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 joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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