Keeping muscle I have developed (Full Version)

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willfs -> Keeping muscle I have developed (4/22/2008 7:11:05 PM)

I have been working out on the wieghts doing five or six sets per muscle group. For each day I alternate between cardio and muscle. When I do muscle, I alternate between upper and lower.

I now want to just lose wieght by focusing on the cardio and keep my muscle. Can I keep my muscle by doing one set of everything to failure/maximum reps (around 12)? Can I do this once a week?

I don't want to build anymore, just keep what I have?



Konstantinos -> RE: Keeping muscle I have developed (4/22/2008 7:37:59 PM)

there shouldnt be any difference in what you do as a newbie program wise to keep muscle.

the difference is you should do a few less sets so that you dont get too tired. the important thing is the diet. eat more protein, eat only fruits and veggies for carbs.

btw you should always go to failure. you wont overtrain by going to failure. you'll overtrain if you deadlift, squat and bench press every day for 5 sets of 3 with 95% of 1 RM



csl7037 -> RE: Keeping muscle I have developed (4/23/2008 6:22:51 AM)

I agree, it's going to come down to diet. Has to be super clean with lots of lean protein to lose fat but not (too much) muscle. You have to eat less but eat carefully to get enough of what your muscles still need. You're going to need to eat what seems like a ridiculous amount of protein. And it's not about "low carbs" but the right carbs - fruits and veggies.



Christianiron.com -> RE: Keeping muscle I have developed (4/23/2008 3:17:31 PM)

Willfs,
How about integrating weightloss and muscle building? For example, do some "Axe swings" with a dumbbell for 20 reps, rest 30seconds, do jumping jacks holding light bells for 30 seconds , rest 30 sec., do squat thrusts with pushup built in 30 sec, rest 30 seconds.... repeat entire cycle.
No need for traditional "cardio", will keep burning fat after the workout and only takes short time. It is intense, however.



DreadPirateRandy -> RE: Keeping muscle I have developed (4/23/2008 11:55:41 PM)

I also have trouble keeping muslce. When I first lost 60-80 pounds, the majority of it was muscle.

I'm in the process of regaining it.



Konstantinos -> RE: Keeping muscle I have developed (4/24/2008 3:55:55 AM)

quote:

Willfs,
How about integrating weightloss and muscle building? For example, do some "Axe swings" with a dumbbell for 20 reps, rest 30seconds, do jumping jacks holding light bells for 30 seconds , rest 30 sec., do squat thrusts with pushup built in 30 sec, rest 30 seconds.... repeat entire cycle.
No need for traditional "cardio", will keep burning fat after the workout and only takes short time. It is intense, however.


i know you are a big powerlifter and stuff but most people ive heard doing HIIT with weights usually end up losing muscle. most people who are able to keep it usually go really heavy so that the muscle has a reason to stay there. going for HIIT is more cardio. 20 reps you use like 40-50% of 1 RM

i guess whatever works for each person.



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