Ahh, April. Spring is in the air, flowers are beginning to bloom and with any luck, the snow is gone until at least a cool late August evening. Once summer hits, our priorities begin to change. Holidays start to pop up, and you definitely want to hit the sun and show off that nice bod you’ve been keeping under wraps all winter. But with that comes the worry: “what about all those sweet gainz Jon and Thomas helped me make this winter? I know I’m a 10/10 on the swole scale now but what if I take some time off? Are my gainz as good as gone?” Fear not, because a new study yields the answers to these important questions…

The Study:

Researchers at Baylor University were curious how an acute (short) period of detraining (not exercising) would affect the strength and size improvements made during a resistance training program. For their study, 20 subjects trained 4 times per week for 4 weeks. This was immediately followed by 2 weeks of detraining. The researchers measured the subject’s leg press strength and the cross sectional area and lean mass composition of the rectus femoris (the big muscle in your thigh) before and after the 4 week training program and again after the 2 week detraining period. Interestingly, the improvements made in leg press strength over the 4 week training program were not impacted by the 2 week detraining period.

The Take Home Message:

Fear not, for your gainz are safe during your summer holidays. While you won’t improve your strength or size on a holiday, you certainly will not lose what you have gained over the winter months. It is difficult to say how a longer period of detraining will impact the improvements you have made but who really wants to be away from JKC for more than 2 weeks!

Reference:

Hwang, P.S., Andre, T.L., McKinley-Barnard, S.K., Marroquin, F.E.M., Gann, J.J., Song, J.J., Willoughby, D.S. (2017). Resistance training induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differently affected by whey protein supplementation. Journal of Strength and Conditioning Research, 31(4), 869-881.

Prepared for the JKC blog by Coach Thomas

I started at JKC because my colleagues that go to JKC all look and felt fit and healthy thanks to Jon and Thomas – if JKC helped them, I knew they could do the same for me! I think JKC stands out from other gyms because of their personal touch! They listen to you and help motivate and support. They always believe in my ability progress and learn new exercises. I’ve been training at JKC since January of 2019 and recommend them to anyone looking to learn how to lift weight properly, feel stronger, and improve their health.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

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