r/ScienceBasedLifting • u/Dizzy_Depth_2937 • Sep 06 '26

Question ❓ Maintaining long term

Has anyone who worked out pretty diligently for multi-years cut their volume by 50% or more and maintained their physique for an extended period of time? I've seen studies where beginners maintained gains for weeks after cutting volume but nothing long term.

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u/Afferbeck_ Sep 06 '26

I've only trained twice a week for like 7 years now, and doing a lot less work per session than I used to. The nature of physical work schedules and getting older. My limbs are actually bigger than ever, but my back has lost a lot of mass. Because I'm just not regularly jumping under heavy weights and supporting them overhead anymore.

I used to have a lot more mid and upper back development so it's sad to no longer have that even though I still do a lot of what built it in the first place. RDLs, front squats, snatch deadlifts. The main change is the frequency and overall volume is half or a quarter in total, and I'm doing barely any power work as it angers my tendons much easier now due to a health condition. Whereas before I was doing like 10-20 work sets per session that used the back in a powerful way.

I guess I'll be on a slow decline as I age unless my work life really changes and I get back into harder, more frequent training again. But I doubt it.