For how long can you train once a week to keep your gains?

[Benpisahov93]

Hi everyone,just an interesting question I got in mind.
i'm a student, and now we have the exam period so in the last 4-5 weeks (and the next 2-3 weeks) i can not train as much, but I still manage to get to the gym here and there..

I have been in the gym like 5 times in the last 5 weeks (instead of 4-5 times a week..) and I thought that the best option that I got is to do a FBW workout with the main compound movements..

I usually do 4-5 heavy sets of squats, 2-3 deadlift, 5 sets of heavy bench press, a little lower intensity on shoulder press, weighted pull up, rows, and sometimes some accessories (yeah,a long and exhausting workout..)

in the first 2-3 weeks I haven't lost any strength but my muscle felt more "soft" and I had less pump..
in the last 2 weeks I feel much weaker (usually the first set is alright but im running out of gas in the next sets), I lost like 4-5 pounds (which is usual, probably glycogen and water)

soo.. my question is, is there any study that indicates the minimum effective volume to KEEP the gains? (not to get better)

like.. I feel that if I keep training only once a week for the next 2-3 weeks i will get significantly weaker and smaller..

would be glad to hear your thoughts

[CommitmentRulz]

Hi everyone,just an interesting question I got in mind.
i'm a student, and now we have the exam period so in the last 4-5 weeks (and the next 2-3 weeks) i can not train as much, but I still manage to get to the gym here and there..

I have been in the gym like 5 times in the last 5 weeks (instead of 4-5 times a week..) and I thought that the best option that I got is to do a FBW workout with the main compound movements..

I usually do 4-5 heavy sets of squats, 2-3 deadlift, 5 sets of heavy bench press, a little lower intensity on shoulder press, weighted pull up, rows, and sometimes some accessories (yeah,a long and exhausting workout..)

in the first 2-3 weeks I haven't lost any strength but my muscle felt more "soft" and I had less pump..
in the last 2 weeks I feel much weaker (usually the first set is alright but im running out of gas in the next sets), I lost like 4-5 pounds (which is usual, probably glycogen and water)

soo.. my question is, is there any study that indicates the minimum effective volume to KEEP the gains? (not to get better)

like.. I feel that if I keep training only once a week for the next 2-3 weeks i will get significantly weaker and smaller..

would be glad to hear your thoughts

I think you're doing the best you can do and should be successful in maintaining your muscle - just make sure that you're getting adequate protein.

[Benpisahov93]

I think you're doing the best you can do and should be successful in maintaining your muscle - just make sure that you're getting adequate protein.

I hope so man,
I think that it can even have a positive effect, maybe I will be much more sensetive to high volume after that "mini break" and get back quickly, but its still interesting to know whats the minimum time/week for the natural lifter to keep most of the gains longterm

[grubman]

A study wouldn’t do you much good, as it’s going to be an individual thing. Hypothetically, if you stimulate the muscles properly you could make progress working out once a week...hypothetically. Look at Arther Jones and Mike Mentzer’s stuff for opinions in this area.

[EjnarKolinkar]

in the first 2-3 weeks I haven't lost any strength but my muscle felt more "soft" and I had less pump..
in the last 2 weeks I feel much weaker (usually the first set is alright but im running out of gas in the next sets), I lost like 4-5 pounds (which is usual, probably glycogen and water)

i'd try to sneak in a second session. If you can't you can't. We do what we can at times like these, we all have them.

[rami999]

twice a week is better, because your muscle need 48 hours for recovery, so why would you leave it without training this much

[JuWo420]

Hi everyone,just an interesting question I got in mind.
i'm a student, and now we have the exam period so in the last 4-5 weeks (and the next 2-3 weeks) i can not train as much, but I still manage to get to the gym here and there..

I have been in the gym like 5 times in the last 5 weeks (instead of 4-5 times a week..) and I thought that the best option that I got is to do a FBW workout with the main compound movements..

I usually do 4-5 heavy sets of squats, 2-3 deadlift, 5 sets of heavy bench press, a little lower intensity on shoulder press, weighted pull up, rows, and sometimes some accessories (yeah,a long and exhausting workout..)

in the first 2-3 weeks I haven't lost any strength but my muscle felt more "soft" and I had less pump..
in the last 2 weeks I feel much weaker (usually the first set is alright but im running out of gas in the next sets), I lost like 4-5 pounds (which is usual, probably glycogen and water)

soo.. my question is, is there any study that indicates the minimum effective volume to KEEP the gains? (not to get better)

like.. I feel that if I keep training only once a week for the next 2-3 weeks i will get significantly weaker and smaller..

would be glad to hear your thoughts

i always make sure i have hit every muscle atleast 2 times a week with 48h rest in between to regain strength and give it time to grow. but i think if you just train every muscle atleast once in a week in splits or full body workouts then you're doing alright .

[jcreed77]

i always make sure i have hit every muscle atleast 2 times a week with 48h rest in between to regain strength and give it time to grow. but i think if you just train every muscle atleast once in a week in splits or full body workouts then you're doing alright .

To hit each muscle group twice a week, you must be doing an upper/lower or full body workouts? I've always wondered how one could work each muscle twice a week while on a 5-day split where each day focuses on one muscle group.