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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Content: 3 sets of 4-6 reps (80-85% of 1RM)
Romanian Deadlift: 3 sets of 4-6 reps (80-85% of 1RM)
This is a brutally simple and effective workout. With it, you should expect to make gains, not simply remain the same. It trains every major and minor muscle group in your body, and the emphasis on the 4-6 rep range focuses on inducing myofibrillar growth, which is ultimately what creates the big, strong, dense muscle that we all want. As with any program, the most important factor in terms of making gains is progressive overload. That is, you have to keep adding weight to the bar as time goes on. To do this, simply add weight once you hit 6 reps in a set. Go up 10 lbs, whether by adding 5 lbs to each side of the barbell, or moving up 5 lbs on dumbbells. Training Once Per Week
If you can only train once per week, don’t despair–you can not only maintain muscle, strength, and conditioning, but you too can make gains. The following workout hits every major muscle group in the body, and takes about 1:15 to complete.