]

I’m here because I’m having to take a break from muscle building because I’m sick and don’t have enough energy to work out, anyone else? 😂

[@BattleB3rry]

I’m sick as well lol. Doing hand squeezers so I don’t feel like a lazy piece of shit

[@randombeast5898]

Me : ah i guess im not losing gains after al My gains, barely existing : am i a joke to you?

[@the-darkest-day7808]

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

[@yippeeyo]

My gym has been shut for 10 weeks now. I have noticed some lost gains as of this week, mainly shoulders and biceps. My chest has also lost some definition. And my 'love handles' and lower abs are more bloated now although i can still see upper abs if the light is good lol. Week 1 i spent studying body weight training so it was 1st week without lifting weights in 6 years. , weeks 2-6 i was body weight training everyday...a different body part a day for at least an hour going to extreme failure and not only maintained muscle but i noticed my triceps got bigger and my chest more defined. However the last 4 weeks my motivation levels dropped and this week i noticed the changes. However your video has given me a kick up butt now that i know not all is lost if i get my calories sorted and start putting these muscles under some tension again! Back at it tomorrow, cheers Jeff.

[@TheApolloAthletic]

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

[@kalevihagqvist]

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

[@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.

[@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.

[@scuba8349]

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

[@dichi3163]

I think a small portion of your acquired strength stays with you no matter how long you dont train. I used to never be able to do push ups, but once I could do them, I never lost the ability. Havent trained in over a year

[@VicMeep]

This makes me feel a lot better too. I'm still unable to do a push up ATM but once I'll be able to this fills me with a lot less worry.

[@scene6289]

I agree with that, i used to do pullups with my dad as a kid for fun but stopped altogether in the entirety of highschool. When i thought about seriously working out during college i was still able to do a couple of decent pullups even after years of neglect

[@Yonkipog]

"No matter how long you dont train" no it wouldn't if you lie in bed and play videogames and watch movies all day , the strength only stays if you atleast do basic chores..because that still activates the muscle a little bit

[@fryesmoving3451]

It's shocking how fast muscle goes away, It took me years to get fit and after a muscle core injury only months to lose it

[@DominiqueWilliams-ue3rx]

It sucks man

[@isabelcortes8540]

I feel this, I got extensor tendinitis during the first 2 months of quarantine so I couldn't do crap and lost so much

[@teddydavid2816]

Thank God for muscle memory

[@ColinDeWaay]

Awesome video. I did a "study" on myself a few years back when I was forced to take 3 months off from ANY kind of training at all and based on measurements (obviously not the best) it'll only took me 6 weeks to regain that lost size when I got back into training

[@tee1224tee]

This was so informative thank you. I have an operation coming up which will require me to stop training for 6 to 8 weeks. The thought of losing all that I’ve worked for stress me out so much. TU for this knowledge