Covid 19: are you going to lose muscle and gain weight

The answer is: Intensity

Take your reps to a high count. I recommend between 12–40 reps. Researchers found as long as the sets were taken to failure, muscle growth was the same regardless of a heavier rep range of 5–12 reps

Use this information and apply it to your own training

  1. Choose the hardest variation of an exercise you can do with good form. For example, if you find regular push-ups too easy then do decline push-ups.
  2. Take each set to (or 1 rep before) failure. By taking sets to (or as close to) failure as possible, you provide your body with a strong stimulus that tells it to hold on to (or even grow) muscle.
  3. Note down how many reps you did and try to do more at the next workout. For example, if you did 20 reps of push ups in week one, then in week two your goal should be to do 21 (or more) reps. you’ll increase the number of reps performed to keep progressively overloading.
  4. Once an exercise starts to feel easy, and you’re hitting between 20–40 reps, select a harder variation of the exercise and repeat. This will ensure you’re keeping the intensity high.
  • It takes about 3 weeks for muscle loss to occur when you stop training completely.
  • As long as you’re providing your body with some form of resistance training, muscle and strength can be maintained.
  • If you’re using bodyweight or light DBs/bands, ensure each set is taken to (or 1 rep before) failure as taking sets to failure becomes more important when using lighter loads.
  • Choose the hardest exercise variation you can perform with good form and aim to do as many reps as you can going to (or 1 rep before) failure.
  • Once this becomes easy, select a harder variation of the same exercise and rinse and repeat.

--

--

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Pat James

Pat James

1 Follower

Health✖️Entrepreneurship✖️Lifestyle, Founder of Lab243