Changing the phase of training can help maintain muscle gains with reduced volume.
Increasing workout intensity can compensate for reduced volume and produce similar results.
Focusing on compound movements and eliminating less worthy exercises optimizes training without sacrificing muscle gains.
Deep dives
Changing Training Phases for Progression and Maintenance
To keep your gains while working out less, it is beneficial to change the phase of your training. By introducing a new stimulus to the body, such as different rep ranges, rest periods, or specific goals like mobility or strength, you can continue to progress or maintain your muscle mass. This change in phase offsets the reduced volume and keeps the muscles engaged with novel exercises and intensities.
Increasing Intensity for Efficient Workouts
Increasing the intensity of your workouts can help you maintain your gains with reduced volume. By pushing yourself harder in fewer sets, you can simulate similar results to higher-volume workouts. For example, going to failure in sets rather than stopping short of failure can provide the same benefits with less volume. However, it is important not to overdo the intensity, as it can lead to overtraining.
Eliminate Less Worthy Exercises to Focus on Compound Movements
By focusing on compound movements like deadlifts, squats, presses, rows, and pull-ups, and reducing or eliminating less worthy exercises, you can prioritize the most effective movements to maintain and progress your gains. These compound movements have more impact on overall strength and muscle development compared to isolation exercises. By cutting out less valuable exercises and adding sets to compound lifts, you can optimize your training while reducing volume.
Keeping Protein Intake High for Preserving Muscle Mass
Maintaining a high protein intake is crucial when reducing training volume to preserve muscle mass. Protein is the building block for muscle tissue, and a sufficient intake helps to preserve and repair muscles. Even if you are working out less, keeping protein intake consistent will aid in maintaining gains and provide the necessary nutrients to support muscle growth and repair.
Using Blood Flow Restriction Training to Supplement Off Days
On off days or days with reduced training, utilizing blood flow restriction (BFR) training can help maintain muscle mass. BFR training involves using lighter weights or bodyweight exercises while restricting blood flow to the muscles, creating an intense stimulus for muscle growth and strength. This technique provides a time-efficient and effective way to stimulate muscles without heavy loads. It can be especially useful for individuals recovering from injuries or unable to perform regular resistance training.
In this episode Sal, Adam & Justin cover five different ways to minimize time in the gym without sacrificing muscle.
The amount of volume needed to maintain muscle. (1:57)
Does consistency and experience lifting play a factor? (3:37)
The difference between the optimal and the most you can tolerate training. (8:20)
5 Tips to Workout Less and Keep Your Gains. (14:14)
#1 - Change the phase of training that you are in. (14:35)
#2 - Increase the intensity of your workouts. (17:43)
#3 - Eliminate ‘less’ worthy exercises. (20:58)
#4 - Keep your protein intake high. (24:47)
#5 - Use BFR training on off days. (28:22)
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