Train ONCE a Week & Keep Your Gains? | Educational Video | Layne Norton PhD Nutritional Sciences
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- Опубликовано: 27 ноя 2024
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Muscle is hard to build but easy to keep and also easy to rebuild if you do lose it. This is while we say all or SOMETHING not all or nothing.
Your statement sounds contradictory
@ how so?
Yes. I've been running specialization phases for lagging muscle groups.
Hitting lagging muscles with high volumes (around 15 to 30 sets/week, depending on the muscle). Other muscles have been kept at maintenance. Sometimes to maintain I have only done 2-4 sets for those muscles.
I think I've maintained muscle mass and strenght just fine with 2-4 sets a week, but it's definitely not enough for me personally to progress anymore.
Muscle memory is real.
@@ho2673 absolutely
Been seriously lifting for at least 10 years, most of which was higher frequency and volume. The last few years I’ve gone low volume, 2 day weekly for some time, then eventually down to 1 weekly the last 2 years. I still am making gains 1 day weekly and with 2 to 3 working sets per muscle group. In fact my gains are better now than when I did much more.
I believe me being advanced enough to know how to get the most out of the limited frequency & volume is the key. May not necessarily work for someone less experienced with not as good technique and less ability to push hard.
I realize I’m not a ‘randomized control trial’ but it’s my own personal anecdote. Not a lot of advanced guys like to go lower volume / frequency because they love to train and be in the gym so I have a feeling that would be a tough study to pull off.
@bigpicturegains I agree. For me, at 41, I make more strength gains at 1x/week. If i do more than that my body hasn't recovered yet.
How much time/volume does that single day has though?
Is it a heavy 2h session?
@@jousis_ Yes
@@coonhound_pharoah so with your experience,effort and optimizations, a 2h 1/week session is (dare I say) 3x1hour/week of mine.
It makes sense (I think).
Definitely works. Indoor on Sat and lower on Sun for years. 2 days but per muscle group 1 x. It works.
Thank you for the added perspective as well. This is what sets you apart from the rest!
I think it's fair to say that you can cut your volume in half and maintain fairly easily. With the recent meta-analysis we have on volume that Milo has been talking about, I think it fits the model pretty well. If you are a 30 sets per week per muscle group kind of person w/ a decade of training, 15 sets per week will probably maintain what you've got while dropping down to 3 sets per week probably won't.
I think what's nice about this study and recent ones that have come out is that it demonstrates that you don't have to freak out if you have a few weeks of super busy times up ahead and can't get to the gym as much as you usually do. You can do about half as much as normal and not lose anything and give yourself the extra time needed to get through those few busy weeks until you can bring your volume back up.
Just another tool in your belt to help reduce life stress when necessary.
It could also arguably be even beneficial since you will rest a lot more on those busy weeks and recover fully for your next training sessions.
I had 3 weeks off after my ironman race with barely any running, did two short shakeout runs during the last of the three weeks and then ran a marathon 3 weeks after IM and improved my time by 25 minutes, after 3 weeks of doing barely anything.
Now that could also be that I was really holding back during the IM and did try to run that marathon as fast as i can since there was no pressure for me to even finish it like during the IM. But still.
Going maintenance on all other muscle groups and hammering the muscle you want to build most has been a complete game-changer.
Personal take:
- cutting volume in half maintains, sometimes increases strength (recovery and tapering effect)
- long term going on with half the volume strength starts to slowly decrease
When you’re pretty advanced it’s hard to know if you’re maintining even though you’re pushing very hard. Advanced techniques and volume cycling are necessary at that point - and that’s very apparent as professional bodybuilders grow older and not even those do help much…
Try it. Go 12 weeks w/ one full body workout a week.
It works. I keep them all working out 1x/week at 41.
Agree with the above. My experience: 7 years of “The Perfect Workout” (this is not a commercial for them, just sharing experience) and I while I’m still making small improvements in amount of weight moved and time under load to near failure, I have pretty much plateaued and am maintaining muscle mass, now at age 63. I do four compound, machine-based exercises: recumbent seated leg press, compound row or lat pull-down, chest press, and ab crunch/back extension. Once per week for the past two years, twice per week the first five. I can miss a week, therefore going to 14 days between workouts, and notice no decline. However, I’ve had two 3+ week absences and I notice a huge decline, both in mass (just a mirror check) and demonstrably in strength.
I’ve done it. It works
It works. Maybe twice to be sure
The last time I did maintenance I cut my volume to about a half/two-thirds of my builiding volume. I definitely enjoyed it as it gave me so much time back. By the time I went back to building I pretty much started at my maintenance weights and went up from there, any muscle loss I had I never felt it in my strength.
