Keeping Muscle Size & Strength
Summertime brings outdoor temptations that can keep you out of the weight room for an extended period of time. While giving yourself a break from heavy resistance training isn't a bad idea, you certainly don't want to lose any of the size and strength you've worked so hard to develop. A study published in the journal Medicine & Science in Sports & Exercise suggests that results obtained through 16-weeks of progressive resistance training 3 times a week can be maintained with only a third of the work – unless you're an older athlete.
Two groups of volunteers (one aged 25-30 and the other 60-75 years old) realized muscle size and strength gains during the 16-week lifting program. Over the next 32 weeks, these subjects put in either 1/3rd or 1/9th of the weight room time. Either frequency worked fine for the 25-30 year olds. In fact some gained additional muscle mass working out 1/3rd as much as the 16-week program. Older subjects maintained strength to a large degree, but needed at least 1/3rd of the work to keep pace with muscle size.
Great Article from Optimum Nutrution because I’m planning on running a few Half Marathons this summer, so I have to make time for increased running and less resistance training.
Source: Optimum Nutrution