T Nation

How Do I Maintain Strength?


#1

I was a rock climber who never really lifted. In December I got a bad injury and couldn’t do anything for six weeks. I couldn’t climb even after that six-week period so I figured let’s get strong because I never did anything before climbing and was a weakling (still am by T-nation standards, just less of one…)

I ran Starting Strength for four months and got a lot stronger. I’m also healed up enough to start climbing again. The plan for now is to get back into climbing and lift twice a week to maintain strength. What are your recommendations for maintenance? Should I just run the standard SS sessions and not change the weight? Or do I need to re-consider set/rep schemes? Is twice a week enough for maintenance?

I am clueless on the matter. All thoughts are appreciated.


#2

If climbing is your priority and lifting is just something you do for funsies, then I would assume you don’t really want to gain any more weight, correct?

Regardless of the above, you can afford to keep it pretty simple. I assume that most people here will suggest changing from SS to a 5/3/1 template (there are two-days-per-week variants of 5/3/1) and I would probably echo that advice, but the truth is that you’ll do fine as long as you keep showing up and hitting your main lifts. Good luck!


#3

Eat at least caloric maintenance with probably no less than .75 but preferrably 1g protein/lb.

Lift each body part twice a week 2-3 sets for squats bench ohp deadlift and id suggest rows and chins/pulls. As long as you keep the same intensity (weight on the bar) you’ll preserve. There’s a 2/3rd principle that says you can get away with cutting back to 2/3 the normal amount of sets/reps you ordinarily do on a cut as long as diet and intensity are on point. Lyle mcdonald published it. So you can google it if you want.


#4

If all you really want is maintenance once a week is fine even, heavy deadlift and press variation for 5x5 and then couple of shoulder prehab and beach lifts of your choice and you’re golden

I would say try madcow 5x5 but spread out to just 2 days a week is a good choice -by accident people report getting a lot stronger without getting much bigger if they do it on a normal diet/maintenance calories.
SS you need to eat on a significant surplus just to recover let alone continually hit the requisite reps and your scale weight will go up fast


#5

just lift at like 50% 2 times a week for every body part and youll maintain


#6

Do I need to buy the e-book for that? Is it in the original 5/3/1 or beyond 5/3/1 book that has that outline?