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  1. #1
    Registered User EliKoehn's Avatar
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    Anyone else not atrophying much from reduced training during quarantine?

    It's been almost two months now of only pullups every few days while I'm staying at my apartment and working from home during this quarantine, and I've been eating less overall and that with less selectivity. Somehow, I don't appear to have lost any significant amount of muscle or strength (even in my triceps, which I have not been working directly at all).

    I always took it as a golden rule in keeping atrophy at bey to eat close to your weight in protein daily, and not to neglect training a muscle group for longer than a week or so; but I've done neither of these things for a couple of months now, and it doesn't seem to be causing me an issue *thus far* at least. Maybe when my gym opens back up I'll find that my strength on lifts I haven't been able to do is much weaker, but my strength with occasional pullups is arguably better than it was when I was training regularly, and my physique looks the same overall.

    To anyone else who's allowed their training and diet to be put on the back burner these past several weeks, what have you noticed?
    I am actually 23

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    If you're only doing pullups, how would you know whether you've lost strength in your lifts? Also, your bf% may have increased even if you think you look the same - but your muscles wouldn't be atrophying regardless.

    Also, it may feel like it's been 2 months since your gym closed but it's prob been just over a month.
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  3. #3
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    Errm how would you tell
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    Time is Muscle ECGordyn's Avatar
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    Good to stay positive, OP. However, when you can lift barbells again you'll probably feel a difference.

    I didn't lift a barbell for 2 weeks, then got my rack and weights and felt immediately weak. Bench went from a smooth 265 single to almost fighting for 225 triple. Squat went from 355 to 225 for 5 wobbly reps. After 4 workouts I'm back to a workable level, but it hit me hard when I went back.

    I didn't notice much size difference, but I felt smaller and softer. Speaking purely about muscle and physique, of course
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  5. #5
    Registered User EliKoehn's Avatar
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    Originally Posted by ECGordyn View Post
    Good to stay positive, OP. However, when you can lift barbells again you'll probably feel a difference.

    I didn't lift a barbell for 2 weeks, then got my rack and weights and felt immediately weak. Bench went from a smooth 265 single to almost fighting for 225 triple. Squat went from 355 to 225 for 5 wobbly reps. After 4 workouts I'm back to a workable level, but it hit me hard when I went back.

    I didn't notice much size difference, but I felt smaller and softer. Speaking purely about muscle and physique, of course
    Well that's a little concerning haha... So after your 4 workouts, you feel to be at the same level as before, or just in the same ballpark?

    My own comment about not noticing a lack of strength is admittedly confined to talking about pullups, but I had stopped altogether for a while and then began to do them only without noticing weakness, from the start.

    That does worry me somewhat about the bench though, because I had benched 1-3 times a week, for 3 years, with maybe only a couple weeks off over the whole span of time. I hope the progress loss is easily recoverable.
    I am actually 23

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  6. #6
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Well that's a little concerning haha... So after your 4 workouts, you feel to be at the same level as before, or just in the same ballpark?

    My own comment about not noticing a lack of strength is admittedly confined to talking about pullups, but I had stopped altogether for a while and then began to do them only without noticing weakness, from the start.

    That does worry me somewhat about the bench though, because I had benched 1-3 times a week, for 3 years, with maybe only a couple weeks off over the whole span of time. I hope the progress loss is easily recoverable.
    Just in the same ballpark after 4 workouts, which means I can start my program back with the same numbers as before, and expect muscle memory to rebuild or surpass those numbers.

    Don't be too concerned, just do pushups as much as you reasonably can to retain muscle, and once you get back to gym weights, you'll come back quickly.
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  7. #7
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    You have to do what you can.
    Adapt and improvise during these different times.
    That means different type of training that you can do.
    Dont let training be put on the back burner because of this just change it and have an open mind.
    Many bodyweight movements that can become challenging to train with.
    I like straps like TRX or lifeline that can easily hook up to a closed door.
    They don't damage the door and only take up a very small place when put away.
    These offer many bodyweight/leverage type movements.
    No they won't be the same but you will getting resistance training in.
    A nice thing to have though and know about in case another wave comes and they close things up again.
    Pull ups are fine add a push with them like push ups.
    Eating to activities level is good so the weight gain doesn't go over board.
    Just use your common sense.
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  8. #8
    Registered User EliKoehn's Avatar
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    Thanks for the input.

    Well, looks like the governor of my state decided to start opening things back up... Not sure that's a great idea, but unless another wave breaks out (not unlikely), I'll probably be back in the gym within a couple weeks and we'll see!
    I am actually 23

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  9. #9
    Registered User EliKoehn's Avatar
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    Okay, looks like reality took the opportunity to knock me off my high horse. My gym reopened this week so I went and benched for the first time in 8 weeks. It was bad. Went from doing 4 x 8 at 245 to barely squeezing out 2 x 5 at that weight, then a few more sets of five with only two measly plates... Let's hope the road to strength recovery isn't too long. On the positive side, I had done next to no pushing exercises at all, and this was only the first workout of that motion. Let's hope tomorrow's back day is better, as I have been working that group.

    Note to self and anyone reading this thread: pullups may make your chest sore, but they are NO substitute for benching.
    I am actually 23

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    6'2" 240lbs (18" arms)

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  10. #10
    Chihuahua in the rain Corbets's Avatar
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    Originally Posted by EliKoehn View Post
    Note to self and anyone reading this thread: pullups may make your chest sore, but they are NO substitute for benching.
    ... because they’re a pulling exercise, not a press. ;-)
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  11. #11
    Registered User EliKoehn's Avatar
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    Originally Posted by Corbets View Post
    ... because they’re a pulling exercise, not a press. ;-)
    *facepalm* Yep lol...