This can also be beneficial due to clients who burn out after starting a new program. Many new year's resolutions to exercise are broken after a month or two of training. It could be that letting clients know that they will need large loads of training for the first 3 months, but they can lighten the load after that may be more motivating for the client. Three months may seem easier to focus in on, rather than one whole year.
I’m all about that 2 day per week lifestyle🥳.
It's what I do now, 1 or 2 full body sessions per week since I am now mainly doing endurance sports. So this is the most time I have to actually go to the gym. And i love it.
Have literally been doing this! After cutting all my training down to just one day per week for the last 2 years, I literally have been keeping all my gains. It’s not quite enough to make gains, but was totally enough to keep them.
It works you just have to ensure it's high intensity, controlled negative and don't be shy about expressing the loads you are lifting through your vocal chords.
Thanks for this review 🙏🏽🙏🏽
High analytical standards on this channel make it easier to trust the conclusions given, especially for those of us who do not have an education in nutrition.
Yes, good video, science based as usual but I enjoy the best the mix of science explanation against the false influencers' claims 🎉
Cheers
Random piece of information. The hair and beard are on point!
In my experience. 3 days a week full body workout not that much volume is a good way to keep the muscle mass as long as there is a good diet and sleep.
2:06 Nailed it! Maintenence load is way different from a building load. I exercise for about 90 minutes a week now, after training for 5-day splits (300-350 minutes) in my 20s and 30s.
Hi, I have been following you for years and respect your truth. Can you please do a session on statins? I have been taking them for 30 years. There are so many conflicting views. I am scared of dementia . Thank you . Regards Aliette
If you've followed Layne for years, then you'd know that a video on statins would be pretty random since his videos are about training and nutrition.
Like the hair and beard cut
On holiday for a week, getting into the gym in the hotel in the morning for a workout about 1/2 intensity hopefully won't lose too much when i get back to my gym.
Right there with you!!
It’s about time you got the shirt! 😅
Go UoA!!!
If youre pretty active, even if youre at your genetic potential, you will pretty much maintain anyway. A recomp and sorting imbalances for a bit every couple of years helps
Totally agree. This has been my experience too. Reached the age of my genetic potential when I hit my 40s. So the gains started to be pretty much snails pace even with higher volume by that point. So when I cut my training down to just 1 day per week, hardly noticed the difference. (Kept all my gains for the last two years doing that) so the extra volume turned out to be kind of just wasted time anyway. Didn’t expect it to happen that way, but it was kind of a refreshing discovery! Have been doing that ever since! If ever I start to lose them I’ll kick the volume back up, but so far have not even needed to!
In my experience, the more advanced you are, the less volume it takes to maintain strength and mass. Just one hard set per muscle group once a week has been enough for me this year.
Muscle Memory. The more experienced you are...the more memory you have....the less you need to do to maintain it.
Even if you lose anything, it will come back faster for experienced lifters due to that same muscle memory.
Being in my 50s now and holding 280 lbs of muscle I found a good hack to keeping tons of muscle. I do a ppl training 6 days a week but only 3 days in the gym, the other 3 days I use resistance bands and bodyweight exercises at home. So it will be one day gym then the other home and that gives me a day away from the gym and the resistance bands cause enough work to hit my muscles a second time in the week but never leaving me tired and feeling over trained and tweaked. I also do ddp yoga for flexibility on the days I do the resistance band workouts and that gives me extra stimulus and flexibility I am working on as I downsize my body ( I was a 400 lb strongman in my youth) The resistance band is a tool to add in workouts at home and hit the muscles more often for me, anyways thought I would share for any older athletes out there.
@demonized3299
How do you recover with all that? I can understand if your intensity is low?
I competed in bodybuilding ( natural) in the 90s. Been training 40 years.
I’m 67 now, eat great, sleep but I need 2-3days of full recovery before I can train again,and my sessions are 45-1hour.
I think it depends what you are doing in a session. For example my push training in the gym is only 5 x 10 assisted chip ups, 5 x 10 seated rows and 5 x 10 bicep curls. I use a weight I can do all 5 sets with the same weight. Doing that reduces the weights I lift and builds strength differently. I also removed anything that loads the spine so no squats or deadlifts ( ill do those on my band days at home) and that helped my doms tremendously. On my band days at home I would do 5 x 20 band pull aparts, 5 x 20 dorian row with grounded plate and finish with 5 x 20 bicep curls. The band workouts feels like muscle stimulation but the next day I am ready to go back in the gym. When I was training with heavier weights and building up to max sets i needed days off, STan Efferding has days in his vertical diet where he says to do 5 x 1m at 40-60 percent of what you can lift and you will retain muscle, I swear I put on muscle as I am cutting down my body fat doing this. Ideally I would do 5 x 5 workouts in there too but those knock me on my ass and dont allow me to do my 6 days a week and my bloodwork and health has never been better since doing 6 days a week of movement. I look at training now like working cardio and movement and muscle stimulation and I feel its a more healthy way to go into my future and older years because I feel healthier when i can do daily small workouts and not be destroyed at all ( I am natural as well). Good luck buddy!
