I'm strong enough now

polishpaddy

I got to where i want to be so, how do i go about holding onto the strenght and size I have. Would one full body workout a week be enough?

Esse85

Thats impossible to answer without giving us any information as if your a pro bodybuilder then once a week will not be enough, alternatively if your a little weakling with no muscle then once a week should be sufficient.

polishpaddy

What information would you need?

itsallaboutheL

Height weight current lifts

polishpaddy

How is that relevant? I'm not being a prick, I would just like to know.

itsallaboutheL

Well if your benchin 130kg deadlifting 200 and squatin 160, with 8% bodyfat and want to hold on to that with once a week training then its unlikely u will, if your 75 kg with resonable musclemass and just want to stay there it would be easier!!

polishpaddy

I'm not worried about bodyfat percentages. Just my muscle size and strenght.

itsallaboutheL

your not going to give stats are you!

Hanley

In fairness if the guy's happy where he is, leave him be.

polishpaddy

Are you not able to answer my question without stats?

itsallaboutheL

Ah Hanley thats not what i was gettin at.

Right OP with the little you've given and to answer your question, what i personally would do is two full body workouts a week, shortish 45 mins and under, utalising Giant sets, maybe push v pull combos, stuff that hits the antagonistic muscles at the same time, like chest setted with upper back, quads v hams, tris v bis etc, maybe some barbell complexs, theres some nice ones that would let you get your heart rate up at the same time, maintenance rep ranges 8-12-15 stuff like that

polishpaddy

So compound lifts with 12-15 reps twice a week?

itsallaboutheL

polishpaddy wrote: »

So compound lifts with 12-15 reps twice a week?

Thats exactly what i almost said!!

Yes you can incorperate them and by all means do!! but to get full benefit for least amount of time put in, then your going to maybe want do variations of them setted with each other, if you go in and deadlift and squat one day and then bench the next, you may keep some gains but you wont keep all, and it just wont be fun coz you'll be going nowhere slowly, try as outlined above and at least you'll have variety and should be able to maintain a happy level of consistancy

polishpaddy

Very good I appreciate your help.Thanks itsallaboutheL.

itsallaboutheL

my Pleasure

undoubtedy transform will come in tomorrow and tell u what would actually work!!:) but its my 2c for whats worth....1c i spose!

mloc

The reason knowing your current level is important is that any change in training will mean a change in results. It's impossible to say what a maintanance level would be without knowing current levels are.

For example if you are at level X at the moment, and someone blindly suggests level Y, they have no way of knowing if Y is more or less intense than X and therefore if it will result in more gains, maintainance or a loss of strength.

rubadub

polishpaddy wrote: »

I'm not worried about bodyfat percentages. Just my muscle size and strenght.

polishpaddy wrote: »

Are you not able to answer my question without stats?

I think people would need them for a better guess. I would figure somebody with a higher BF% might maintain easier. If you are the same lean muscle mass and strength as your twin but have a higher BF% then you weigh more so are in effect doing training with a weights vest all day long! also you might be eating more so have more surplus calories and not lose muscle as easier as a thin guy.

I asked a similar question in this old thread
http://www.boards.ie/vbulletin/showthread.php?t=2054998568
which turning into a load of interesting arguments!

I think I could keep current size & strength with one workout per week, but I am not that big & strong so it is easier. Also I would be doing heavy negative work so could need more time to recover anyway.

MagicMarker

OP, your post is as vague as ''I'm at my perfect weight, how many calories do I need to maintain it?'' but not actually saying what weight/height you are.

Is there a reason why you won't give specific details?

itsallaboutheL

MagicMarker wrote: »

OP, your post is as vague as ''I'm at my perfect weight, how many calories do I need to maintain it?'' but not actually saying what weight/height you are.

Is there a reason why you won't give specific details?

Leave him off!! the advive given will work unless he's soome class of behemoth:)

Sangre

Get onto Boru. He'll have you working out for mere seconds a week.

Dan@IPG

these people can't seem to answer your question.

whatever you did to build your current strength levels is a good starting point. stick with got you where you are today, but back the volume off. to be safe, start with about half. if that works, cut back to about 40%, then to 30%, etc. the goal should be to train as little as possible.

for most natural trainees, 2 sessions per week of compound movements performed @ sufficient intensity will get it done. 2-4 sets done @ above 80% with a pull, press, lower.