Would this routine be fine for maintaining muscle/physique
So basically I am at the point where I just want to maintain my physique and muscle mass
Let's say i eat at maintenence calories and protein and do the workout below would this be enough for maintaining?
Workout A - monday
Bench Press
Squat
Pullups
Barbell row
Dips
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Tricep pushdown
Bicep curls
3-4 sets 8-10 reps
Let's say i eat at maintenence calories and protein and do the workout below would this be enough for maintaining?
Workout A - monday
Bench Press
Squat
Pullups
Barbell row
Dips
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Tricep pushdown
Bicep curls
3-4 sets 8-10 reps
(edited 9 months ago)
Original post by Agent456
So basically I am at the point where I just want to maintain my physique and muscle mass
Let's say i eat at maintenence calories and protein and do the workout below would this be enough for maintaining?
Workout A - monday
Bench Press
Squat
Pullups
Barbell row
Dips
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Tricep pushdown
Bicep curls
3-4 sets 8-10 reps
Let's say i eat at maintenence calories and protein and do the workout below would this be enough for maintaining?
Workout A - monday
Bench Press
Squat
Pullups
Barbell row
Dips
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Tricep pushdown
Bicep curls
3-4 sets 8-10 reps
Yes that'd be enough to maintain.
Original post by Smack
Yes that'd be enough to maintain.
I changed it up abit what about this routine
Workout A - monday
Bench Press
Pullups
Squat
Barbell row
Tricep pushdown
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Row
Original post by Agent456
I changed it up abit what about this routine
Workout A - monday
Bench Press
Pullups
Squat
Barbell row
Tricep pushdown
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Row
Workout A - monday
Bench Press
Pullups
Squat
Barbell row
Tricep pushdown
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Row
Same, enough to maintain.
Original post by Agent456
So basically I am at the point where I just want to maintain my physique and muscle mass
Let's say i eat at maintenence calories and protein and do the workout below would this be enough for maintaining?
Workout A - monday
Bench Press
Squat
Pullups
Barbell row
Dips
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Tricep pushdown
Bicep curls
3-4 sets 8-10 reps
Let's say i eat at maintenence calories and protein and do the workout below would this be enough for maintaining?
Workout A - monday
Bench Press
Squat
Pullups
Barbell row
Dips
Workout B - thursday
Bench press
Shoulder press
Squat
Deadlift
Tricep pushdown
Bicep curls
3-4 sets 8-10 reps
That would be good for maintaining. When I first when into maintenance I still did my usually push pull legs but didn't overload the weight as much
Original post by hetMakadia
That would be good for maintaining. When I first when into maintenance I still did my usually push pull legs but didn't overload the weight as much
what about the updated routine i posted
Seeing as (I assume) you're only going to be training twice a week, I'd change your plan above to the one I've put below. I'd take out your isolation exercises like tricep pushdowns etc and just do your compounds as for example bench press although it does target your pectoral muscles, it does indirectly target your triceps and deltoids. I would also recommend doing an even amount of sets on pull ups and chin ups i.e. say you did 4 sets, do 2 on each. This then takes out the need for bicep curls as chin ups use a lot of bicep activation. If you want to add any isolations whatsoever, I would add db chest flys or rear delt flys.
Workout A:
Bench press
Squats
Pull ups/chin ups
Shoulder press
Barbell row
Workout B:
Bench press
Squats
Single arm row
Shoulder press
Deadlifts
Workout A:
Bench press
Squats
Pull ups/chin ups
Shoulder press
Barbell row
Workout B:
Bench press
Squats
Single arm row
Shoulder press
Deadlifts
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