Got a few questions /fit/?
In general for an average person, how many days a week should you workout would you need to maintain your muscle mass? Also, how many days a week would you need to build mass? Lastly, assuming a person is eating a good amount but can't make it to the gym, how long would it take them to loss mass?
>>37931953
2 days could maintain, or one very long day
You can build with three but the more you can fit in the better
You'd start losing mass very quickly if you weren't working out. Less quickly with a perfect diet but that's unlikely
>>37931986
Nevermind if you're not cutting/very advanced you won't lose much muscle in a high protein surplus.
>>37931986
>>37931992
thanks anon
>>37931986
Not true.
3x frequency is optimal balance between stimilus and recovery.
The data on this is clear.
Now you could do a six day u/l split to get 3x frequency while training more than 3 days, but that os retarded and not beneficial, especially considering low volume needed for maximal growth by novices.
There is a reason EVERY SINGLE good novice program has been a 3 day fullbody routine since before roids were even a thing
I recover fast so I workout about everyday and take an off day every two weeks
Back bi
Chest tri
Shoulders abs
Legs forearms
Deadlift
Repeat
>>37931953
You lose strength pretty fast, like 1 week. But you can get it back very quickly if you don't stop lifting for more than 2-3 weeks.
For muscle mass however, the process is slower. You won't lose muscles before at least 2-3 months. It depends a lot on your diet (deficit = faster muscle loss) and your activity level.
To maintain mass with a minimal time investment, what I would do it 1 gym session per week with an upper/lower split, and be in the gym for 1h each session, doing lifts to failure.
>>37932221
>3x frequency is optimal balance between stimilus and recovery.
>The data on this is clear.
Yes. For novices.
There comes a point in your lifting life where you need to lift at a higher frequency in order to accumulate a sufficient stimulus. This exact point in time is when your meso cycle is longer that a week.
>>37932300
Mike Mentzer used a 3x frequency when he was training for the 1980 Mr. Olympia
>>37932499
Arnord trained every day
what's your point?
>>37932510
and Mentzer was without a doubt the most aesthetic bodybuilder on stage except for maybe Zane
