You might be surprised how little it takes to maintain strength, once you gain it through consistent training.
Here's a scenario I see quite often.
Let's say you have been training for 2+ years solid and have made incredible gains in strength in almost every lift.
Then all of the sudden life gets busier than normal.
- Maybe your job requires you to work 65+ hours per week during "peak season".
- Perhaps you decide to go back to school, while maintaining your full-time job.
Because you can't maintain your schedule of 3-4 times per week...
...you ditch working out altogether.
We all go through periods where hitting the gym 3-4 times per week is becomes next to impossible.
My programs all are based around training at least 4 times per week.
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My programs are aimed at rapid improvement.
If they were aimed at just maintaining a great physique, they would be structured quite differently.
Several studies have shown the ability to maintain strength...training just 1 time per week!
Here's an abstract to an interesting study:
After 10 weeks of resistance training 3 times per week, 18 Oarsmen were assigned to one of two groups.
Group 1: Performed resistance training once per week for 6 weeks.
Group 2: Performed resistance training twice per week for 6 weeks.
...both groups performed endurance training 4 times per week during these 6 weeks.
Results: Both groups not only maintained strength over these 6 weeks, they increased strength in a few lifts.
There have been several studies examining the minimum amount it takes to maintain strength.
...it takes MUCH less time and effort to maintain strength, than it does to gain that strength in the first place.
So give yourself a break from time to time.
Maybe pick up a new hobby.
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...something important like mastering beer brewing :)
One thing to keep in mind.
If you are going to only hit the gym 1-2 times per week, make sure you really focus on heavy high-tension lifting.
If you want to maintain your strength, train with heavy enough loads that challenge your muscles.
Example...if you have worked up to 225 X 6 reps in the bench press and want to maintain that level of strength...make sure you try and hit that weight and rep range when you workout.
This is actually kind of funny timing for this post.
Typically I recommend training hard for 8 months...
...and just maintaining for 4 months.
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This is the type of email I put out right before summer each year.
If you are having a blast during them summer, then the gym is the last place you want to be.
Aim for 1-2 workouts per week...
...then spend the rest of the time goofing off with your friends and family!
These days there are all sorts of inexpensive gym options.
I trained at Anytime Fitness, near my house a few years ago.
It was just $20 per month.
Anyway...I was just thinking about this today, so figured I'd zip out a post.
