How To Re-Build Muscle After A Training Break


Get your strength and size back as fast as possible after a break!
My FREE Bridge Program:

Check out my latest blog post for more scientific detail:


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Dr Mike Israetel Video: />
MASS Article:

Muscle Memory:

Strength Loss:

Proximity to Failure and Muscle Growth:

Proximity to Failure and Strength:

Training Volume:


Shoutout to Veritasium here on YouTube for some of the artistic inspiration behind this video! />
Epidemic Sound
‣ Ryan Little – For Hyrule!

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500 and Sony A7R3

Rashaun’s YouTube:


About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

no one will read this far. here’s a pointless secret message to prove it:
we have to go back to the island!


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  1. Hey guys! I know some gyms are starting to re-open and even though not everyone will be able to (or want to) get back in there right away, I still wanted to get this video out early so everyone has a comeback plan ready when the time comes. I also decided to make a free 4 week Bridge Program you can download here: It includes all exercises, sets, reps, technique cues and video links for exercises to help you get back to normal training again safely and efficiently. There are actually two programs: one for if you can train 4x per week and one for if you can train 6x per week. Edit: The site is periodically crashing due to traffic. Just in case you can't access my site, just put your email in here and I'll make sure you get the program:

  2. Wait,so i took a break from lifting for 66 days,and im usually busy with hs football so assuming that i workout for 2-3 times a week,my strength will be back in like 40 days from when i started my break?

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