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
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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: 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? What type of workouts will deliver the best results when you’re only training 1-2 times per week? Want to find the perfect supplements for you? Take the Quiz
The Perfect “Muscle Maintenance” Program
When you can only train once or twice per week, what you do is very important. If you’re in decent shape and simply hopped on some machines and got a pump, you certainly won’t make gains, and will almost certainly lose muscle over time. The bottom line is when you reduce workout frequency, you have to increase volume and, most importantly, intensity (the amount of weight you’re lifting).