![]() ![]() ![]() Do you have any other tips for maintaining muscle and strength? Have anything else to share? Let me know in the comments below!.The Perfect "Muscle Maintenance" Program.How Much Exercise it Takes to Maintain Muscle and Strength.Well, as you’ll see in this article, it’s much easier than most people think to maintain muscle and strength, and even continue to make gains. ![]() Family and work often take precedence over personal time.Īre you simply doomed to losing muscle and strength in such situations? Or is there an easy way to avert such problems? The holidays are notorious for messing with schedules (and diets). Staying in shape while traveling can be tricky. ![]() How can you maintain muscle and strength when you’re not able to follow your regular exercise routine?Īlthough some of us would love to be able to hit the gym 5 times per week without any unplanned breaks, year-in, year-out…life will inevitably throw us curve balls. If that question doesn’t matter so much to you–if you’re like me and you just enjoy the fitness lifestyle–then maybe this one will catch your interest: Now, how do things change once you’ve achieved the type of body you desire? Do you have to work just as hard to keep a good physique as you do to build one? While some of us learn to enjoy the process, nobody ever said it was easy. You have to watch what you eat, regulating intake to meet your goals of gaining or losing weight.You often have to also find time for a couple hours of cardio per week.You have to hit the weights 3-5 times per week, every week, for at least 1-2 years.It was concluded that for pubescent male athletes, a 1-day-a-week maintenance program is sufficient to retain strength during the competitive season.We all know how much persistence and consistency it takes to get a great physique. However, no significant differences were revealed between groups for the leg press or pull-up. Following the 12-week in-season maintenance program, significant differences (p < 0.05) were observed between the control group and both training groups for the bench press. The preseason strength training program revealed significant increases (p < 0.05) for all groups in upper (bench press) and lower (leg press) body strength and dynamic upper body muscular endurance (pull-up). Group 1 (n = 7) lifted weights 1 day a week, Group 2 (n = 8) lifted weights 2 days a week, and a control group (n = 6) did not train during this 2nd 12 weeks. The subjects completed 12 weeks of preseason, progressive strength training 3 days a week and were assigned to 1 of 3 experimental groups for an additional 12 weeks of in-season maintenance training. This study examined the effects of training frequency on strength maintenance in 21 trained pubescent male baseball players (mean age 13.25 ± 1.26 yrs). ![]()
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