ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

17.06.2017


Two weeks without strength training? Not a problem...

Strength athletes who don't touch weights for two weeks don't lose muscle mass, don't put on weight and don't lose strength either. Sports scientists from Baylor University write about it in the Journal of Strength and Conditioning Research. And whether the athletes use protein shakes or simple carbohydrates during their training period and detraining period makes no difference.

Study
The researchers did an experiment with 20 students, all of whom had been doing weight training for some time. The participants all followed an identical training programme [RT] for four weeks and then did not train for two weeks [DT]. After that the students did another four weeks of training with weights [ReT].

Half of the participants were given 25 g maltodextrin after each strength training session and the half were given 25 g whey. In the detraining period [DT] the participants took their maltodextrin or whey early in the morning.

Results
As the experiment progressed the participants gained strength. During the detraining period the participants maintained their strength. The statistics show that it made no difference whether they used whey or not.


Two weeks without strength training? Not a problem...


Two weeks without strength training? Not a problem...


The lean body mass of the whey group remained constant during the detraining period – in both groups.

Fat mass did not increase in either group during the detraining period.

Source:
J Strength Cond Res. 2017 Apr;31(4):869-81.

More:
HMB slows down muscle loss if you're not training 17.12.2012
Leucine retains muscle mass when you're not training 30.08.2010

Archives:
Strength Training


Muscles built up from a lot of reps last longer when training stops
If you do strength training with heavy weights, you build up more muscle than if you work out with middle-heavy weights. But if you stop doing weight training, your body breaks down the muscle you built up with heavy weights more quickly.

Creatine keeps inactive muscle strength up
If you're worried about losing muscle bulk and strength during a period of inactivity, then Canadian scientists have the answer for you: take creatine.

When I stopped training my body went all flabby
"I used to swim every other day, I did weight training, and I ran at the weekends as well", says your uncle Harry. "I looked great. But then I stopped exercising, and look at me now. Terrible. I've got so fat."