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Detraining in bodybuilding means either a complete break from training in the gym or reducing their intensity. The purpose of bodybuilding detraining is to maintain good condition, and at the same time regenerate muscles and joints, so it should be an obligatory element of any strength training. Read how long training in bodybuilding should take and learn about an example training plan.

Detraining in bodybuildingis - apart from mass, sculpture and muscle training - an element of the training cycle. After intense strength training, the body needs rest, during which the muscles, joints and tendons previously subjected to maximum strain will regenerate.

Detraining in bodybuilding is especially important for people who have only recently started their adventure with strength training and for those who recover from an injury. Therefore, training in bodybuilding can be divided into:

  • deliberate (strategic)- being a previously designated element of the training,
  • random retraining- forced by injury.

Read also: Exercise belt - is it worth exercising with it? Advantages and disadvantages of the bodybuilding belt

Detraining for bodybuilding: duration

Length of the random detraining

The duration of random detraining depends primarily on the intensity and duration of the impact of the factors that made training impossible. First, the disease or injury must be cured, and only then - to a limited extent - training can be started. It is not worth starting exercises when the injury is not healed. Even if we try to choose them so as not to burden the injured place, we always have to remember that sometimes we unconsciously tighten muscles not related to a given movement, which may harm us.

In the case of dis-training in bodybuilding due to a random event, its duration will depend on the length of the treatment of the injury - this issue should always be consulted with a doctor.

Length of targeted (strategic) detraining

The situation is different with strength training as an element of the training plan. There are discussions about how long it should last, howeverthere is a consensus that a break of several weeks is necessary in sports such as weightlifting. Why?

Our muscles are primarily made of proteins. They grow because their cells, responding to training effort, undergo an anabolism (growth) process. In response to protein anabolism, the cell nuclei produce protein in muscle cells. After cessation of training, during the decay period, the cell nuclei cease to produce proteins intensively, so the muscle mass also decreases - the number of nuclei remains at the same level, however. After returning to training, the testicles start work again and quickly compensate for losses, but also allow you to achieve faster progress.

Too long period of detraining in bodybuilding, however, may lead to the loss of the effects of intense training, i.e. muscle mass and strength. Therefore, training in strength trainingshould not be shorter than 2 weeks and not longer than 6 weeks . Usually 2-3 weeks is taken as the best time to stop or reduce the intensity of exercise. If detraining lasts 6 weeks, most often it takes place in three series of light (lighter than in the period of intense training) 2-week exercises.

Detraining in bodybuilding: diet and supplements

Do you want to reduce the amount of protein while detraining?

One of the biggest mistakes repeated during detraining is reducing the daily amount of protein. Such a procedure may result in catabolism, i.e. a loss of muscle mass, which we painstakingly built during intense training.

It should be remembered that the decrease in activity is a signal for the body to stop the growth of muscles, and if we add a shortage of their main building material, it may turn out that the amount of muscle tissue will decrease during detraining. Therefore, during a break from exercising in the gym, maintain a high-protein diet (about 2 g of protein per 1 kg of body weight) and - as during training - do not reach for alcohol and fast food, so as not to get overwhelmed with fat.

  • How much protein to eat before and after training to build muscle mass?
  • Alpha-lipoic acid (ALA): action, dosage, side effects

How many calories per day should you take during detraining?

The daily amount of calories should depend on the cycle in which we did the detraining. If it takes place while building muscle, the number of calories can be reduced by 300 in the daily diet. During the reduction, the number of calories should not change. However, the change that is worth introducing is the reduction of carbohydrates - by about 25percentage of the daily diet. Lack of or reduction in training intensity makes the muscles less sensitive to insulin, which in turn promotes the accumulation of body fat.

You can use supplements during bodybuilding detraining. The best things to do in this period are:

  • BCAA

It will be useful especially if we continue training with a lower intensity. Isoleucine, valine andleucineare branched chain amino acids, the supply of which improves post-workout regeneration and reduces fatigue.

  • Vitamins and minerals

Supplement containing vitamins and minerals, composed especially for athletes, will improve the body's resistance and compensate for the deficit of individual elements in the body. Remember, however, that vitamin supplements cannot replace a varied diet.

