drtbear1967
Musclechemistry Board Certified Member
During the holidays, it's common for people to miss a few workouts. In the grand scheme of things, this won't hold you back. Muscle loss does not occur overnight. There is good evidence showing muscle is quite resistant to reductions in size and strength [1].
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A 2017 study found that when trained individuals take 2 weeks off from strength training, muscle size does not significantly decrease [2]. Other research suggests that training breaks up to 3 weeks do not significantly influence muscle size [3].
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The reason you may feel like you're smaller when you take a week or two off from the gym may mostly be psychological. But the fact that muscle glycogen stores decrease during a training break can also make your muscles *appear* somewhat smaller [4]. So basically, there is no need to worry about excessive "muscle loss" if you miss a few workouts or need to take a small break from training.
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Just make sure you do not excessively restrict your food intake, consume sufficient protein, and maintain some form of physical activity. As long as you get back on track with your workouts after your small training break, your gains should be fine!
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References:
1. Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men - PubMed
2. Resistance Training-Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation - PubMed
3. ResearchGate
4. Cardiorespiratory and metabolic characteristics of detraining in humans - PubMed
-
A 2017 study found that when trained individuals take 2 weeks off from strength training, muscle size does not significantly decrease [2]. Other research suggests that training breaks up to 3 weeks do not significantly influence muscle size [3].
-
The reason you may feel like you're smaller when you take a week or two off from the gym may mostly be psychological. But the fact that muscle glycogen stores decrease during a training break can also make your muscles *appear* somewhat smaller [4]. So basically, there is no need to worry about excessive "muscle loss" if you miss a few workouts or need to take a small break from training.
-
Just make sure you do not excessively restrict your food intake, consume sufficient protein, and maintain some form of physical activity. As long as you get back on track with your workouts after your small training break, your gains should be fine!
-
References:
1. Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men - PubMed
2. Resistance Training-Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation - PubMed
3. ResearchGate
4. Cardiorespiratory and metabolic characteristics of detraining in humans - PubMed
