How To Retain Muscle


2020-12-02

man holding black dumbbell

Commonly our main goal is to gain muscle or lose fat, and during vacations, exams or any long breaks from the gym can lead to muscle loss and during that our main goal is probably to retain as much muscle mass as possible. And retaining muscle is a much simpler process than you’d think, and here’s how you can do it too.

Firstly, you need to understand that similar to grow muscle we need to apply stress to it, preserving muscle isn’t much different. So, working out at least 3 times weekly will be effective.  And when you don’t have access to the gym, what you can do is bodyweight home-workouts(click here to learn how to make your home-workouts more effective). 

 

1.)Push-ups

man doing push-ups on a track field

Push-ups are one of the most simple and effective workouts when it comes to body-weight exercises. Doing slow and controlled reps (2seconds up- 2seconds down), and even better do them with deep-stretches, with the help of stacked books or any platform. At least 3 sets and each one till failure. 

 

Targets: Chest, Tri-ceps, Core, Shoulders.

 

2.) Pull-Ups

man in gray tank top holding gray metal bar

Pull-ups are hard and challenging so there is no need of modifying them. They are one of the best compound exercises and will effectively help you to preserve your muscles. You can do 3 sets of these and remember to do each set till failure.

 

Targets: Back, Biceps.

 

3.) Squats

woman doing stretching with legs

Squats are one of the best workouts for your legs and to make them effective, you can do high reps, single-leg squats, or add a block of 2 inches to lift your heel, which will make it harder. And remember to do slow reps (2 seconds up- 2 seconds down), which will make it a tough workout.

 Targets: Legs, Core.

 

This is how you can do a complete at-home bodyweight workout to maximize your muscle mass. However, you need to make sure you are having a good high protein diet. If you aren’t much of a reader then how about you check out my video on how I did the same during the quarantine.   

 

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