Muscle Memory and Muscle Loss Explained + free 3 day Travel program

In this video…

• Muscle loss and muscle memory explained +

• a free 3 day program for you to follow when you don’t have gym access like I don’t right now

I’ll give you options if you have 0 equipment up to being able to bring bands and 1 heavy KB or DB so there’s no excuses to not get something in.

First I need to tell you the facts about muscle loss and muscle memory really quick so you can kill your anxiety about not having gym access for 1-4 weeks.

I pride myself of always providing science and evidence backed information so you can get the best results possible and that’s why I’m constantly learning more and subscribed to various personal training and nutrition coaching services like the one I’m using today is from Monthly Applications In Strength Sport who sends me up to date research I can break down for you for practical application in your life.

People love to create drama when it comes to this and although the saying “if you don’t use it you lose it” is true…

It won’t happen as quick as you might currently believe.

Firstly, muscle memory.

We know that if you take x months off training lets just say 6 months and do nothing you will definitely lose some muscle and strength BUT…

You will regain that muscle and strength in a fraction of the time, lets say 1-2 months.

It is a fact you rebuild muscle you lost faster than it took you to initially build it.

Thats great news for us.

Now muscle loss…

look at this graph I got from MASS where they tested 7 people thru almost 6 full months broken down into 7 weeks of training, 7 weeks of not doing shit, and 7 weeks of training again.

So what happened?

• They built muscle during the first 7 weeks of training

• lost about half that muscle during the 7 weeks of not doing shit.

• then after losing muscle during the 7 weeks of binging netflix they rebuilt all that muscle back + MORE MUSCLE in the 7 weeks after that when they trained again…

Amazing…

Especially since unless you’re injured you most likely won’t be doing nothing for 7 weeks…

Especially if you save this video for when you travel or don’t have gym access :)

All jokes aside even though I wasn’t joking, something is always better than nothing so if you’re looking for something to do at home, on the road, or just need a free program to save for when you won’t have access to a gym, this video is for you.

We will be hitting each major muscle group 3 times per week with 3 full body lifts.

That means you will do this same program, which is only 4 exercises, 3 days in 1 week.

For example Monday, Wednesday, and Friday, and you’ll be doing the same thing each day.

Now last time I was here visiting my girlfriends parents they had nothing but a treadmill and bands but now they have a decent home gym setup, however I will not be using it because the point of the video is minimal equipment and chances are you will not have this wherever you are when you need this program.

I did bring a 30 pound kettlebell and like I said they have resistance bands here so I will be using those 2 things because these are things you can travel with.

however the kettlebell and bands will not be a determining factor meaning you can still do this with only body weight because I will give alternatives when I use the bands or kettle bell.

1) For exercise #1 we will be doing push ups for 3 sets of 10-15 reps with 2-3 mins of rest in between sets. and a good 2-3 seconds on the negative portion of the rep or on the way down.

If push-ups are too easy or too hard you will make them harder or easier by adjusting your incline which we will cover in one second but firstly…

with all push up variations make sure your hands are about directly under your shoulders, could be a bit closer or farther depending on the person and please ensure you are not flaring your elbows out to the sides like you’re seeing now, make sure they are closely tucked in and at max a 45 degree angle away from your torso.

• If normal push ups are too easy you’ll be doing decline push ups like this.

  • just remember to not let your back cave in by bracing your core

• if normal push ups are too hard you’ll be doing incline push ups like this

  • now if these are still too hard just increase the incline or use a wall if need be but usually the arm rest of a couch will be just the right difficulty if you’re in this category

And please remember one of these is not better than the other.

Strength is relative to where you’re at right now in your journey.

All that matters is that it’s challenging to you and you’re pushing yourself.

So if incline push ups are hard for you, good… you’ll be doing those and you will improve and get stronger.

