This has implications for any individual who must cease training, including pre-contest
bodybuilders. Individuals who must stop training for some time simply need to realize that the
initial drop in strength is neural and not related to a loss of muscle mass. As little as one heavy
weight training session has been shown to maintain strength and size for 8 weeks (89).
For pre-contest bodybuilders, as the contest gets closer and dieting begins to take its toll,
many individuals will have to reduce their training weights. As long as training is maintained at
high loads until 2 weeks before the contest, no muscle mass should be lost. In fact, many
individuals find that they increase muscle size during the last two weeks of the contest as
muscles fully repair.
Finally, during detraining, growth hormone and testosterone increase while cortisol
decreases possibly explaining the maintenance of muscle size with no training (88). Also,
strength gains during detraining are better maintained if eccentric contractions have been
performed during training (48). Therefore, individuals who must take time off may want to
slightly overtrain themselves (with an emphasis on eccentric muscle actions) prior to their layoff.
The hormonal response during detraining should help to maintain and perhaps even increase size
and strength.
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