How much volume is required to keep muscle once it’s built

To maintain muscle mass once it's built, significantly less volume is required compared to the amount needed to build it. Research and personal experiences from the Mind Pump Podcast suggest that approximately one-ninth of the volume used to build the muscle is sufficient to maintain it 1 2. For example, if you typically perform ten sets per week to build a specific muscle, maintaining that muscle could be achieved with just one or two sets per week 2.

While maintaining strength and muscle is relatively easy with reduced volume, you might notice a decline in stamina and work capacity. Long-term muscle retention appears to be facilitated by the years of consistent training, making it easier to keep the muscle with minimal effort over time 3.

Lastly, focusing on maintaining muscle can be beneficial even when prioritizing other aspects of life, as exemplified by reducing workout times to short, efficient sessions 1.