RP Strength Podcast How Little Can You Train To Maintain Muscle?
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Dec 11, 2023 They discuss the concept of active rest and its role in maintaining muscle. They explore the concepts of Minimum Effective Volume and Maximum Recoverable Volume in training. They emphasize the importance of tracking strength progress and deloading repetition strength. They talk about the observation and indicators of muscle loss, limitations of body fat tests, and the negative effects of stress on muscle loss. They also discuss the challenges and inaccuracies of using dex measurements, including jokes about not achieving a certain body fat percentage.
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Less Training Maintains Muscle
- Training less than your usual volume does not necessarily cause muscle loss.
- Maintaining muscle can require significantly less volume than making gains, contrary to common belief.
Slash Training Volume Safely
- You can reduce your usual training volume by half or even to a third to maintain muscle.
- Training each muscle group once or twice a week with low volume is enough to prevent muscle loss outside fat loss phases.
Beginners Gain On Low Volume
- Beginners can continue gaining muscle even with very low training volumes.
- Muscle gain sensitivity is higher in beginners compared to advanced trainees.