While muscular atrophy in healthy individuals is generally a byproduct of inactivity, it can also be an unfortunate side effect of specific medical conditions like sarcopenia or cachexia. Muscle loss is the reduction in the size of muscle fibers and can be a result of aging, lack of exercise, poor nutrition, or medical maladies. More than anything, the distinction between growth and maintenance is about how you dose your workout stimulus and nutrition. If you’re unable to make it to the gym or eat enough calories to put on mass, keeping the gains you’ve already made should be a top priority - whether you do so via lifting or calisthenics. ( 2) However, bodyweight exercises shouldn’t be discounted since they can accrue several benefits of their own. Studies suggest that resistance training is beneficial for maintaining muscle and strength, which is especially important for older populations. That said, there’s a slightly different ruleset in play when maintenance is your goal. When exercised regularly with progressive overload, mixed with proper nutrition and recovery, muscle has the ability to grow, known as hypertrophy. The Wiley Interdisciplinary Review defines skeletal muscle as, “a set of innervated, voluntary cells that exhibit fatigue with high energy requirements.” ( 1) You might work your muscles on a regular basis, but you still need to understand the nature of muscularity in order to help preserve it. They are not substitutes for consulting a qualified medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. How to Maintain MuscleĮditor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. Here’s everything you need to know about muscle behavior, and how to keep what you’ve gained. In order to keep your hard-earned muscle on, it’s important to understand the physiological processes happening behind the scenes. Muscle maintenance is not only important for keeping your desired physique, it also factors into injury prevention and lower risk of disease. Although rest days are important for recovery, staying active regularly can help maintain your strength or physique long-term. Your body is resilient, but the muscle you put on won’t stick around forever if you don’t challenge it. However, if you’re off your game too long, there will be consequences. Even the most dedicated gymgoer has days where they’re less motivated to hit the iron, or life forces them to take an extended break. You’ve probably heard of the term “ use it or lose it.” That phrase could easily be applied to your muscles.
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