The Easiest Way to Maintain Your Muscle & Strength

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What if I told you that you could maintain and even gain muscle and strength in as little as 45 to 60 minutes per week?
And what if I wasn’t trying to pitch you on a PDF, pill, or powder?
Well, give me ten minutes and I’ll give you the “secret,” right here in this episode.
(Alright, it’s less of a secret and more a couple of simple, science-based strategies, but it’s helpful nonetheless.)
And even if you’re not looking for a “lazy” way to stay ripped, this information can benefit you, too.
Because while you might be going great guns right now…
-Those early morning workouts 3 to 5 times per week, every week.
-Those sacrifices you’re making to stick to your meal plans.
-Those bruising late-night cardio sessions.
Let’s not forget that life has a way of throwing us curve balls.
You know…that new job might mean no more bright-and-early workouts. That family obligation might impose and replace the time you’d normally spend meal prepping.
Travel happens. Holidays happen. And sometimes we just lose motivation and skid for no good reason (oh, to be human).
Well, that’s why you need to listen to this episode.
It’s going to give you a simple plan to maintain those pretty biceps and razor-sharp abs even when your routine goes to hell.
4:06 - How hard is it to maintain muscle and strength?
7:24 - Is training frequency the key to muscle gain?
10:15 - What does a twice per week muscle maintenance training program look like?
15:56 - What does a once per week muscle maintenance training program look like?
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References
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[@jasonharris5613]

Thanks a lot Mike!! im 43 yrs old, read your book “BLS” and have been following your workout suggestions since March 3rd 2018. Ive seen the best gains ever! i am doing 3 days/wk for now, but am looking forward to seeing the difference between me and the regulars at my gym who are there all the time for hours, doin all kinds of weird exercises! thanks again man

[@tlegary11]

Mike you should follow this up with something about how to work out if all you have is a hotel gym. I know it is not ideal, but those that travel for business sometimes only have access to machines, lighter dumbells etc. Thanks as always for great podcasts.

[@XTheSpartanX7]

Usually pre-exhaust each muscle with an isolation or do compound sets.

[@bennygilligan]

As usual no bs content absolutely loved it

[@Blake900]

Thanks. This is exactly the information I've been looking for! I'm 42 and spent the last two years lifting heavy and controlling my nutrition and got in the best shape of my life, but life is so busy. I am far past where I ever expected to be and I'm tired of spending an hour a day at the gym five days a week. I was curious how difficult it would be to just maintain what I already have. Thank you so much.

[@anmolgupta5291]

In the sauna, perfect podcast! Ty again!

[@ethanking4954]

I've been looking for this information for a while.

[@floonman]

Great article and podcast, Mike. This 2 day split has really helped me maintain strength during a cutting phase and also enabled me to keep my appetite in check with only lifting heavy 2 days and walking on off days. I’ve also just started using Recharge and love it!

[@MikeMatthewsFitness]

That's great Chris! Keep it up. :

[@SimplyNokwanda]

loved this ❤

[@CasualsClay]

Great episode Mike, really cool study showing the elderly keeping all of their muscles quite easily as well. I suppose another positive of a "maintenance phase" is that fatigue will drop significantly and once you have time to hit the weights harder again, you'll be primed and ready to go after them gainz.

[@larryjaxon2815]

You all prolly dont care but does anybody know of a tool to get back into an instagram account?? I stupidly forgot my account password. I would love any assistance you can offer me!

[@carterandy7202]

@Larry Jaxon instablaster ;)

[@larryjaxon2815]

@Carter Andy thanks for your reply. I got to the site through google and Im waiting for the hacking stuff now. I see it takes a while so I will get back to you later when my account password hopefully is recovered.

[@larryjaxon2815]

@Carter Andy it worked and I now got access to my account again. I'm so happy! Thank you so much, you really help me out :D

[@carterandy7202]

@Larry Jaxon no problem :D

[@godseed79]

Thanks Mike! Great tips!!