How much volume is actually needed when trying to maintain muscle mass. Currently im going to be doing 2-3 strength training sessions (mostly heavy weights) a week + 5-6 wrestling sessions. My idea was to let the wrestling (1-1.5h a day), occassional cardio, and caloric defeceit + HOT-ROX take care of everything. Although I have not started to take away calories yet todays workout went like this.
135 x 12
185 x 12
225 x 8 x 2
275 x 6
Followed by a 4-5 sets of (supersetted)
5 high pulls (light weight)
5-7 chin ups
10 push ups
Followed by some 50-60% 1RM rows
and some arms/shoulders just because thats what i wanted to work on.
I haven’t done much heavy lifting in a while which is why the deadlifts had so many reps but would it be reasonable to say that a big exercise (Bench, Powerclean, Squat, Deadlift) with say 5-6 sets of heavy weight would be enough to maintain or should i add an additional compound exercise.