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Forum » Can you maintain muscle working out 2x a week?
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Thread: Can you maintain muscle working out 2x a week?

post 1691589883 10-13-2023, 01:56 AM
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  1. Incelsavior
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Can you maintain muscle working out 2x a week?

I'm a pretty advanced lifter (Squat and deadlift just over 500 lbs and incline bench ~300 lbs). Is it possible to maintain my strength and musculature only training 2x a week?
post 1691590123 10-13-2023, 02:11 AM
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bump
post 1691590203 10-13-2023, 02:17 AM
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  1. GODself
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If you decrease your week load, your body adapts.

So, no.
post 1691590263 10-13-2023, 02:23 AM
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You can gain on it


https://www.youtube.com/watch?v=SK8I...l=AlexLeonidas

https://www.youtube.com/watch?v=9TD3...l=AlexLeonidas
another quality thread by wssicks
wow strong arms
post 1691590373 10-13-2023, 02:28 AM
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sapdori pls
post 1691590453 10-13-2023, 02:33 AM
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Originally Posted By Rolling⏩
You can gain on it


https://www.youtube.com/watch?v=SK8I...l=AlexLeonidas

https://www.youtube.com/watch?v=9TD3...l=AlexLeonidas
Nice. Thanks brah.
Originally Posted By iEatSalads⏩
sapdori pls
People are still obsessed with him on misc? What a legend.
post 1691601493 10-13-2023, 08:48 AM
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Yeah, as long as the workload’s sufficient.
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post 1691602743 10-13-2023, 09:13 AM
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Originally Posted By Incelsavior⏩
I'm a pretty advanced lifter (Squat and deadlift just over 500 lbs and incline bench ~300 lbs). Is it possible to maintain my strength and musculature only training 2x a week?
i had to do this recently due to family medical stuff and surprisingly as an advanced lifter.....yes.
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1691603153 10-13-2023, 09:21 AM
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Yes of course.

90% of natty lifters probably overtrain. BRB training same muscle groups 3x/week. BRB wonder why not progressing.

Rest is a thing, boyo


I srsly take 10 days in between heavy sessions and find that’s best for me.

Everyone’s different.
post 1691604213 10-13-2023, 09:44 AM
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#10
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yes easily
Lifts:
Squat: 460x1
Bench: 400x1
Deadlift: 575x1
OHP: 250x2
Weight: 180 lbs.

Don't have heroes; look up to no one. Because as long as someone's leading the way, the best you'll ever be is second.
post 1691604353 10-13-2023, 09:48 AM
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Originally Posted By Ausaric⏩
Yes of course.

90% of natty lifters probably overtrain. BRB training same muscle groups 3x/week. BRB wonder why not progressing.

Rest is a thing, boyo


I srsly take 10 days in between heavy sessions and find that’s best for me.

Everyone’s different.
10days LMAO no wonder u look dyel while having decent lifts
see sig
post 1691604813 10-13-2023, 09:56 AM
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Gym sesh 2x/week. Sometimes 3x if I'm bored, but mostly 2x.

I don't look dyel.

MTB 3x/week though.. I skip leg day as MTB is my leg day.
I'm not blessed with riches, but I am rich with blessings.
Thank you, LORD, my God.
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post 1691605473 10-13-2023, 10:11 AM
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Yes. Wendler actually put out a 2x2x2 program. 2 strength workouts. 2 mobility workouts and 2 conditioning workouts. Basically just lifting weights 2x per week though. A lot of lifters say it works great. Especially older brahs. At a certain point in my life I plan on switching to that style of training.

If I had to train that way I'd probably do two full body workouts. Day 1 more pulling movements, day 2 more pushing movements. You could also do full body mixed bag each day or just an upper day and a lower day as well.



If you follow the nerds. It really doesn't take as much volume to maintain your physique or even make some gains as you'd think. Jeff Nippard actually did some research/content on this. I recommend the watch.


https://www.youtube.com/watch?v=xc4OtzAnVMI


https://www.youtube.com/watch?v=eMjyvIQbn9M
post 1691610873 10-13-2023, 11:35 AM
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just get on TRT and everything else will sort itself out
post 1691611213 10-13-2023, 11:40 AM
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Yes... the issue is the time it takes to do those 2 workouts...

There is also a routine issue. When life gets in the way and you miss a workout or two starting to miss more becomes easier.

I found that no one is fighting for my time at 6 am. So I am in the Gym 6:20-7:30 5-7 days a week instead.
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