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.
Deadlifts
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 dips
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.
[quote]Rookie21 wrote:
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.
Deadlifts
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 dips
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.[/quote]
It’s all personal. Figure it out through trial and error.
You’ll probably be able to get a decent idea of what volume to use once you actually get into the gym. Personally, I’d recommend less work sets per big exercise–more like 3, rather than 5-6–but doing a couple of them per workout instead of just one.
For instance, do squat and deadlift each for 3 intense work sets, then finish off with some less demanding stuff like you did in the workout you posted (though again, maybe not 4-5 circuits).