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04-15-2015, 01:07 PM #1Junior Member
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What's the minimum amount i can workout without losing size??
If i want to focus more on my martial arts what kind of workout frequency should i maintain to prevent muscle loss.
Possible consideration:
I am on TRT
i have been at a steady weight for months
I life 5 times a week but would like to do a full body workout once a week or every other week so i can do martial arts 4-5 times a week
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04-15-2015, 01:09 PM #2
Nutrition will do that...
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04-15-2015, 03:47 PM #3
Your body is only as strong and big as the demands you put on it require . Your genetics will dictate what residual muscle you keep. If you stop training for size, you will lose your size. Everything needs to be hit once a week with some heavy work sets included.
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04-15-2015, 05:35 PM #4
2 full body workouts per week should help you maintain but the main thing you need to focus on is eating enough to maintain. When i was doing martial arts 5-6 days a week i was finding it nearly impossible to eat enough to gain size, i just kept getting more and more lean.
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04-15-2015, 08:12 PM #5Banned
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Hi Dirk.
I'd like to know your detailed stats. How much you bench? How much you squat? Etc.
This one is from my own experience. I find that any exercise lasting less than 5 sets once a week has virtually zero positive effects on strength gains. Certain conditions apply, which are:
* These are "flat sets", meaning you do 5 sets of X reps with Y pounds. You do them in a way where your last set will either fail, or have you severely struggling to complete. Not all sets are taken to muscular failure.
* Rest intervals will last 3 to 5 minutes each.
* Only a once-a-week workout per exercise and bodypart.
My inclined bench press went up zero pounds and zero reps after doing 3 sets of 8 reps. Yet my barbell row went up SIGNIFICANTLY after doing 5 sets of 8 reps. That is just after 1 week of training, to where I was an absolute novice vulnerable to a Rippetoenian workout. lol
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04-15-2015, 09:33 PM #6Originally Posted by JohnnyJim
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04-16-2015, 07:10 AM #7Junior Member
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This is true I couldn't care less about losing strength it's size i'm concerned about. The weight training 5x's a week is having an adverse effect on my martial arts training and I literally have no desire to get bigger. Sure, if someone wants to hand me an extra inch or 2 on my quads, calves and arms i won't be mad but i am done working for it. I figure at 6'3 240 I'm ok in that department.
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04-16-2015, 09:21 AM #8Originally Posted by dirkmcgirk
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04-16-2015, 12:47 PM #9Banned
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This is true if you're almost advanced and beyond. In the beginning, Olympic lifting, Powerlifting, and High rep squats will have virtually the same effects on the person.
I would argue that early specialization is reserved for countries utilizing talent for a specific sport. Like China, for example, training promising children for the Olympics.
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04-16-2015, 05:51 PM #10
Op simply wants to know how much work is required to keep the size he has in which everybody part trained intensely once a week with the appropriate macros to support his activity level should suffice.
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04-19-2015, 05:11 PM #11Banned
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If you're burning too many calories doing martial arts you'll shrink no matter what. I learn that the hard way every basketball season. In those 5 days you lift, it's hard to imagine you'll be hitting all the muscle groups with 2-3 days. Is it possible? yes. It all depends on how intensely you train and how you make use of your time at the gym. Inevitably i would say to lift heavy and eat alot and that should help you keep size on the body-parts you're working on.
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04-19-2015, 08:49 PM #12
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05-23-2015, 01:12 PM #13Junior Member
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I would say 2 full body workouts will keep you going but 3 would be optimal
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08-03-2015, 03:03 PM #14Junior Member
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Can someone recommend a good full body workout?
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