    Also, ironically, I strained my lower back with the leg drive.
    I am actually 23

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    Originally Posted by ECGordyn View Post
    Good to stay positive, OP. However, when you can lift barbells again you'll probably feel a difference.

    I didn't lift a barbell for 2 weeks, then got my rack and weights and felt immediately weak. Bench went from a smooth 265 single to almost fighting for 225 triple. Squat went from 355 to 225 for 5 wobbly reps. After 4 workouts I'm back to a workable level, but it hit me hard when I went back.

    I didn't notice much size difference, but I felt smaller and softer. Speaking purely about muscle and physique, of course
    This is exactly why I stopped pushing heavy weights and started doing dedicated calisthenics. Relative vs maximal strength. No carryover into my daily life whatsoever from strength training and I work a physical job.

    I do miss lifting weights sometimes though, thought about getting an abjustable bench from Rep fitness and some abjustable dumbbells. But for muscle gain only.
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  13. #13
    Train hard play harder Tommy W.'s Avatar
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    Gyms may not re open and if they do it may be a vastly different process and very expensive.. Best to get working on home gyms.
    If you don't get what you want you didn't want it bad enough
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by ECGordyn View Post
    Good to stay positive, OP. However, when you can lift barbells again you'll probably feel a difference.

    I didn't lift a barbell for 2 weeks, then got my rack and weights and felt immediately weak. Bench went from a smooth 265 single to almost fighting for 225 triple. Squat went from 355 to 225 for 5 wobbly reps. After 4 workouts I'm back to a workable level, but it hit me hard when I went back.

    I didn't notice much size difference, but I felt smaller and softer. Speaking purely about muscle and physique, of course
    Which illustrates the role the CNS plays in strength gains.
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    Originally Posted by Tommy W. View Post
    Gyms may not re open and if they do it may be a vastly different process and very expensive.. Best to get working on home gyms.
    ^This. Best plan is to get your "temporary" corona gyms into a more permanent state for backup when you get sick of new gym rules or wave 2 hits and it all shuts down again. It'll depend on state and what gym you're at - but esp in cities you can expect a crowd worse than right after new year's, max time limits, appointment times, queues to get in, odd equipment locations/spacing, and people doing planks complaining that you're working out within 6 ft of them or breathing too forcefully in their direction when you lift.
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    Originally Posted by air2fakie View Post
    ^This. Best plan is to get your "temporary" corona gyms into a more permanent state for backup when you get sick of new gym rules or wave 2 hits and it all shuts down again. It'll depend on state and what gym you're at - but esp in cities you can expect a crowd worse than right after new year's, max time limits, appointment times, queues to get in, odd equipment locations/spacing, and people doing planks complaining that you're working out within 6 ft of them or breathing too forcefully in their direction when you lift.
    Floor core exercises should be banned. You can do those at home.
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    Originally Posted by ECGordyn View Post
    Good to stay positive, OP. However, when you can lift barbells again you'll probably feel a difference.

    I didn't lift a barbell for 2 weeks, then got my rack and weights and felt immediately weak. Bench went from a smooth 265 single to almost fighting for 225 triple. Squat went from 355 to 225 for 5 wobbly reps. After 4 workouts I'm back to a workable level, but it hit me hard when I went back.

    I didn't notice much size difference, but I felt smaller and softer. Speaking purely about muscle and physique, of course
    What were you doing before getting back to benching that made you feel that way? DBs? Weighted calisthenics or unweighted?
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    Originally Posted by Tommy W. View Post
    Floor core exercises should be banned. You can do those at home.
    Yeah, no joke; day 1 back at the gym, they had scooted all of the bench presses so close together their bars were almost overlapping, leaving a large section of empty floor which several people promptly started doing planks on, then they left! Why would you go to the gym just to take up half the floor rolling around?
    I am actually 23

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  19. #19
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    Haven't trained at all for the last 6 weeks. My bodyfat was already kinda high at the beginning of this and with the little bit of atrophy, creatine water loss, and few pounds of fat gain...I look like I've never been to a gym in my life.

    Which I don't actually mind that much because I lost the photos from my last untrained to fit transformation from 2 years ago. I'll have a chance to do that again.... If this whole thing ever ends.

    God I miss training. More than anything else right now.
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    OHP - 150x11, 170x6, 185x2, 190x1
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  20. #20
    Registered User EliKoehn's Avatar
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    Originally Posted by Millz12323 View Post
    Haven't trained at all for the last 6 weeks. My bodyfat was already kinda high at the beginning of this and with the little bit of atrophy, creatine water loss, and few pounds of fat gain...I look like I've never been to a gym in my life.

    Which I don't actually mind that much because I lost the photos from my last untrained to fit transformation from 2 years ago. I'll have a chance to do that again.... If this whole thing ever ends.

    God I miss training. More than anything else right now.
    Your lifts are impressive and your cut in your avatar is very good. I'd be surprised if you'd lost all that much!
    I am actually 23

    Stats:
    6'2" 240lbs (18" arms)

    Bench: 300
    Squat: 275 (make fun of me, I deserve it!)
    Deadlift: 445
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  21. #21
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 994
    Rep Power: 1791
    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
    jademonkey is offline
    Also haven't trained in a few weeks. Was doing pretty good with home workouts for a while, then started cycling again and I'm trying to get my bike fitness back a little. Not counting calories either, but trying to eat maintenance and keep protein intake decent.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  22. #22
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,455
    Rep Power: 10928
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    Originally Posted by Xpiro View Post
    What were you doing before getting back to benching that made you feel that way? DBs? Weighted calisthenics or unweighted?
    Pushups with a 55kg band, 5 sets of 20 twice a week. Squatting a big steel pole in a playground, 4 x 15 twice or three times a week. Good mornings with said big steel pole same frequency. Those dark days are behind me now, thank my lucky stars.
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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