Strength training: taking a break without losing muscles?

jsapninz

I am 16 days into the 30 day shred with Jillian Michaels, and I have been doing it every day for 16 days. I love it and it is kicking my butt into hard core shape. However, I am kind of worried about finishing it....I can already tell I am stronger, but I am only planning on doing it for the allotted 30 days, and the going back to my normal workout routine (which involves pretty much just running a few miles a week). I may do it (or her Ripped program) again in the future, but I definitely need some sort of a break once I get it done. :ohwell:

The trouble is, I don't want all this new muscle/strength I tirelessly built to waste away in the meantime and then have to start all over! :sad:

Does anyone have experience with this or a similar strength training program situation?
What would you reccommend in order to maintain strength training muscle?
How long do I have of not working a certain muscle until it starts to deteriorate? A few days or a few weeks? Should I, say, try to do one day of the Shred once or twice a week? Or can I just make sure to do a couple pushups every day or so along with a few crunches?

Thank you very much!

jsapninz

Bump:grumble:

crisanderson27

Please don't take me pulling your post apart wrong...there's just key points I want to reply to.

I am 16 days into the 30 day shred with Jillian Michaels, and I have been doing it every day for 16 days. I love it and it is kicking my butt into hard core shape.

First, Jillian Michaels isn't strength training. It's a great endurance/cardio workout though.

However, I am kind of worried about finishing it....I can already tell I have gained lots of new muscle, but I am only planning on doing it for the allotted 30 days, and the going back to my normal workout routine (which involves pretty much just running a few miles a week). I may do it (or her Ripped program) again in the future, but I definitely need some sort of a break once I get it done. :ohwell:

The trouble is, I don't want all this new muscle I tirelessly built to waste away in the meantime and then have to start all over! :sad:

The good and bad news is, you haven't built any muscle (assuming you're eating on a calorie deficit). What you've done is increased your glycogen storage capacity (think of a wet sponge), which makes the muscles look a little bigger. The other thing you've done is improved your neuromuscular response. Basically, your brain has become more efficient at triggering your muscle fibers, increasing your strength, and the responsiveness/hardness of your muscles.

Neither of these is muscle 'gain'.

1. Does anyone have experience with this or a similar strength training program situation?
2. What would you reccommend in order to maintain strength training muscle?
3. How long do I have of not working a certain muscle until it starts to deteriorate? A few days or a few weeks? Should I, say, try to do one day of the Shred once or twice a week? Or can I just make sure to do a couple pushups every day or so along with a few crunches?

Thank you very much!

For your specific questions!

1. These aren't strength training as I mentioned above .
2. I would recommend strength training! Sorry for the joke...but the only way to keep it, is how you built it. You could continue repeating your Jillian Michaels, or any other 'DvD' workout...or, actually perform a real strength training routine 3x a week. You can use bodyweight (I've got a great program written up on my profile page...30-45 minutes 3x a week), or pick up a gym membership for weights.
3. 3x a week is plenty for maintenance. But the point is you have to restress your muscles in order to convince your body that that muscle is necessary.

I hope that helped, and please take it as it was intended, as helpful...rather than in any way derogatory. There's a lot of myths on this forum and others about building muscle while in a caloric deficit, and it's best they be put to rest with the correct information. The good part of that is, your newly gained strength, endurance...and appearance are going to be relatively easy to maintain .

kdiamond

^^^ I agree wholeheartedly!!!

I sure wish we could build muscle in 16 days, but alas, we aren't built that way. I've been lifting heavy for 2 years and am just now starting to see the muscle I've been waiting to see.

I would keep lifting. Why would you want to stop? You're not gonna get bulky!!

jsapninz

Please don't take me pulling your post apart wrong...there's just key points I want to reply to.

I am 16 days into the 30 day shred with Jillian Michaels, and I have been doing it every day for 16 days. I love it and it is kicking my butt into hard core shape.

First, Jillian Michaels isn't strength training. It's a great endurance/cardio workout though.

