| 𝗛𝗢𝗠𝗘 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗥𝗘𝗔𝗟𝗟𝗬 𝗜𝗦 𝗪𝗢𝗥𝗧𝗛 𝗪𝗛𝗜𝗟𝗘 𝗜𝗙 𝗬𝗢𝗨 𝗔𝗥𝗘 𝗜𝗠𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗜𝗡𝗚 𝗧𝗛𝗘 𝗥𝗜𝗚𝗛𝗧 𝗔𝗣𝗣𝗥𝗢𝗔𝗖𝗛 |
𝘈𝘴 𝘮𝘦𝘯𝘵𝘪𝘰𝘯𝘦𝘥, 𝘐 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘧𝘪𝘯𝘪𝘴𝘩𝘦𝘥 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘢 𝘣𝘳𝘢𝘯𝘥-𝘯𝘦𝘸 𝘰𝘯𝘭𝘪𝘯𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘔𝘰𝘯𝘥𝘢𝘺, 18.05.2020. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺 𝘧𝘰𝘳 𝘴𝘦𝘥𝘦𝘯𝘵𝘢𝘳𝘺 𝘮𝘢𝘭𝘦𝘴 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘨𝘢𝘪𝘯 𝘢𝘳𝘰𝘶𝘯𝘥 2-3𝘬𝘨 𝘰𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘰𝘳 𝘭𝘰𝘴𝘦 5-7𝘬𝘨 𝘰𝘧 𝘧𝘢𝘵 (𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺) 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 60 𝘥𝘢𝘺𝘴. 𝘐𝘵’𝘴 𝘢 𝘳𝘦𝘮𝘰𝘵𝘦 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘮𝘺 𝘢𝘱𝘱, 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘦𝘲𝘶𝘪𝘱𝘮𝘦𝘯𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘦𝘦𝘬𝘭𝘺 𝘰𝘯𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴 𝘧𝘳𝘰𝘮 𝘮𝘦, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘫𝘰𝘪𝘯 𝘧𝘳𝘰𝘮 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘸𝘰𝘳𝘭𝘥.
𝘐’𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 5 𝘨𝘶𝘺𝘴 𝘵𝘰 𝘵𝘦𝘴𝘵 𝘪𝘵 𝘰𝘶𝘵 𝘢𝘵 𝘮𝘢𝘴𝘴𝘪𝘷𝘦 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵, 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘸𝘰𝘳𝘬 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘬𝘪𝘯𝘬𝘴, 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘴𝘰𝘭𝘪𝘥 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘤𝘢𝘯 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘤𝘢𝘴𝘦 𝘴𝘵𝘶𝘥𝘪𝘦𝘴. 𝘐𝘧 𝘵𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘰𝘳 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘸𝘪𝘵𝘩 ‘𝘵𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦’ 𝘢𝘯𝘥 𝘐’𝘭𝘭 𝘴𝘦𝘯𝘥 𝘺𝘰𝘶 𝘵𝘩𝘦 𝘥𝘦𝘵𝘢𝘪𝘭𝘴. 𝘔𝘶𝘤𝘩 𝘭𝘰𝘷𝘦!🙏
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Please don't stop training all together guys! Doing something no matter how small is really better than nothing, check the evidence:
- 2013 study from Ogasawara R and colleagues shows when you take 3 weeks completely off the training you do lose a bit of muscle, but you gain it back quite quickly. (https://www.ncbi.nlm.nih.gov/pubmed/23053130)
-2011 study from Bickel and colleagues shows that even when subjects reduced their training volume to 1/9th of what they were originally doing they were able to maintain the muscle they had built for 8 months, another group that did absolutely nothing went back to base line and lost all the muscle, this shows its really worth doing something compared to nothing even if its 1/9th of the what you were doing before. (https://www.ncbi.nlm.nih.gov/pubmed/21131862)