Time Off And De-training

Worried you’ll de-train and lose your GAINZZZ while on self-isolation, or lockdown?

My advice is quite simply… You don’t have to!

In 2014, Ogasawara, et al performed a comparison on muscular hypertrophy following six months of continuous and periodic strength training.

Both groups performed 3 sets of 10 reps at 75% of their 1 rep max on the bench press…

Basically depending on which formula you use, this is around the max reps for this percentage… so think of it as 3 sets to pretty much failure.

They did this three times a week with the only difference between groups being that one trained the movement continuously for six months while the other performed a cycle of 6 weeks on (training) and 3 weeks off (de-training).

As you can see in the graph, in the first six weeks both groups gained similarly… which, all things being equal, was to be expected.

From there, the curve for the continuous group flattens out a little and continues to flatten as time passes, while the periodised group undulates all the way through the six months of training.

The important thing is that, while the periodised group loses ground to the continuous group in the short term. In the end on both muscle cross sectional area increase and increase in percentage of 1 rep max, both groups finished in around about the same place after the six months.

My point, it’s almost inevitable that you’ll de-train from your sport in the short term if you don’t have access to your usual kit, or enough weight to stimulate the muscle and nervous system.

Accept it and play the long game instead.

Everyone needs more mobility, better movement patterns, improved core strength, rotator cuff stability and hip endurance… and nobody needs a great deal of weight to do any of it either.

So take this time to work on your weaknesses.

If you do have access to something and can train, whether its bands, bodyweight, itty bitty dumbbells, sandbag, or a plant pot…

The important thing seems to be that you take it close to failure, which at the very least should help stimulate the muscle and help keep its size.

Remember… A Bigger Muscle = Bigger Strength Potential

Lastly, for those that don’t like a regular planned deload… This research appears to be a good argument for having one every 6 to 9 weeks…

I say 9 weeks because thats where the curves really start to flatten out and seem to hit diminishing returns for the work.

Adam Johnston, 21st March 2020