Ah, the holidays. We eat richer foods, move a little less, and often come back in January feeling like we've lost all our strength. The truth is, it's not your muscles that disappear: it's mainly your neuromuscular coordination that takes a little break . And that comes back very quickly when you start off on the right foot.
To accelerate this return, I'm sharing two things with you today:
What to do in your training to rebuild strength quickly
The number one supplement that helps you get back to your best after the holidays.
1. The training strategy to regain strength quickly
In January, many people try to make up for December by pushing too hard, too fast. This is a classic mistake.
If your goal is to quickly regain your strength, the right approach is:
Go back to the basic movements
No need for complicated programming. Your body wants to regain stable reference points .
The best exercises for this are the basics:
squat and variations
deadlift and hinge
developed
prints and row
These are the movements that most effectively rebuild overall strength because they reactivate the nervous system and the strongest muscle groups.
Avoid muscle failure in the first two weeks
Your coordination returns faster than your tissue capacity.
So the goal is to regain the technique before regaining the loads.
Start with higher repetitions to strengthen the tendons and structures around the joints. Once you've established this solid foundation, you can gradually increase the weights and reduce the number of repetitions to build strength more effectively.
Stay at about 2 repetitions of your maximum.
It protects the joints and allows you to increase your loads almost session by session.
Why does it work so fast?
The body has not “unlearned” how to be strong.
He just needs to regain his motor skills.
Once that's done, the strength returns at a surprising speed.
2. The most effective supplement for recovery: creatine
After the holidays, if you want to regain your strength faster, creatine is honestly the most logical supplement.
I repeat it often, but it's not talked about enough.
What creatine actually does
It saturates the muscle cell, which slightly increases its volume.
The larger the cross-sectional area of a muscle, the more force it can generate . It's a matter of mechanics.
It also improves the recycling of ATP, our fuel for short bursts of effort.
Result:
more strength
more repetitions with the same load
better recovery between sets
accelerated progress from the very first weeks
That's exactly what we want in January.
Dosage
3 g to 5 g per day
No loading phase
The important thing is consistency.
Once the reserves are saturated, the effect on strength is clear and measurable.
Conclusion
After the holidays, your body doesn't need punishment. It needs structure, gradual progression, and a little energy boost.
By combining:
a return to basic movements
moderate intensity for the first few weeks
and a daily intake of creatine
…you will regain your responsibilities, your confidence and your performance much faster than you think.
Félix Daigle, Shop Santé Ambassador
