Should you work out on vacation?

Vacations are a time to relax and think about other things. It's a time to relax, both physically and mentally, which can indirectly help progress in bodybuilding by allowing the body to fully recover. Nonetheless, many of us still want to continue training during the vacations to maintain what we've learned and keep our physique looking its best. But what kind of training can you do to enjoy your vacation without sacrificing your hard-won gains at the gym?

First of all, do you really need to exercise on vacation? And how can you maintain your muscle mass? Let's take a closer look.

Should you exercise on vacation?

The decision to work out on vacation is first and foremost a personal one. For some people, vacations are an opportunity to completely detach themselves from their usual routine. No question of doing any weight training at all! This is a perfectly valid decision, especially for those who train hard all year round and need this period of rest to recuperate and take a breather. Others prefer to continue with their bodybuilding program - or a lighter version - so as not to risk losing volume or time to regain their level when they return. This is also a respectable choice, especially if you compete or if bodybuilding is really important in your life.

In fact, if you want to keep up with the sport, you don't have to do traditional bodybuilding on vacation. You can replace the gym with activities such as swimming, hiking or cycling. This will keep you fit and help you combat the lethargy that can accompany long periods of relaxation. In fact, keeping active can help you stay fit and energized throughout your vacation. And make the most of it. Admittedly, you may lose a little strength and volume, especially if your vacation lasts longer than 2 weeks, but you'll quickly regain it as you get back into it.

For those of you who still want to work out, you have two choices. Either you have access to a gym in the place where you're staying: the local gym, the gym at your holiday club or hotel, or you opt for bodyweight training. For this, you can use your own bodyweight to create difficulty, equip yourself with bodybuilding elastics or find equipment on site. Outdoor equipment is always available, such as outdoor fitness stations, street workout facilities or fitness trails. Many tourist towns offer an outdoor sports area or fitness trail. And there's plenty to do on these facilities.

In short, whatever your choice, it's essential to listen to your body and follow your state of mind. There's no point putting pressure on yourself if you don't feel like training. This can interfere with the enjoyment of your vacation. Simply find a balance if you want to stay active during your trip.

What weight training should you do on vacation?

Simple! Opt for shorter but more intense workouts, focusing on the basics. Maintaining your muscles doesn't have to be as frequent as when you're building muscle mass. In fact, science tells us that 2 sessions a week are enough to maintain your gains. But if you're hooked, you can go up to 3 sessions.

What's more, spending too much time at the gym is often counter-productive. So there's no need to spend two hours at the gym - even if you pay an expensive daily fee - or on a Street Workout spot! In fact, one hour's training will do just fine.

For the type of workout, full-body is a good choice and allows you to train the whole body in one session. Now's your chance if you're into split, PPL or half-body. The following is a bodyweight program (3 sessions per week) for those less equipped, and another program for those with a little more equipment.

1 - Bodyweight program without equipment

- Floor push-ups: 4 x 6

- Barbell or Australian pull-ups: 4 x 6

- Single-leg squat: 6 x 6

- Floor crunch: 4 x 10

- Front and side abdominal crunches: 3 x 1 minute

To progress with this bodyweight training program, simply add repetitions from one session to the next. For example, on push-ups, if you pass 4 x 6 (4 sets of 6 reps), try 4 x 7 on the next session. Continue like this until you reach 4 x 20. If you get stuck, retry the format until you validate it. Take a 30-second rest between sets - to make the exercises more challenging - and 2 minutes between exercises.

Your session won't last long, but it will be very intense. Remember to keep well hydrated during the session, especially if it's hot outside.

2 - 1 dumbbell program

This program requires at least 1 adjustable dumbbell, ideally up to 20 kilos. If you can't transport weights to your holiday destination, you can opt for elastics - which take up less space - or be ingenious and use an 8L fountain filled with water or sand. Alternate sessions A and B every other day.

Session A

Pectorals: Dips, 4 x 10 (parallel bars in fitness park or between 2 chairs/stools)

Back: Dumbbell Rowing with 1 Arm, 4 x 10

Shoulders: 1-arm dumbbell press: 4 x 8 (alternate right and left arms)

Triceps: Overhead extensions, 3 x 10

Biceps: 1-arm dumbbell curl, 3 x 8 (alternate right and left arms)

Abs: Weighted crunch, 4 x 20

Thighs: 1-leg bodyweight or weighted dumbbell squat, 4 x 12

Calves: 1-leg weighted standing calf raise, 4 x 12

Session B

Pectorals: Push-ups with feet raised off the ground, 5 x 12

Back: Bodyweight pull-ups, 5 x 10 (external pull-up bar)

Shoulders: Lateral raises, 3 x 8

Quadriceps/buttocks: Weighted lunges with dumbbell, 4 x 12

Thighs/adductors: Goblet squat with dumbbell, 3 x 10

Ischios/lumbar: 1-leg dumbbell deadlift, 4 x 10

Abs: Front plank, 3 x maximum

What about nutrition?

When you're on vacation, your eating habits change and you tend to let go. This is perfectly normal, but you shouldn't do just anything either. Have cheat meals where you indulge yourself, but don't go on one cheat day after another! The aim is to maintain a balanced diet, with plenty of fruit, vegetables and lean proteins (chicken, turkey, etc.). If you're watching your figure, it's a good idea to limit yourself to a maximum of 3 cheat meals a week. But if you're lean or in the process of building up mass, you can go a little easier on the food, with plenty of room for protein.

How do you get back into it after the vacations?

If you've stopped bodybuilding altogether during the vacations, you can resume your usual routine, using light weights and fairly short sessions. Otherwise, beware of muscle soreness! Ideally, you should resume full-body training for one or two weeks, without exerting yourself too much. Others opt for circuit training or return to their standard program. Bear in mind that, when you start training again, it's perfectly normal not to be able to carry the same loads as before, or to feel exhausted more quickly. You may feel weaker, less strong and bulkier. Give yourself time to regain what you've learned... Don't worry, it'll come back very quickly, a matter of muscle memory (1).

Sources :

1 - https://www.nature.com/articles/s41598-018-20287-3