How To Re-Build Muscle After A Training Break

Get your strength and size back as fast as possible after a break!

Check out my latest blog post for more scientific detail:

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SOURCES:

Dr Mike Israetel Video:

MASS Article:

Muscle Memory:

Strength Loss:

Proximity to Failure and Muscle Growth:

Proximity to Failure and Strength:

Training Volume:

Periodization:

Shoutout to Veritasium here on YouTube for some of the artistic inspiration behind this video!

MUSIC
Epidemic Sound
‣ Ryan Little - For Hyrule!

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500 and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

no one will read this far. here's a pointless secret message to prove it:
we have to go back to the island!

[bigtimeshot]

he's the guy who does all the group projects

[Ericliaoo]

Jeff is really outdoing himself with all these charts and diagrams. He even made them interactive 6:49!

[jesselovelace]

“That may seem laughably light” he says, talking about my max

[truestrength-ozkk]

Rip and moment of silence to the worldwide muscles that were lost on a global scale

[toothlessera]

The effort you put into making these is incredible. Taking the time to do it all on paper and make it clear helped a lot. THANKS JEFF!!!!

[ArekkzGaming]

Thanks for all the amazing videos Jeff, really appreciate the way you lay all of this out!

[itsurdestineetowatch]

I feel like I should've had to of paid for this video with the amount of work that was put into it...

[MeLikeNike]

I remember watching this 3 years ago thinking “Wow this is great information if this ever happens to me.” Fast forward and we are at the mercy of gyms closing due to COVID, I got married, had a baby, and now here I am not setting foot in the gym for 3 years when I went 6 days a week 🤯

I appreciate this video Jeff because I really needed to knock myself back to reality.. and quickly. To everyone restarting their fitness journey all over again we can do it—one day at a time 💪🏻

[tiffanymitchell]

I enjoy how calm and fact based your videos are. The non obvious humor is a plus, you and Stephanie are my two new favorite channels!

[bigcheese]

Thank the lord for Jeff! I’ve been trying to make a full time return to the gym for a year now! After being a gym junky who hated taking rest days, I found myself going through some big changes in other areas of my life which slowly forced the gym to the 4th or 5th priority in my life (so mostly just a thought in the back of my head).

I tried to get back into the routine 2-3 times over the last 12 months and it never lasted longer then 4 weeks because I’d go too hard too quick and would find myself frustrated with my lack of strength and soreness! The gym felt like way to much of a chore to be bothered with.

I’m going to try make another return to lifting - this time I’m gonna spend a month or two just doing a basic full body split with 4 exercises and 4 sets, with low intensity and just try my best to enjoy moving my body productively again.

[Mxrshmallow]

Stopped watching at 0:59 since I got all the info I need👍🏻 thanks for the advice Jeff I’m off to my home gym now for a workout

[bXbTv]

Bro Jeff cameo caught me off guard as I was looking away from when phone when he popped in😂😂

[Maximus-smue]

I’ve never had a two year break before in my 16 years of lifting, and it’s been a very long time since I’ve researched lifting at all. Thank you for all of the scientific insight it’s amazing, I’ve been naturally doing all the things you’re describing the past 5 weeks and I look forward to more of your videos as I progresses yet again

[afrodude]

Man you're really looking out for people like me just getting back into weight training. I truly appreciate the effort you put into this video and the free program.

I've bought your body recomposition book as well and that was amazing. Great work my man.

[thestoik]

Bro Jeff is actually the real Jeff and the 'real' Jeff is just a role.

[ricklee]

Plot twist: Jeff has a twin. Bro Jeff is literally Jeff's bro.

[makimoko]

I just restarted training this week after a 3 months break due to studying for my medical board exam. The week was hard, especially squat even at 65% RM. I’ve been lifting for close to 10 years now, so hopefully things will rebuild well! Thanks for the fantastic video!

[JDsmudandmac]

Hi Jeff, thanks so much for this and the download. Really appreciate it. I'm out of shape after 2 kids and COVID. Making my comeback from now and this has really helped 💪

[shilojack]

Just downloaded the Re-Build program.. I was almost moved to tears how detailed, organized, user friendly, covering every detail without overwhelming us with too much info.. and for free. You are tops in YouTube fitness, and I may not know you, but your kind aura radiates.. even adding an encouraging note at the end that you are rooting for us along the way. I felt that.
Going to lift and throw heavy stuff to Deathmetal to compensate for this comment. Thanks Bye.

[ndawn]

This is perfect!

I've been struggling with pretty severe symptoms for years, and it's looking like I have endometriosis. I'm seeing a specialist next week to schedule a diagnostic laproscopy, because that's the only way to officially diagnose endo.

I also have been training in Powerlifting, and my first meet is in a few weeks. I'm going to try and schedule my surgery after my meet, but I've been having some anxiety about getting back to the gym. I think my training has helped me manage my symptoms, and it brings a lot of positivity into my life, so I really don't want to lose that.

Everything I've read on the surgery is that I'm probably going to need to take 3 weeks off of work, so I'll probably be out of the gym for longer than that. It's a little scary to think about how much I'm going to lose, but it helps to know that I have the tools and knowledge to get back to training after a necessary, but pretty involved, procedure.