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Data Driven Strength Podcast
Decreasing Training Volume in Trained Individuals: Risks and Rewards | Ep. 48
Jan 16, 2023
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.
01:02:04
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Quick takeaways
- 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.
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.
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Discover
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