Is muscle memory legit.

[BIGMAC250]

Wanting to get back at it after 10 years off. If it's as legit as I've been reading muscle memory will be somewhat of a fast track back to what I lost.

Does size Come out first or will strength happen before that? Do they increase in parallel,
How long does it take to notice improvements.


Should I go hard and make sure there will be plenty of rest after wards. Just try to get in there etc..

[META99]

I think the best thing to do is start off dedicated and strong in your mind. Crawl before you walk, so to speak. Increase the intensity as you see fit. Then find your new self in there somewhere. Muscle memory is probably a thing but not like you think

[Test Monsterone]

I’m not sure about muscle memory after not lifting for 10 years... but after a year or two, yes. I stopped going to the gym for 2 years. When I went back, I was doing 75% of the weight I was doing before, and within a few months, 90%. That’s natty, before I touched anything.

[almostgone]

Personally, I've always felt muscle memory would be better described as "CNS" memory.
After 10 years off, I'm sure some things will come by instinct, but I would still ease into it.

[BIGMAC250]

I think the best thing to do is start off dedicated and strong in your mind. Crawl before you walk, so to speak. Increase the intensity as you see fit. Then find your new self in there somewhere. Muscle memory is probably a thing but not like you think

100% agree. My only option is crawling at this point. I've done some physical damage over the years and can't approach things like I used to.

[BIGMAC250]

I’m not sure about muscle memory after not lifting for 10 years... but after a year or two, yes. I stopped going to the gym for 2 years. When I went back, I was doing 75% of the weight I was doing before, and within a few months, 90%. That’s natty, before I touched anything.

That's where my curiosity lies. There's no way I can bounce back and touch the weight I used to and thats been the biggest discouragement in the past. Strength used to be primary and growth was just the by product and injuries are forcing me to change my way of thinking and let my strength be the byproduct of growth. If that makes sense.

[BIGMAC250]

Personally, I've always felt muscle memory would be better described as "CNS" memory.
After 10 years off, I'm sure some things will come by instinct, but I would still ease into it.

Does that have anything to do with myonuclie ?

[almostgone]

Does that have anything to do with myonuclie ?

Not really. It's more of your muscles relearning how to respond to stimuli and and your mind utilizing those pathways. Again, just a personal observation on my part.

Now after initiating productive training, then the answer to your question would be yes. Again, that's also just my opinion.

[BIGMAC250]

Life is funny. I haven't cared one bit about setting foot in a gym over the years and all of a sudden I've developed an intense need to become better than I was before.

Muscle memory has always been something that would be mentioned, but I never really put much thought into it when I was younger.

[almostgone]

Life is funny. I haven't cared one bit about setting foot in a gym over the years and all of a sudden I've developed an intense need to become better than I was before.

Muscle memory has always been something that would be mentioned, but I never really put much thought into it when I was younger.

Shoot don't fight the urge! Just ease into and don't overdo it. You don't want to do anything to discourage that urge. You'll be surprised at the changes you'll make.

[BIGMAC250]

Shoot don't fight the urge! Just ease into and don't overdo it. You don't want to do anything to discourage that urge. You'll be surprised at the changes you'll make.

Oh I'm definitely easing into it. So much so, that I've been mapping it out on paper before I get after it. Im having to take a whole new approach to lifting since my shoulder ain't in good shape and I'm waiting to get a full hip replacement. Getting stronger used to be my main focus and how I looked was the byproduct. I've changed my mindset to growth and letting the strength come with the size. That's where my curiosity about muscle memory and what it could affect more came from. Used to be dead set on getting back to knowing there was a visible bend in the bar lol. Not a priority anymore. Lol

[kelkel]

Like AG said, ease into it. Training should be geared to simply acclimating your tendons, ligaments, joints etc initially. Give them time to adapt then slowly ramp up the weight. Listen to your body not your ego.

[Testie]

Like AG said, ease into it. Training should be geared to simply acclimating your tendons, ligaments, joints etc initially. Give them time to adapt then slowly ramp up the weight. Listen to your body not your ego.

.

This would be my advice as well, I jumped back in a few years back and my muscles came back a lot quicker than my tendon strength, to answer your question muscle memory is a real thing in my opinion especially if you have particular strength plateaus like you once benched xyz mentally as well you can visualize what you have done or looked like before. Good luck

[BIGMAC250]

Thanks for the input gents, but now I've got some actual training questions.

Im trying to build a routine around injuries that have a major impact on things. Before I completely fell off, back day was the one I looked forward to the most. Something about dead lifts and heavy rows put me in this primal animalistic hyperfocused mode that I still think about to this day. Could have been the test and tren, but no other days matched that intensity.

