30 Seconds Summary
Research Spotlight: What happens to strength and hypertrophy after detraining?

  • Research shows that muscle strength and hypertrophy can be maintained with minimal training sessions per week.
  • Study indicates that anabolic signaling decreases with continuous resistance training and rejuvenates after a short detraining period.
  • 14 untrained subjects were split into two groups to compare the effects of periodic versus continuous resistance training on muscle size and strength using the bench press exercise.
  • The continuous group trained non-stop for 24 weeks, while the periodic group had 6-week training cycles separated by 3-week detraining periods.
  • Both groups showed similar gains in muscle size and strength after 24 weeks despite different training schedules.
  • Periodic group members lost some muscle mass during breaks but regained it during retraining phases, achieving comparable final results.
  • Conclusion: Short breaks from regular training might not significantly impact long-term strength and hypertrophy in trainees.
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