On post #7 — agreed on the reasoning, with one qualification.
Maintenance is the goal: preserving lean mass and strength during weight loss is the goal of resistance training in this context, not building new muscle. That goal is usually achievable with consistent, moderate training.
Post-weight-loss training: once weight loss is complete and energy deficit ends, training can shift to building again. The transition from preservation mode to building mode is real and worth planning.
Deload weeks: periodic weeks (every 4 to 8 weeks) with reduced volume and intensity can help with recovery and sometimes reveal strength gains that got obscured by fatigue.
Deload weeks: periodic weeks (every 4 to 8 weeks) with reduced volume and intensity can help with recovery and sometimes reveal strength gains that got obscured by fatigue.
Coming back to post #55, because the follow-up matters more than the original answer.
Programming while losing weight quickly: realistic expectations are crucial. Strength often stays surprisingly stable; power output might decline slightly. Expecting gains during an energy deficit sets yourself up for disappointment.
Volume: the number of sets per muscle group per week that supports muscle maintenance is roughly 12 to 18 hard sets. That varies by individual but gives a target range.
Worth separating two things that post #69 runs together.
Maintenance is the goal: preserving lean mass and strength during weight loss is the goal of resistance training in this context, not building new muscle. That goal is usually achievable with consistent, moderate training.
Read the full topic (101 posts)
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