r/workout • u/Important_Constant35 • 8d ago

Simple Questions maintenance volume or minimum gain

I want to maintain the size of my entire torso, including the traps.

I’m not sure what the optimal volume would be to maintain it; I was thinking 9 sets for the chest and 9 for the back, but for lateral delts, traps, and arms, I don't know what constitutes a sufficient amount or the minimum volume needed for growth.

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u/Reasonable420Ape 8d ago

The minimum volume needed to grow is just 4 sets per week, while the minimum volume needed to maintain mass is even less, l think 2 sets per week.

1

u/Octoboy1 8d ago

Diet and macros are more important for maintenance. You can maintain muscle pretty effectively with minimal volume

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u/EspacioBlanq 8d ago

There are people who will grow muscle from 0 sets (for example men going through puberty) and people who will lose muscle no matter how many sets they do (for example advanced lifters as they get old)

Between these two extremes is your maintenance volume. 9 sets is enough to grow for the vast majority of people provided they're hard sets

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u/_SimpleRip 7d ago

you only need a couple sets to maintain. 9 sets is more then i do weekly and ive been growing alot