About Resting And Muscle Loss

Why taking a break from training isn't the end of your progress

This post is based on a research on what happens when you stop exercising completely or at least reduce your training volume significantly. This is the summary but there is more information about it on the internet and I’m not a professional, I’m just sharing information I find valuable for those who struggle with exercise, specially when their conditions aren’t good for doing it either due to health issues, finances or lack of time and energy. Remember you should prioritize your wellbeing above all, so do not stress over having to stop training, - since stress also cuts gains. Anyway, this is the compilation of the results.

Training Pause < 4 weeks
Muscle size and strength remain the same as before the break.
However, you might find that your muscles look a little smaller than before. That’s because less glycogen is stored in your muscles, and subsequently less water is bound in the muscles.

Training Pause > 4 weeks
Muscle mass will decrease quite substantially due to less muscle glycogen stores but also muscle atrophy.
Interestingly and luckily, strength declines more slowly

Complete Bedrest
If you are bound to your bed for 1-2 weeks, quite a substantial amount of muscle mass and strength will be lost.
However, thanks to muscle memory you’ll make up for it once you’re better.

Nutrition
Retaining muscle mass is an energy-costly and protein-dependent process.
To keep as much of your muscle mass as possible during a training break, it’s best to eat at maintenance calories or even in a slight surplus.
Also, a high daily protein intake (1.6-2.2g protein per kg bodyweight per day) is highly recommended.

Muscle Memory
Muscle memory describes the process by which muscle fibres “remember” previous strength training and will re-gain size more quickly after a training break.
Muscle memory in humans is attributed to the retention of myonuclei and epigenetic changes.
How fast you gain your original muscle mass back depends on several factors, such as the duration of your training break.

Disclaimer - again (just to be on the safe side)
The references are in the comments below.
I am not a medical doctor nor a registered personal trainer or physical therapist. This post should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Its mere purpose is to inform about the current scientific understanding of training cessation, muscle memory and their effects on strength and muscle mass. The use of the information in this post is strictly at your own risk. Therefore, I will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.