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General Health & Fitness
Workouts & Routines
What's the minimum weight training to maintain muscle
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<blockquote data-quote="Dave B." data-source="post: 120839" data-attributes="member: 17807"><p>Interesting thing that you're a cyclist. Let me guess, you go into the gym and do squats or leg press and then you can't walk the next day because of severe soreness.</p><p></p><p>Think of a bicep curl. Lifting weights involves concentric contractions (lifting up) and eccentric contractions (lowering the weight). Did you know that soreness <strong>only results from eccentric muscle contractions</strong>.</p><p></p><p>Biking in particular is almost a completely concentric activity. While one leg is pushing down, the other is getting a free ride up, so to speak. Cyclists can have huge legs and yet get destroyed in the squat rack because squats are largely an eccentric activity.</p><p></p><p>Likewise, most stories of athletes coming down with rhabdomyolysis end up doing it on the bike, in something like a spin class. Because there are no eccentric contractions involved, untrained athletes can push way too hard on the bike.</p><p></p><p></p><p>But I digress. Getting back to upper body mass:</p><p></p><p>You have to lift enough that your body can adapt and grow stronger, if "more" of something is your goal (more strength, or more muscle). Adaptation means the cycle of stress/rest/recovery has to be built in. There has to be "enough" of all three of these things for the process to work. Not enough stress, you won't gain anything. Not enough rest and recovery, you won't gain anything either.</p><p></p><p>Some people love 2 hour workouts, some people want to get in and out in 30 minutes. For fast workouts you're forced to do compound exercises like squat, deadlift, cleans and presses etc. If you want to hit biceps and triceps and shoulders and low back and upper back all individually and separately, with special movements for each one, it is going to take 2 hours.</p><p></p><p>You'll get stronger if you lift very heavy with low reps (you fail at 5 or less). Powerlifters train this way.</p><p></p><p>You'll get bigger muscles if you lift with lower weight and do more reps (you fail at 8-10). Bodybuilders do this for size gains.</p><p></p><p>You'll stay the same or get gradually weaker with age if you do a bunch of upper-body machines and leg presses and crunches in the gym once per week.</p></blockquote><p></p>
[QUOTE="Dave B., post: 120839, member: 17807"] Interesting thing that you're a cyclist. Let me guess, you go into the gym and do squats or leg press and then you can't walk the next day because of severe soreness. Think of a bicep curl. Lifting weights involves concentric contractions (lifting up) and eccentric contractions (lowering the weight). Did you know that soreness [B]only results from eccentric muscle contractions[/B]. Biking in particular is almost a completely concentric activity. While one leg is pushing down, the other is getting a free ride up, so to speak. Cyclists can have huge legs and yet get destroyed in the squat rack because squats are largely an eccentric activity. Likewise, most stories of athletes coming down with rhabdomyolysis end up doing it on the bike, in something like a spin class. Because there are no eccentric contractions involved, untrained athletes can push way too hard on the bike. But I digress. Getting back to upper body mass: You have to lift enough that your body can adapt and grow stronger, if "more" of something is your goal (more strength, or more muscle). Adaptation means the cycle of stress/rest/recovery has to be built in. There has to be "enough" of all three of these things for the process to work. Not enough stress, you won't gain anything. Not enough rest and recovery, you won't gain anything either. Some people love 2 hour workouts, some people want to get in and out in 30 minutes. For fast workouts you're forced to do compound exercises like squat, deadlift, cleans and presses etc. If you want to hit biceps and triceps and shoulders and low back and upper back all individually and separately, with special movements for each one, it is going to take 2 hours. You'll get stronger if you lift very heavy with low reps (you fail at 5 or less). Powerlifters train this way. You'll get bigger muscles if you lift with lower weight and do more reps (you fail at 8-10). Bodybuilders do this for size gains. You'll stay the same or get gradually weaker with age if you do a bunch of upper-body machines and leg presses and crunches in the gym once per week. [/QUOTE]
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What's the minimum weight training to maintain muscle
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