2) After push-ups we will be doing some type of row or pull-up variation for exercise #2 for 3 sets of 10 to 15 reps with 2-3 mins rest b/w sets

• Like you and I spoke about earlier I realize you might not have a weight, a door frame pull-up bar, or bands…

• So I will give you 3 different variations you could choose from for exercise #2 so YOU WILL HAVE 0 EXCUSES :)

• So choose 1 of the following 3 examples to be your 2nd exercise of this program

• Choice #1 - Pull-ups or chin-ups in door frame

  • It doesn’t really matter which you choose but if you want more lats and biceps choose chin-ups

  • if you want more upper back choose pull ups

  • but either way you will be working your entire back, for this I’ll be doing pull ups

  • take a grip just outside shoulder width

  • pull your chest to the bar

  • think about trying to show your chest to the sky and touch your elbows behind your back

• Choice #2 - KB/DB/backpack Single Arm Row

  • if you don’t have a weight fill a bag with water bottles or books

  • You want to focus on brining your elbow to your hip but in an arching motion

  • Now if you’re like me and this 30 pound weight isn’t heavy enough you will have to do more than 10-15 reps and that’s okay this is a temporary workout program to be used for 1-4 week period when you have no gym access and it will still be effective

• Choice #3 - Banded Rows

  • as with the last exercise you might need to exceed the 10-15 rep range here and that’s okay

  • You can pull to bias more of your upper back like this where your arms are about 45 degrees away from your torso and you’re trying to touch your elbows behind your back

  • OR

  • you can bias your lats by following the same cues from the KB/DB/Backpack row where you’re pulling your elbow to your hip in an arching motion

Now feel free to add in some bicep, tricep, or shoulder isolation work if you’d like to but your triceps and shoulders will be assisting when you do push-ups and biceps when doing any of the 3 pulling movements we just covered but of course not woking as hard as they would with isolation movements but they will not be isolated in this program.

Now moving on to the third exercise…

3) single leg pulse (1.5) split squats for 2 sets of 8-12 reps resting 2-3 mins b/w legs

• these are brutal

• you will be holding the weight on the same side of the leg you’re working

• so if your left leg is the working leg and your right leg is elevated behind you…

• the weight will be in your left hand

• and if your right leg is the working leg and your left leg is elevated behind you…

• the weight will be in your right hand

• bending slightly forward you will squat down until your back knee grazes the ground then…

• YOU’LL COME BACK UP HALF WAY

• then go back down the fully come back up again, this will be 1 rep

• if you having been training for too long you might not even need a weight for this.

4) Our last exercise, exercise #4 will be walking weighted lunges to failure with a bodyweight dropset

• so you’re really doing 2 sets but this time there is no rest and no rep range

• You will do weighted walking lunges until you can’t do another step with good form then…

• drop the weight and keep doing more until you can’t do another with good form

• if you only have one weight you can hold it like i am here

• and a really good tip for staying balanced is don’t walk or take steps straight on

• step a bit outward each time so you’re doing mini zig zags back and forth

• I promise this will help stay a bit more balanced and stable which will be better for muscle and strength growth

Here is the program written out

• #1) Push ups - 3 sets - 10-15 reps - 2-3 min rest b/w sets

• #2) 1 of the 3 ‘pulling’ variations - 3 sets - 10-15 reps - 2-3 min rest b/w sets

• #3) 1.5 / pulse split squats - 2 sets - 8-12 reps - 2-3 min rest b/w legs

• #4) Weighted walking lunges with bodyweight dropset

I hope you learned something and killed your anxiety of losing muscle while away from from this video and now you can save this video to always have a plan for when you need it.

If you enjoyed the video please hit like and consider subscribing for more weekly videos to help you lose fat, build muscle, and increase your confidence.

Talk to you soon :)

Thank you for reading or watching!

I hope this has helped you and if it has…

Please let me know via email! tedgormanpt@gmail.com

Also, if you have any questions about what we talked about today…

Email me, I’d love to answer your questions and give you some advice 🤝

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Talk soon,

-Ted :)