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Weightlifting Maintenance

Answered on August 19, 2014
Created November 14, 2012 at 12:17 AM

I've been weightlifting for strength gains regularly for a year and a half now, except for two minor breaks from injuries. I have gained a lot of muscle, and right now would like to maintain my gains, still lose a bit of weight, but not build more muscle for a bit, say, 3-4 months. My legs, especially for a woman, are quite big.

What I'm reading conflicts though. Lower weights, higher reps vs. higher weights, lower reps. Both are recommended.

Do you have a maintenance program? Do you have a site referral that you recommend?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 16, 2012
at 06:30 PM

I'd start at two and try to fit in a third.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 14, 2012
at 04:15 AM

Thanks. :) How many days a week?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 03:43 AM

Ignore the "reps 8 set" sentence... Not sure what I meant there,

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 01:17 AM

"Reps 8 set sorry again.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 01:17 AM

No, sorry!! I figured by your question that this would have been understood. Reps 8 set. 385 means you lift a weight three times, then rest, and repeat four more times. Bi-weekly phase means one week to 3X5 the next week do 5x5 then you get load (high weights 3x5) and volume (5x5)

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 14, 2012
at 12:41 AM

Um, I so totally do not understand what "3x5 5x5 bi-weekly phase" means. Does that mean I have to go back to bodybuilder school?

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4 Answers

1
E6c14efded576a0bea38a2fe2beced6a

on December 26, 2012
at 05:46 PM

If you want to maintain what you built, you will need to maintain your program.

You currently have the muscle size and strength that you want. You built that by lifting a certain weight for a given number of reps and sets. If you want to keep the body, you will just keep the program.

Watch your diet so you don't gain size and don't push the volume or intensity beyond your current level, but you must at least stay at your current level.

Don't over think this by trying to figure out a different way of doing what you have already done. Keep moving the weights and let you diet do the rest.

0
B84597b7853f695c90593a6dc659078a

on December 26, 2012
at 08:08 PM

Leangains + RPT is a good "strength" maintenance program, whilst either losing or maintaining body fat depending on your goals and macro intake.

Take a look at this article on RPT (reverse pyramid training).

0
Afe270cb36a9a9bfa4aaa3cefbbb3813

on December 26, 2012
at 05:49 PM

I always do high reps/med weights because iv always got good results from it. I find that when I do heavy with low reps I run into overtraining problems more frequently and don't really notice that big of a benefit as opposed to high reps medium weight. If you do high reps don't do low weights, but rather medium weight. And throw HIIT sprints in 2 days a week. I've been working out like this for a while now while hovering at 4% bf and getting all kinds of gains....Aaaaaallll kiiiinds.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 12:35 AM

What I have seen suggests that higher rep range is good for mass. lower rep range is good for strength. I'd try a 3x5 5x5 bi-weekly phase and see how it works.

Ultimately, if you are not lifting more weight you are not going to get bigger.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 01:17 AM

"Reps 8 set sorry again.

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 14, 2012
at 04:15 AM

Thanks. :) How many days a week?

Cc3ce03985eac5ebcbb95fc2329f13b0

(7370)

on November 14, 2012
at 12:41 AM

Um, I so totally do not understand what "3x5 5x5 bi-weekly phase" means. Does that mean I have to go back to bodybuilder school?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 03:43 AM

Ignore the "reps 8 set" sentence... Not sure what I meant there,

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 14, 2012
at 01:17 AM

No, sorry!! I figured by your question that this would have been understood. Reps 8 set. 385 means you lift a weight three times, then rest, and repeat four more times. Bi-weekly phase means one week to 3X5 the next week do 5x5 then you get load (high weights 3x5) and volume (5x5)

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on November 16, 2012
at 06:30 PM

I'd start at two and try to fit in a third.

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