Unfortunately, my hip is ruined and needs total replacement. It's painful and very difficult trying to bend over to tie my left boot for work. So range of motion, core strength and stability are severely limited and very questionable.

I've gotta completely remove or significantly reduce any hip flexion as much as I can to make something happen. I know I can't completely avoid it, but I need ways to work around it so I can still progress.

How effective is the use of an incline bench so I'm not limited by my hip for barebell rows? And would it be possible for dumbell rows?

Is it possible to develop my legs without squats or leg press?

[BIGMAC250]

It might seem funny,, but I've been stalking YouTube trying to get re-educated and learn more efficient joint friendly ways to train. If there's anyone worth checking out, please let me know.

At the moment my YouTube re-education has been coming from: Jeff nippard, John meadows, alphadestiny, Seth feroce, athlean, and a little bit from Renaissance periodization.

[almostgone]

It might seem funny,, but I've been stalking YouTube trying to get re-educated and learn more efficient joint friendly ways to train. If there's anyone worth checking out, please let me know.

At the moment my YouTube re-education has been coming from: Jeff nippard, John meadows, alphadestiny, Seth feroce, athlean, and a little bit from Renaissance periodization.

Can't go wrong with Mountain Dog/ John Meadows.

Kel got me in the habit of throwing in chest supported b'bell rows using an incline bench and Smith machine. Works great.

[BIGMAC250]

Can't go wrong with Mountain Dog/ John Meadows.

Kel got me in the habit of throwing in chest supported b'bell rows using an incline bench and Smith machine. Works great.

Good shit! A little "real world" validation is what I'm looking for. What about dumbell shrugs? Any input on how they would work with chest support?

[BIGMAC250]

.

This would be my advice as well, I jumped back in a few years back and my muscles came back a lot quicker than my tendon strength, to answer your question muscle memory is a real thing in my opinion especially if you have particular strength plateaus like you once benched xyz mentally as well you can visualize what you have done or looked like before. Good luck

Appreciate the input man. Visualizing what I used to be capable of was the reason for getting so discouraged and not sticking with it the few times I actually forced myself to go to the gym over the years. So your personal experience definitely reinforces the 180 in my approach to getting back into things.

[almostgone]

Good shit! A little "real world" validation is what I'm looking for. What about dumbell shrugs? Any input on how they would work with chest support?

Why not seated with the back of an adjustable bench positioned so you're sitting upright? Have you tried that or does it feel uncomfortable/unnatural?

[almostgone]

Oh I'm definitely easing into it. So much so, that I've been mapping it out on paper before I get after it. Im having to take a whole new approach to lifting since my shoulder ain't in good shape and I'm waiting to get a full hip replacement. Getting stronger used to be my main focus and how I looked was the byproduct. I've changed my mindset to growth and letting the strength come with the size. That's where my curiosity about muscle memory and what it could affect more came from. Used to be dead set on getting back to knowing there was a visible bend in the bar lol. Not a priority anymore. Lol

You were speaking of rows earlier and your hip replacement. Can you do Meadows rows or does that cause an issue?

[BIGMAC250]

Why not seated with the back of an adjustable bench positioned so you're sitting upright? Have you tried that or does it feel uncomfortable/unnatural?

I've never tried it in the past for shrugs and Its one of the things I'm going to try when I get at it. I'm just not sure If it's something I'll be able to do efficiently and consistently under a load. I'm sure that sounds pussified and I'm over complicating things, but I'm trying to make sure I've got to have every angle covered and backup plans in place. I'm gonna sound old AF, but the hip is definitely taken for granted and you'll never think twice about it until it's trashed lol.

[BIGMAC250]

You were speaking of rows earlier and your hip replacement. Can you do Meadows rows or does that cause an issue?

I've got this one saved already lol

[BIGMAC250]

Sitting, standing, laying down....all causes pain. Pain is a normal part of my days. I'm trying to figure out where it's worth the temporary increase lol. For example, deadlines, squats and leg presses would be way to painful and near impossible for pain and ROM. However, i am gonna try to do above knee rack pulls and Farmer carries for traps, back and whatever else they hit. The rom is reduced and I can limp through the pain lol. Seems counter productive, but it might draw a better picture of what I'm shooting for.

[BIGMAC250]

Right now, my motivating re entry goal is to start working what really gets noticed just walking around in clothes. Traps, back, and shoulders. Get my damn width back and hide them handles a little bit. I've never had good tris, so I'm gonna focus on Jumpstarting them to. Slowly add and build on that program lol

[JuliusPleaser]

From what I understand, the muscles shrink but nuclei in the center of the cells "remembers," so when you start training again, the "muscle memory" is just them growing back to the original size and at a faster rate than building new tissue.