However, I am kind of worried about finishing it....I can already tell I have gained lots of new muscle, but I am only planning on doing it for the allotted 30 days, and the going back to my normal workout routine (which involves pretty much just running a few miles a week). I may do it (or her Ripped program) again in the future, but I definitely need some sort of a break once I get it done. :ohwell:

The trouble is, I don't want all this new muscle I tirelessly built to waste away in the meantime and then have to start all over! :sad:

The good and bad news is, you haven't built any muscle (assuming you're eating on a calorie deficit). What you've done is increased your glycogen storage capacity (think of a wet sponge), which makes the muscles look a little bigger. The other thing you've done is improved your neuromuscular response. Basically, your brain has become more efficient at triggering your muscle fibers, increasing your strength, and the responsiveness/hardness of your muscles.

Neither of these is muscle 'gain'.

1. Does anyone have experience with this or a similar strength training program situation?
2. What would you reccommend in order to maintain strength training muscle?
3. How long do I have of not working a certain muscle until it starts to deteriorate? A few days or a few weeks? Should I, say, try to do one day of the Shred once or twice a week? Or can I just make sure to do a couple pushups every day or so along with a few crunches?

Thank you very much!

For your specific questions!

1. These aren't strength training as I mentioned above .
2. I would recommend strength training! Sorry for the joke...but the only way to keep it, is how you built it. You could continue repeating your Jillian Michaels, or any other 'DvD' workout...or, actually perform a real strength training routine 3x a week. You can use bodyweight (I've got a great program written up on my profile page...30-45 minutes 3x a week), or pick up a gym membership for weights.
3. 3x a week is plenty for maintenance. But the point is you have to restress your muscles in order to convince your body that that muscle is necessary.

I hope that helped, and please take it as it was intended, as helpful...rather than in any way derogatory. There's a lot of myths on this forum and others about building muscle while in a caloric deficit, and it's best they be put to rest with the correct information. The good part of that is, your newly gained strength, endurance...and appearance are going to be relatively easy to maintain .

Thanks for trying to help, but anyone who says a workout that involves handweights and things like pushups ISN'T strength training is clearly ignorant. Especially someone who beleives you can't build muscle while eating at a defecit. :noway:

But thanks anyway.:ohwell:

[edit]
I do appreciate the very last part of your post that is what I wanted to know: 3x a week for maintenance.

jsapninz

^^^ I agree wholeheartedly!!!

I sure wish we could build muscle in 16 days, but alas, we aren't built that way. I've been lifting heavy for 2 years and am just now starting to see the muscle I've been waiting to see.

I would keep lifting. Why would you want to stop? You're not gonna get bulky!!

So now we have someone who says it takes years to build muscle. :noway:

Thanks for all the help guys, oh wait, nevermind. :grumble:

EvanKeel

Thanks for trying to help, but anyone who says a workout that involves handweights and things like pushups ISN'T strength training is clearly ignorant. Especially someone who beleives you can't build muscle while eating at a defecit. :noway:

But thanks anyway.:ohwell:

I guess technically you can build muscle mass while on a deficit...if you're obese, new to lifting weights, and/or using roids.

Perhaps strength training as a term isn't being used consistently by people. I believe crisanderson2's point was that you're not gaining any muscle mass, but your strength may increase--he explained the difference.

Sidesteal

Thanks for trying to help, but anyone who says a workout that involves handweights and things like pushups ISN'T strength training is clearly ignorant. Especially someone who beleives you can't build muscle while eating at a defecit. :noway:

But thanks anyway.:ohwell:

You seem offended when you received good information.

jsapninz

I guess technically you can build muscle mass while on a deficit...if you're obese, new to lifting weights, and/or using roids.

Perhaps strength training as a term isn't being used consistently by people. I believe crisanderson2's point was that you're not gaining any muscle mass, but your strength may increase--he explained the difference.

Perhaps you are correct. :ohwell:

My point is, I just want to know that after doing these workouts exstensively for 30 days in a row, how to I maintain my muscle/strength/WHATEVER YOU WANT TO CALL IT afterwards?

Meggles63

Why did you ask for advice, if you don't want to hear it? Both posters gave you clear, accurate information to help you with your question, and you brushed them off? If you want to keep what muscle you think you built, or if you want to strengthen/build some muscle, than do what they said, and start lifting heavy! Good luck.

