Title: How Much Training is Necessary to Maintain Strength and Muscle? - Bret Contreras
Headings: How Much Training is Necessary to Maintain Strength and Muscle?
How Much Training is Necessary to Maintain Strength and Muscle?
How Low Can You Go
Exercise dosing to retain resistance training adaptations in young and older adults
Phase I
Phase II
Conclusion and Practical Applications

Content: 3 sets of 8-12 reps of leg extensions with 90 sec rest in between sets
3 sets of 8-12 reps of leg presses with 90 sec rest in between sets
3 sets of 8-12 reps of squats with 90 sec rest in between sets
This equated to 27 sets per week. Sets were taken to or close to failure. Loads were increased consistently throughout the 4 months (progressive overload was utilized). During these 4 months,
Younger adults increased type II vastus lateralis cross-sectional area by 37%, type I vastus lateralis cross-sectional area by 22%, increased thigh lean mass by 5.6%, and increased knee extension 1RM strength by 38%
Older adults increased type II vastus lateralis cross-sectional area by 28%, type I vastus lateralis cross-sectional area by 14%, increased thigh lean mass by 4.2%, and increased knee extension 1RM strength by 36%. Phase II
Now, onto the cool part. After the 16 weeks of intense training, the researchers then split the subjects into 3 groups: A detraining group that did no training at all (0 total sets per week) for 32 weeks
A 1/3 training group that did the same workout but only 1 day per week instead of 3 days per week (9 total sets per week) for 32 weeks
A 1/9 training group that did just one set of leg extensions, leg presses, and squats 1 day per week (3 total sets per week) for 32 weeks
Here were the results: Younger detrained adults lost 5.8% thigh lean mass and lost 4.0% knee extension 1RM strength
Older detrained adults lost 7.4% thigh lean mass and lost 10.1% knee extension 1RM strength
Younger 1/3 trained adults lost .2% thigh lean mass and gained 9.0% knee extension 1RM strength
Older 1/3 trained adults lost 2.7% thigh lean mass and gained 5.9% knee extension 1RM strength
Younger 1/9 trained adults lost 1.5% thigh lean mass and gained 7.5% knee extension 1RM strength
Older 1/9 trained adults lost 2.6% thigh lean mass and gained 5.8% knee extension 1RM strength
In addition, as you can see in the graph below, the younger 1/3 group gained vastus