@ Hey appreciate you taking the time to comment/ explain your side of training.
I do ppl, I’ll train chest, tris shoulders one day,2 exercises per body part, 1warm up set and 2sets to failure.
On the 3rd day after I’ll train legs/calves/hams
No squats ! will do 1 warm set , 2 sets to failure.
Legs 12-15 rep range
3 days later, back, bis, 1 warm up 2 sets to failure.
All body parts are 8-12 rep to failure.
Sometimes I may rest a day longer at times if needed for recovery/ growth.
Honestly, I believe everyone is different, 1 size doesn’t fit all.
Train Hard!
@tompartyka352 Just try doing 2 exercises for chest, 1 exercise for shoulders and 1 for tricepss and instead of doing 2 sets to failure just take a weight u can do 5 x 10- 20 reps
Then do 2 exercises back and 1 bicep on pull and finish legs with a hack or leg press , a hip hinge like pull through then a curl and extension all 5 x 10-20 reps with same weight.
Just try it and see if u can get back in there with less days off. I'm telling you multiple sets same weight forces you to build a different kind of strength brother. Anyways, my pleasure to answer, we are a Brotherhood.
@
That 1 set, tris, bis etc, I’ll give it a try, I’m sure will shorten recovery, especially at my age.
Thanks man for taking the time to share your knowledge and thoughts!
I'd disagree with Dr. Norton with regard to his own circumstance. Homeostasis for someone who has been training for many years is the retention of a significant amount of muscle with minimal training. Some tissues will downregulate more quickly than others, but as long as some amount of stimulus is provided, your body has made long-term adaptations.
Great vid, and a good reminder for me to stop being a slacker and get back to working out every body part at least 2x a week. Four thee Al Gore rhythm!!
If you are in your 40s and intermediate, is trainning twice a week enough to maintain your muscle mass?
Yes. This is typically how I train because I have a young son. Total body on both days, higher volume for lower body on day 1, and higher volume for upper body on day 2. I do the same for my clients who only have 3 days a week to commit to resistance training.
you'll definitely mantain with even less than 50% effort. The thing is, for how long? I'd say like, a decade, after that you MIGHT lose a bit of muscle (I don't think a lot because you are still doing like 40% and those 40% will be recruiting your already developed muscles, it's still a lot of exercise)
Me and the boys when a new human randomized control trial drops:
I’ve been training 42 years most years 2x per week. 1 upper and 1 lower. Still making size and strength gains. Small but still. I train to failure every set.
It comes down to how much volume once a week you're doing. Technically, if you did a full body and tons of volume for one day, I definitely think you can maintain your progress. It would be annoying, but I think it can be done.
Not really tons of volume needed.
@@Pellegrino1 I don't disagree with that. You could probably get away with doing 8 to 12 sets for the larger/major muscle groups (chest, back, delts, quads/hams) using mostly compound movements. And 6 to 10 sets for your smaller muscle groups (front/side/rear delts, triceps, biceps, calves, quads/hams) using mostly single joint exercises. Throw in some core work (planks/hanging leg raises/body weight crunches). Add a full body post stretching session for 10-20 min. Use progressive overload on an ongoing weekly schedule with your rep ranges starting with weights that are 60% of your MAX for 12-15 reps. Eventually, you are working your way up to 90%+ for 6-10 reps. And then repeating cycle. Add some cardio for your heart health 3 times a week for 20 min with some interval training (zone 2 & 3). Get outside and walk 2 times a week for 30 min. sessions on opposite days. Follow a maintenance diet with a 30p/40c/30f split with about 30-40 grams of your carbs in the form of fiber a day. Studies have shown doing a total of 3 hours of training a weekly, calories equated (fiber), and keeping your total body fat around 8-20% for men, and about 13-30% for women lowers all cause mortality by up to 50%. That's one scenario that is a possibility.
Comes down to intensity not volume. If you train even 1 hard set around 80-90% your 1RM you will maintain it.
@bloodbath3658 that's reaching. Plus, if you jump right into your MAX sets, you set yourself up for injuries. I would say a couple of warm-up sets before each different exercise to get acclimated. And then hit your close to failure set. This is also assuming you maxed out your potential. We are talking about maintenance here.
The link to "The Science of Nutrition" course does not work... Please update it
Where can I get a Human Randomized Control Study shirt like that? I looked at your merch online and didn't see it offered. (Maybe I missed it?)
