Weightroom

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Welcome to Weightroom

Weightroom is a community for barbell and dumbbell strength and hypertrophy training, including powerlifting, beginner routines, conditioning and serious gym progress.

Start Here: TheFitness.Wiki

The best beginner-friendly resource, curated from /r/Fitness and /r/Weightroom.

Recommended reading:

Muscle building 101
Weight loss 101
Routines

Recommended apps:

Boostcamp
Hevy

Weekly Threads:

Weekly training logs - Monday
Weekend questions - Friday

Rules:

Be respectful. Everyone starts somewhere

For general fitness check out !fitness@lemmy.world

founded 8 months ago

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shittydwarf@sh.itjust.works

What does a maintenance program look like for intermediate-to-advanced lifters? (lemmy.dbzer0.com)

submitted 4 months ago by exasperation@lemmy.dbzer0.com to c/Weightroom@sh.itjust.works

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I'm looking to test myself and get my one-rep max powerlifting total sometime in the next few weeks (hoping to get at least 1100 lbs/500 kg) and then I'm going to take a step back and drop my lifting to only 2 days per week, one hour sessions. I intend to pick up a day of traditional cardio and a day of Crossfit-style metcon workouts, so that I'm still working out 4 days per week.

What does maintenance look like in that situation? Can I just do something like 2x5 of like 80% of my current 1-rep max for each of the big lifts (squat, bench, deadlift, row, overhead press), and just do the same 2 workouts every week indefinitely?

Is there any good reading material on maintaining without trying to gain or lose strength, in the most time efficient method possible?

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[–] jet@hackertalks.com 1 points 4 months ago

I can't speak to your lifting schedule

Daily sauna use has been shown to preserve muscle mass in people who can't exercise. I imagine that same process might also be protective of your gains.