EvanKeel

I guess technically you can build muscle mass while on a deficit...if you're obese, new to lifting weights, and/or using roids.

Perhaps strength training as a term isn't being used consistently by people. I believe crisanderson2's point was that you're not gaining any muscle mass, but your strength may increase--he explained the difference.

Perhaps you are correct. :ohwell:

My point is, I just want to know that after doing these workouts exstensively for 30 days in a row, how to I maintain my muscle/strength/WHATEVER YOU WANT TO CALL IT afterwards?

That book everyone keeps suggesting for women...New Rules for Lifting for women or some such? That should help.

IronPlayground

My point is, I just want to know that after doing these workouts exstensively for 30 days in a row, how to I maintain my muscle/strength/WHATEVER YOU WANT TO CALL IT afterwards?

You've been given a very solid answer to your question. Unfortunately, it wasn't what you wanted to hear.

Lift_hard_eat_big

So now we have someone who says it takes years to build muscle. :noway:

Thanks for all the help guys, oh wait, nevermind. :grumble:

I wish I could gain muscle quickly, while on a deficit, using hand weights and in only 16 days. What's your secret?

spammyanna

I guess technically you can build muscle mass while on a deficit...if you're obese, new to lifting weights, and/or using roids.

Perhaps strength training as a term isn't being used consistently by people. I believe crisanderson2's point was that you're not gaining any muscle mass, but your strength may increase--he explained the difference.

Perhaps you are correct. :ohwell:

My point is, I just want to know that after doing these workouts exstensively for 30 days in a row, how to I maintain my muscle/strength/WHATEVER YOU WANT TO CALL IT afterwards?

That book everyone keeps suggesting for women...New Rules for Lifting for women or some such? That should help.

There is a group for NROLW, and I've heard it's a great program. I plan on starting it after I am done running my two half marathons.

Good luck!

Lift_hard_eat_big

I guess technically you can build muscle mass while on a deficit...if you're obese, new to lifting weights, and/or using roids.

Perhaps strength training as a term isn't being used consistently by people. I believe crisanderson2's point was that you're not gaining any muscle mass, but your strength may increase--he explained the difference.

Perhaps you are correct. :ohwell:

My point is, I just want to know that after doing these workouts exstensively for 30 days in a row, how to I maintain my muscle/strength/WHATEVER YOU WANT TO CALL IT afterwards?

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

jsapninz

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

But how long is my point? LIke 24 hours? A week? I did have a walking cast once, but I had it on for three months...that is a long time...

Sidesteal

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

But how long is my point? LIke 24 hours? A week?

I think most well trained individuals can probably go 1 to 2 weeks without training and not have any concerns, and additionally, any potential backwards progress can be quickly re-established.

Sarauk2sf

So now we have someone who says it takes years to build muscle. :noway:

Thanks for all the help guys, oh wait, nevermind. :grumble:

I wish I could gain muscle quickly, while on a deficit, using hand weights and in only 16 days. What's your secret?

Me too. Being someone with 1/16th the testosterone that you have, if you cannot, I am pretty sure I can't either!

jsapninz

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

But how long is my point? LIke 24 hours? A week?

I think most well trained individuals can probably go 1 to 2 weeks without training and not have any concerns, and additionally, any potential backwards progress can be quickly re-established.

THANK YOU.
I think I will do one day of the shred once a week once I am done with the 30 days.
I really appreciate the direct help.

mustgetmuscles1

Got to agree with the first response. Like it or not he is right on. But whatever gains, either muscle or strength, you must continue it to retain it. Muscle is very expensive to maintain and your body will get rid of it if it feels it no longer necessary.

USE IT OR LOSE IT.

jsapninz

Got to agree with the first response. Like it or not he is right on. But whatever gains, either muscle or strength, you must continue it to retain it. Muscle is very expensive to maintain and your body will get rid of it if it feels it no longer necessary.

USE IT OR LOSE IT.

But my point was HOW QUICKLY. That was my WHOLE point, my whole question. :grumble:

Lift_hard_eat_big

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

But how long is my point? LIke 24 hours? A week?

I think most well trained individuals can probably go 1 to 2 weeks without training and not have any concerns, and additionally, any potential backwards progress can be quickly re-established.

