Article Review: Use it or Lose it: the Rule of Two, EliteFTS

http://articles.elitefts.com/articles/training-articles/use-it-or-lose-it-the-rule-of-two/

I'm not sure I can agree with the bulk of this article.  The principle of detraining is indeed a legitimate concern for lifters, but the studies cited here are taken out of context and applied incorrectly.  The author is making false correlations and using data improperly.

First, the chart indicating that Olympic weightlifters lose 20% of their squatting strength in 4 weeks is problematic.  After a 24 week training cycle, most lifters would take 5-10 off prior to a competition in order to achieve > 100% 1RM lifts.  If they lost strength (detrained)  as quickly as the author suggests, this tapering technique would be counterproductive.  I don't have access to the full article, but I'd be interested to see their exact protocols.

Second, the third chart contradicts the first one.  It shows that physically active males actually increase their 1RM after a 2 week layoff and that weight lifters show a ~5% decrease in 1RM after the two week layoff.  Another major problem with this study is that it measures isometric strength, which may not correlate with full range of motion lifting, especially when studying detraining specifically.

Third, the study on VO2max was conducted on individuals that were tested then placed on bed rest.  Is it really necessary to point out that physical performance declines in a bed ridden person?  This, in my opinion, is deliberately misleading the readers.

Last, the article just doesn't pass the common sense test.  Strength is a persistent adaptation.  It requires the body to change the architecture and physiology of numerous systems, and these systems are likely to retain most of the adaptations for a significant length of time.  Most research I've studied shows that strength, once gained, stays for a while.  Again, I have to point out that most lifters take a 5-10 off period prior to competing in order to display maximum strength.  This article seems to convey that taking a week off from training can lead to an immediate decrease in strength.