  • Collagen

During detraining after strength training, put on collagen that accelerates the regeneration of connective tissue and reduces pain after training.

While detraining in bodybuilding, you can give upcreatinecausing an increase in strength and endurance. Similarly, it is advisable to discontinue testosterone and beta-alanine boosters. Such a detox from the agents supporting the building of muscle mass will be good for the body, because it will re-sensitize it to their anabolic effects.

Detraining for bodybuilding: training plan

Should I follow a training plan while training in bodybuilding? Absolutely - you can train, but with less intensity. Exercises should be performed no more than 3 times a week. All muscle groups are exercised in one training session. We do a few or a dozen repetitions. We gradually lower the weight with which we train during detraining - first we increase 80 percent of what we do during regular exercise, and finally go to 50 percent of this value.

Here is the training plan for 3 weeks of detraining.

1st week

Monday
  • squat - 5 repetitions of 5 squats with feet shoulder-width apart - 2 min break
  • bench press - 5 reps in 5 sets - 2 min rest
  • deadlift - 5 reps over 5 sets - 2 min rest
Tuesdayfree
Wednesday
  • leg curls lying down - 3 series of 1 reps - 1 minute break
  • machine fly - 3 series of 11 reps - 1 minute break
  • rowing while sitting- 3 series of 11 reps - 1 min break
  • bench press - 3 series of 11 reps - 3 cm before fully extending the arms - 1 min rest
  • sitting dumbbell arm curls - 3 series of 11 reps - 3 cm before fully extending the arms - 1 minute break
  • extending the arms on the rope lift - 3 series of 11 reps - 1 min break
Thursdayfree
Friday
  • barbell squats - 3 sets of 10 reps - 1 min break
  • bench press on a horizontal bench in a narrow grip, lying down - 2 sets of 10 reps - 1 min rest
  • Raising the forearm with dumbbells on an inclined bench - 2 sets of 10 reps - 1 minute break
  • wrist curls while sitting - 3 sets of 10 reps - 1 minute break
Saturdayfree
Sundayfree

2nd week

Monday
  • dumbbell bench press - 5 sets of 5 reps - 2 min break
  • front squat - 5 sets of 5 repetitions, shoulder-width apart - 2 minutes rest
  • partially deadlift - 5 sets of 5 reps - 2 min break
Tuesdayfree
Wednesday
  • horizontal bench press - 3 sets of 10 reps - 1 minute break
  • chin-ups to the chest - 3 series of 10 reps - 1 min break
  • pressing the bar from behind the neck while sitting - 3 sets of 10 reps - 1 minute break
  • lifting the shoulders with the barbell - 2 sets of 10 reps - 1 min rest
  • inclined torso - 3 sets of 10 reps - 1 minute break
Thursdayfree
Friday
  • hack squats - 4 sets of 9 reps - 2 min break
  • dumbbell press slightly slant - 4 sets of 9 reps - 2 min break
  • sit-down rowing - 4 sets of 9 reps - 2 mins recovery
Saturdayfree
Sundayfree

3rd week

Monday
  • straightening on a lift on a straight bar - 3 series of 15 repetitions - 2 min break
  • straightening the forearms in the fall of the torso with the rope of the lift - 3 sets of 15repetitions - 2 min break
  • flys on the gate with upper pulleys - 3 sets of 15 repetitions - 2 min break
Tuesdayfree
Wednesday
  • one leg squat - 3 sets of 9 repetitions on one side - 1 min rest
  • one-handed dumbbell rowing - 3 sets of 9 reps - 1 min rest
  • leg curl - 3 series of 9 reps - 1 min rest
  • crossing lines - 3 sets of 9 reps - 1 min break
  • front raises - 3 sets of 9 reps - 1 minute break
  • prayer book wide - 3 series of 9 repetitions, 3 cm before fully extending the arms - 1 minute break
Thursdayfree
Friday
  • pushing out on a crane - 4 series of 9 repetitions on a narrow footing - 2 min break
  • barbell press slant - 4 sets of 9 reps - 2 min break
  • drooping barbell row - 4 sets of 9 reps - 2 mins rest
  • standing bench press - 4 sets of 9 reps, 3 cm before fully extending the arms - 2 mins rest
Saturdayfree
Sundayfree

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