Decreasing Training Volume in Trained Individuals: Risks and Rewards | Ep. 48
Jan 16, 2023
auto_awesome
Exploring the benefits and risks of decreasing training volume in trained individuals, focusing on muscle maintenance and growth. Discussing optimal volume reduction for transitioning to a maintenance phase, physiological resensitization, and individualized training volume. Insights on adjusting volume for different muscle groups and strategies to maintain strength while reducing squat frequency.
A 50% decrease in training volume can maintain muscle mass in well-trained individuals.
Individual factors and context should be considered when determining maintenance training volume.
Decreasing volume by 66% or more may lead to significant muscle size losses in tapering studies.
Deep dives
Maintenance Doses for Muscle Retention
In this podcast episode, the concept of maintenance doses for maintaining muscle mass is discussed. The speaker highlights the importance of lowering training volume and explores to what degree muscle retention can still be expected. This is particularly relevant for individuals with time constraints, during injuries, and when going through specialization cycles. A study by Brass et al. is mentioned, which found that a 50% decrease in training volume allowed for the maintenance and slight growth of muscle mass in well-trained individuals. Another study by Bickel et al. is also discussed, emphasizing the need to interpret the results cautiously as it focused on completely untrained individuals.
Magnitude of Maintenance Doses
The podcast delves into the magnitude of maintenance doses required to retain muscle mass. It is acknowledged that the commonly mentioned recommendation of one-ninth of the training volume used to establish the adaptations may not be applicable to all populations. Contextual factors such as absolute volume and individual variation should be considered. The speakers suggest that a 50% decrease in training volume may be a reasonable target for maintaining muscle mass in many cases, but emphasize the importance of individualization based on factors such as lift dependency and resensitization goals.
Resensitization and Decreased Volume
The podcast explores the relationship between resensitization and decreased training volume. While it is acknowledged that resensitization likely requires more substantial decreases in volume, it is also noted that maintenance doses aimed at retaining muscle mass may not elicit the same effects. The potential benefits of decreasing volume more aggressively, such as physiological resensitization, are discussed. The speakers caution that the relationship between maintenance doses and physiological resensitization is not yet fully understood, but highlight the importance of finding a balance between maintaining gains and promoting resensitization.
Tapering Studies and Muscle Size
Tapering studies in well-trained individuals show that decreasing training volume for 2 to 4 weeks can lead to varied changes in muscle size. Some studies have observed small increases, while others show substantial losses in muscle size. The decrease in training volume should be within the range of 66% or greater to see significant losses in muscle size. However, it's important to note that there are limitations to these studies, including small sample sizes and complex training designs. Therefore, the exact volume decrease needed to maintain muscle size may vary depending on individual factors.
Considerations for Strength Maintenance
Maintaining strength during a decrease in training volume is a complex topic. While the relationship between volume and strength is not as strong as volume and hypertrophy, it is likely that strength can be maintained with lower volumes. However, individual factors, such as exercise specificity and load intensity, can influence the extent to which strength is retained. Bench press training, for example, may require a smaller volume decrease compared to lower body exercises. Moreover, individualization and volume allocation for specific lifts or muscle groups may also play a role in maintaining strength. Overall, a decrease in volume of around 50% may be a reasonable starting point to maintain strength, but individualization is crucial.