From my personal experience, 2 weeks off from training, set me back about 6 weeks worth of strength gains.

nz_deevaa

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

But how long is my point? LIke 24 hours? A week? I did have a walking cast once, but I had it on for three months...that is a long time...

I stopped weight training for 3 weeks while I recovered from knee surgery, on my first session back I lifted weights about 1/2 the weight of the weights I'd been working with before my surgery, and I was sore for about 4 days afterwards. However, within 2 or 3 weeks I was back to my (previous) full strength, and even moving to higher weights.

In saying that, I wasn't working with small handweights.

LaMujerMasBonitaDelMundo

Thanks for trying to help, but anyone who says a workout that involves handweights and things like pushups ISN'T strength training is clearly ignorant. Especially someone who beleives you can't build muscle while eating at a defecit.

But thanks anyway.

^^^ I agree wholeheartedly!!!

I sure wish we could build muscle in 16 days, but alas, we aren't built that way. I've been lifting heavy for 2 years and am just now starting to see the muscle I've been waiting to see.

I would keep lifting. Why would you want to stop? You're not gonna get bulky!!

So now we have someone who says it takes years to build muscle. :noway:

Thanks for all the help guys, oh wait, nevermind. :grumble:

Oh wow what a rude way of taking constructive responses. These people are trying to help you but yet you shove them off like you think you know everything. You're asking for advice & yet hate to accept that you're wrong. I agree with the other poster, you better not ask for advice if all you want to hear are things you like.

rcharlee

I think a lot of people don't actually know what happens in the 30DS. I'm with the OP on the fact that you are using hand weights and doing push ups, and those do add up to strength training.

Now for the initial question, I'd say you need to continue some sort of strength training a few days a week just to maintain. I don't think muscle tone fades away too quickly, but I have no idea how long it takes.

Good luck

mustgetmuscles1

Got to agree with the first response. Like it or not he is right on. But whatever gains, either muscle or strength, you must continue it to retain it. Muscle is very expensive to maintain and your body will get rid of it if it feels it no longer necessary.

USE IT OR LOSE IT.

But my point was HOW QUICKLY. That was my WHOLE point, my whole question. :grumble:

Its going to depend on a lot of things. Are you still in a caloric deficit? Then I would guess about a week before atrophy starts. If you are at maintenance or a surplus then a little longer.

sniperzzzz

I think its about two weeks, some programs like Hypertrophy-Specific Training (HST) Have a strategic de-load period, for 2 weeks before, starting another cycle. So its safe to assume two weeks, should be ok. However you if you are in a calorie deficit this changes things.

Sidesteal

Unfortunately, if you don't lose it, you lose it. I take it you've never had a limb in a cast before.

But how long is my point? LIke 24 hours? A week?

I think most well trained individuals can probably go 1 to 2 weeks without training and not have any concerns, and additionally, any potential backwards progress can be quickly re-established.

From my personal experience, 2 weeks off from training, set me back about 6 weeks worth of strength gains.

^ I believe you, but that seems very extreme and I would suspect that's not typical results. Doesn't make your reply any less valid of course.

Yanicka1

I don't understand why you are so defensive.

I am a girl, have been lifting heavy ( nothing bellow 25 pounds dumbbells) for almost a year and if I gained 2-3 pounds of muscles I would be happy.

They gave you sound advice.

Lift_hard_eat_big

Now for the initial question, I'd say you need to continue some sort of strength training a few days a week just to maintain. I don't think muscle tone fades away too quickly, but I have no idea how long it takes.

Good luck

If you have no idea how long it takes, why bother speculating?

mustgetmuscles1

I don't understand why you are so defensive.

I am a girl, have been lifting heavy ( nothing bellow 25 pounds dumbbells) for almost a year and if I gained 2-3 pounds of muscles I would be happy.

They gave you sound advice.

Been working out since Sept really hard and I can honestly say I dont think I have gained ANY new muscle on my caloric deficit. But I do look more muscular and I am a hell of a lot stronger. It is very hard to unlearn all the bad info out there and realize what you see in the mirror is deceiving sometimes.

So I understand the defensiveness.