Muscle Maintenance

Maintain your physique with just 1–2 workouts per week.

Most people think you’ll lose muscle if you don’t train constantly—but the truth is, you can keep 90–95% of your size and strength with the right plan. This guide gives you the exact blueprint to stay lean, strong, and athletic—without living in the gym.

✅ 1–2x per week muscle maintenance training plan
✅ Nutrition rules for holding size (no tracking required)
✅ How to apply the 80/20 rule for effortless long-term gains
✅ The science of protein, recovery, and tension made simple
✅ Stay athletic, lean, and strong—even when life gets busy