Once-a-Week Training Maintains Gains in Untrained

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Dr. Layne Norton's educational video on training frequency

General HealthExercise

Quotes From Source

“The group that trained once per week kept basically all their gains.”

Story of claim

Dr. Layne Norton discusses how untrained women maintain muscle gains with once-a-week training over 12 weeks. This low frequency suffices due to minimal initial training needs.

  • Goal: To maintain muscle gains with minimal training frequency.
  • Proof: Untrained individuals maintained muscle gains with once-a-week training as they have lower training requirements.
  • Nuances:
    • Study focused on untrained women.
    • Training involved leg press and cycling.
    • Minimal training frequency required for maintenance.
  • Impact on Life: Allows muscle maintenance with minimal time, freeing up schedule for other activities.

Investments

  • Price: Free if done with basic gym access
  • Time: 12 weeks
  • Effort: Minimal effort required compared to building phase.

Risks

Limited to untrained individuals; results may not apply to those with training experience.

Get Started 🚀

  • Train once a week with exercises like leg press.
  • Focus on maintaining effort to near-failure.
  • Monitor muscle maintenance progress every few weeks.

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Reference Video