Muscle Memory While Cutting

[jesse2021]

For this ill be talking about Muscle Memory in terms of gaining muscle back easier the second time than the first time.

So, I separated my shoulder and haven't been able to really workout for 2 months, so I did lose some muscle, and with that gained a bit of fat. Obviously I want to gain that muscle back and lose the fat as quick as possible. I know for the most part, you can't do both at the same time, but I was wondering if muscle memory would contribute to gaining back the muscle mass even if I was in a caloric deficit. There are studies that have been preformed that show people can lose fat and gain muscle at the same time, but that is usually done by people who are just starting to workout. If I eat a high protein diet while in a caloric deficit do you guys think I will gain the muscle back while losing fat?

If anyone has any knowledge on this please reply!

Thanks a lot

[lsiberian]

Why can't you do both at the same time?

Your primary goal at this point should be to heal up your shoulder. Do not push your training before you are completely healed and ready. At 18 you got plenty of time so be patient.

You will get strong and gain mass when you follow a consistent program over time with good consistent nutrition.

[Serpentarius]

Why can't you do both at the same time?

because you cant....(dont ask for studies)

[Tommy W.]

You won't put the muscle back on in a deficit first of all. With shoulder issues you need to break back into training slowly and wisely. If you don't you'll end up back where you started. And it doesn't mean just going easy just on shoulder exercises. Any exercise where there's shoulder discomfort needs to be eliminated until things have a chance to heal.

When your body gives you a green light to resume reasonable training you'll need to be in a proper cal surplus. The longer you had muscle the quicker it goes back on. It can go back on extremely fast in some cases but DON'T RUSH IT.

[davisj3537]

I've done this a bunch of times and until recently hadn't done it on a deficit. Granted my deficit was really small, my layoff was very long and my previous lifts were very high. These are all MAJOR factors, but see the below copy/pasta. The below quote is in a programming thread so you'll see a few things out of context.

Spoiler!

I debated not putting my own results into this, but I have enough people asking about coming back from a layoff so I thought I'd include it with a few disclaimers. These photos are 11 weeks apart and based around a comeback to lifting after about an 18 month layoff in which I got fat and gross due to injuries and multiple surgeries. I ran the novice version for like 7-8 weeks and then 3-4 weeks of the upper/lower. I switched to the upper/lower because when you're squatting 300+ for reps and deadlifting 400+ for reps the full body version is nearly impossible to make it through. It was still working, but I couldn't finish the workouts.

Additional disclaimers- Comebacks are greatly related to previous lifts IMO. You should expect to come close to, meet or barely exceed your previous PRs in 12 weeks in most cases IF you have the knowledge and self awareness to know when to modify progression, handle deloads and resets. It has a lot to do with myonuclei and other sciency crap related to muscle memory. If you were benching mid 400s like I was then you should expect to look like you bench mid 400s in this time frame to a reasonable degree. I'm still fat as sh*t in the after photos and will lose size and strength when cutting to a more sensible bodyfat %.

I did have to slightly modify the program because my injuries limited me on what I could and could not do as well as what my physical therapist and doctor advised. I lost a few lbs over this time period, but basically just recomped which is normal for a comeback. I've done this half a dozen times for various reasons and this has always been my experience, though admittedly as my knowledge and experience increased my results have become more drastic. I literally do what I preach in terms of programming and supplements. This is what you can expect with exceptional previous PRs, highly refined knowledge of your own body and no drugs.

I added over 200lbs to my squats and 250ish to my deadlift, most of which happened in the first 8 weeks; marginal cost and marginal benefit if you're an economics guy. At the end of this I deadlifted 556, which is notable for a few reasons. It's my best deadlift ever by over 100lbs and I hadn't deadlifted in 4-5 years. This goes to show that you DO NOT have to deadlift to increase your deadlift. Carryover from your other lifts is massive. I only deadlifted for 5 weeks or less, if I remember correctly, during this comeback. This carryover concept applies to all lifts.

I'd suggest taking Tommy's advice about taking things slowly when unsure. Trying to go too fast and getting hurt again is going to cost you more gains brother.

[jesse2021]

You won't put the muscle back on in a deficit first of all. With shoulder issues you need to break back into training slowly and wisely. If you don't you'll end up back where you started. And it doesn't mean just going easy just on shoulder exercises. Any exercise where there's shoulder discomfort needs to be eliminated until things have a chance to heal.

When your body gives you a green light to resume reasonable training you'll need to be in a proper cal surplus. The longer you had muscle the quicker it goes back on. It can go back on extremely fast in some cases but DON'T RUSH IT.

I've done this a bunch of times and until recently hadn't done it on a deficit. Granted my deficit was really small, my layoff was very long and my previous lifts were very high. These are all MAJOR factors, but see the below copy/pasta. The below quote is in a programming thread so you'll see a few things out of context.




I'd suggest taking Tommy's advice about taking things slowly when unsure. Trying to go too fast and getting hurt again is going to cost you more gains brother.

Thanks a lot for the information you two. I'm still injured and out from working out right now, but I was just planning ahead for when I make my comeback. I'll take it slow like you two said and focus on healing before anything else.

[Tommy W.]

Thanks a lot for the information you two. I'm still injured and out from working out right now, but I was just planning ahead for when I make my comeback. I'll take it slow like you two said and focus on healing before anything else.

The good thing is you have youth on your side. Take the time to work on lower body and core just be careful on squats with your wide hand placement on the bar as that can really be tough on healing shoulders.