Title: How to Maintain Muscle and Strength with Minimal Exercise - Legion Athletics
Headings: How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
Table of Contents
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How Much Exercise it Takes to Maintain Muscle and Strength
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The Perfect “Muscle Maintenance” Program
Training Twice Per Week
Training Once Per Week
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
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+ Scientific References
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Content: So, what we can learn from these studies is this: You can not only maintain muscle and strength training only 1-2 times per week, you can actually make gains. Sure, you won’t be able to make the same kinds of gains as you can training 3-5 times per week, but you can do better than most people think. One study conducted by The University of Queensland showed that subjects that trained a muscle group twice per week made about 70% of the gains of those training three times per week. A study conducted by the University of Florida showed that subjects doing isometric training twice per week made about 80% of the gains of those training three times per week. Researchers from Laurentian University found that one group of subjects training twice per week, performing 27 total sets per week, made equal gains to another group training three times per week for the same number of sets. The key takeaway here is that weekly workout volume is at least as important, if not more important than, workout frequency. So, here’s the point that will come as a great relief to many: Regardless of what’s going on in your life, if you can sneak away from the hustle and bustle for a couple hours per week, you can minimally keep your hard-earned gains. Now, how do you best go about the training?