At some stage in your life, for whatever reason, you may find you have to put a stop to your training. It can be discouraging to return to gym after a layoff. You can use training and nutritional tricks to help you hasten your muscle memory. Focus on eccentric training as detailed below to help you get back your strength faster.
Add Weight. At the end of your set, you can add about 30% extra weight and execute eccentric (for 4-6 seconds each) only reps. Alternatively, get your training partner to add extra resistance manually. When training in this manner, ensure that you allow 4 minutes of rest between sets.
Retap High Threshold Motor Units. Using 120-130% of your 1 Rep Max and with a training partner. Do 2-3 reps for 10 sets, rest for 4-5 minutes between sets. Now lower the weight for 8 to 10 seconds each time, using only one exercise per body part.
Use Proper Nutrients. The following can help you restore muscle memory: Vinpocetine (a vasodilator and cerebral metabolic enhancer): take 10 mg twice a day. Bacopa (a botanical with demonstrated anti-anxiety, anti-fatigue, and memory-strengthening effects): take 100 mg twice a day. L-Carnitine (protects against pain and damage from eccentric effort): 6 grams per day reduces pain.
Long Live Muscle Memory. Concerned about an unexpected layoff from training? Don’t be. Given the right innovative training techniques and nutrition, before long you will have forgotten the time off and won’t look back.