muscle loss

[forciano]

Hi all, i have a question i hope you can help me out with.
I have been training very hard for 5 months and im gonna stop now for a month or two ( I hope its less than that) cause im going to Chicago to live. So to the point, how can i reduce the muscle loss due to lack of excercise, is eating lots of protein gonna help on this.
O yeah and nice forums this place is like heaven to newbies like me

 

[Arnold]

If you're going to stop lifting all together for a month or two there is nothing you can do to prevent muscle loss.

Use it or Lose it.

 

[ClayEdgin]

As long as you know how to do pushups, hindu squats, and situps, you should never lose any muscle. Bodyweight exercises shouldn't be overlooked

 

[Arnold]

really?

so, you seriously think that someone can maintain muscle mass that was gained from heavy lifting by doing push-ups?

you do not understand muscle physiology if you think that is true.

 

[Mudge]

Yeah, I can see Mr. Olympia retaining alot of muscle doing 3,000 pushups. Well ok, no I dont believe that.

Look in the Guiness book for the guy that does over 2,000 1 arm pullups, over 5,000 pushups etc etc, he is one skinny dude.

I just got off a 6 week layoff and I definately lost a fair amount of beef, I lost 8 total pounds and gained some fat, so doing the math I lost a good amount of muscle. Somehow only 1/2" off my arms (soft enough that some of it was probably water/fat), about 1" added to my belly, and my traps shrunk down to nearly nothing. I've been able now in 2 weeks to make a good portion of it back but I'm not quite there yet. Most of what I did NOT lose was strength, I lost about 10% of my bench, around 35 pounds.

If you really have to layoff for that long, just live with it, enjoy the break, and then work your way back up. I'm nearly on a full routine again after only my second week, I'm sore for awhile but I'm not pushing myself too too hard, its doable. Otherwise I'd take 4 weeks or more to get back up to a full routine. I started off doing 2-3 sets instead of say 9 for example, last time I went in I basically did 6-8 instead of my previous 2-3, so I'm nearly back up there at least for work. Strength and muscle will take time but it seems fairly quick.

Good luck

 

[forciano]

seems like i will have to live with it, o well i just hope i dont lose much strength.
thx for the responses

 

[HIC]

I think a couple of things can help. You can buy a set of dumbells say 30/35 lbs(more or less depending on strength), an exercise ball, and do a total body workout with them. Lunges, squats, and SLDL can all be done with dumbells. Granted you won't be putting on any muscle but you will retain more than if you were to do nothing. That and eating protein should keep some of the muscle you've gained over your 5 month routine.

 

[Mudge]

I can agree with that, something is better than nothing, but a pushup is about 35% of your bodyweight or so, and even my bodyweight is not enough to do too much with.

 

[ClayEdgin]

Prince, you're right. I should have rephrased what I said. Ultimately, if you don't keep lifting heavy, you'll lose the muscle mass. However, there are some things that can help you at least feel like you're staying strong - handstand pushups (feet resting against the wall for balance), one-legged squats, one handed pushups.

Mudge, I've read in a few places online that a pushup is approximately 65% of your bodyweight. So if you weigh 200lbs and do one handed pushups, you'd still be pushing 130lbs with one hand. That's not too bad.

 

[Mudge]

Put yourself on a scale and you'll see, my height is not what yours is probably, leverage is at work.

 

[gr81]

thank god for muscle memory!

 

[DIVINITUS]

If I could, i would like to modify this thread a bit and ask a question to suit my situation. Is there anything that could be done if you couldn't get to the gym for 7-14 days? Better yet, what if I could JUST do cardio for these days? Should I follow a more "cut-type" diet for this time as to not put on any excess fat than I have to? My ultimate goal is to build muscle AND drop my BF%, but what should I do for the next week or two when I can't lift at the gym?