I found it! In a different link! 😄
No links to references this time?
What if you had a female client who wanted to reduce overall muscle size, how do you recommend to approach that?
I have been lifting for years. If I trained once per week I would without a doubt start to drop off. Yes you can keep much of the muscle mass if you pull back some but keep the insanity up. However you'll lose on definition and strength. If I lift anything less than 2x per week on some muscle group I'll without a doubt lose my gains.
In addition to the above study just looking at muscle mass, in untrained people, I would point out that it was just leg press aka a machine. If you did a compound lift then you'll see a greater delta when you pullback training because compounds require technique, stability and loads of coordinating firing muscles in order to pull it off well. You can cheat this buy just doing leg press since it really narrows down then variables which the body has to pay attention to and manage.
i think those are the cases in which the starting point is everything; what dobi mean?
if you train for 12 week in all your life you are at 5% of development of your genetic potential… it’s not so hard for your bodybto maintain a 5% of his capability.
if you are at 100% of your condition, everything in place: diet, training, lifstyle… you have push your physique to his maximum potential.. well in this case is very hard also to maintain this condition; just reducing the sleep can affect your condition, even more a reduction in training frequency/intensity.
To reassume: if you are out of shape or at your lowest potential, that’s a condition quite easy to maintain;
if you are at your 100% is very easy to keep it, and as soon as you reduce something.. you lose that condition! 🤷♂️
*very hard to maintain
sorry i write it wrong😄
Link to the study?
Algorithm!
Al Gore Dancing!!!
Explanation is good. Intro is very bad
Can we get a shirt about meta analyses as well
What natural testosterone boosters do you recommend???
Sex
Month Mentzer doing only what is required.
2:38 WHAit what?! Is it possible?!
I need a human randomized control trial shirt. HOW DO I GET ONE
So if your weekly workout is so easy it's the equivalent of only 1 day a week, you can maintain those gains by working out only once a week. Amazing ;-)
For the algorithm
There is a new meta analysis on volume by Joshua Pelland would be cool if you cover. I listened to the guy on a podcast and if I recall trained people can maintain their gains doing 4 sets per muscle group per week, but dont quote me on that
An RCT with only one exercise doesn't seem like a great study to use for assessment of full on muscle maintenance
Clearly people build solid amount of muscle on 1x week training low volume full body routines to failure, meaning they never even trained more. And 5 years later they are quite massive in some cases. I don't see why a guy would not maintain gains if his diet did not change and if he annihilated himself once a week full body.
I'm a 61 year old male.
I only train twice per week - essentially a chest triceps day, and back biceps, shoulder day.
I'm still making gains, and I'm not on anything.
First off what about legs? Second you are a genetic miracle to make discernible gains at 61 training like this unenhanced. Lucky you 👍
@@marcdaniels9079 Just to clarify, I'm not some huge bodybuilder packing on mass.
I'm a lean, fit, athletic looking guy who weight trains, bike rides etc.
I am however more muscular - delts, pecs, triceps - than ever before while maintaining abs.
20+ sets per muscle group per week is wild......12 for back and legs. 9 for shoulders and chest 6 for arms any more and you're not training hard enough....
are shorten biased movements useless?
For the algorithm….
But randomized and controlled doesn’t always give me the answer I want.
Maybe if you train each body part once per week.
For Al Gore's rhythm.
No. I’m not gonna comment.
the truth is that training 3+ times a week is overkill. unless you are on gear you are going to get diminished returns. this will burn you out, cause injury and just otherwise drain your wherewithal. these factors limit gains. true gains come from long term adaptation, not short term pump-hypertrophy aesthetics. a lot of dudes fall into this trap thinking they are doing themselves benefit by training 6 days a week, when in reality they are destroying their metabolism, disintegrating their fascia, draining their collagen, weakening their cardiovascular system, and in return getting no better gains than they would get by training one day a week. 90% of what i was doing to "get" my physique was overkill after i basically stopped doing most things, i realized it truly is grounded in thermodynamics: eat good food (ALL macros, not just your faves;), move YO body = results, gains, etc. all the rest is noise
U do know that all pro athletes who are natural workout more then 3x a week?
These are some of the most ridiculous claims I've ever heard
💪🏿💪🏿
FTA
A comment
fta
Why would you even want to maintain the max competition level all your life? Just chill. 80% of your personal limit is enough.
Overly simplified compared to an advanced study
Kinobody is going to be citing this. IYKYK
What is the hollering 'for the algorithm'? It smacks of 14 year old trying to be accepted by his peers:/ you're an adult sir, update
untrained people.....Nooby gains are easy to get. wish they did this study on people who trains regularly. advanved lifters. this study doesn't tell us anything.
Untrained women leg pressing 528 lbs?