Maintenance volume (MV)

Maintenance volume (MV) is the amount of training needed to prevent deconditioning; for hypertrophy, it is the amount needed to retain muscle.^{1Israetel et al., Scientific Principles of Hypertrophy Training, p. 11.} The International Personal Trainer Academy expresses it as the number of weekly sets that maintains current muscle.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 313.} Training below MV leads to muscle loss, while training between MV and minimum effective volume produces no net growth.^{3Israetel et al., Scientific Principles of Hypertrophy Training, p. 61.}

Maintaining adaptations takes far less work than building them: Mujika and Padilla’s review of detraining research found that lean body mass and strength can be maintained on reduced training.^{4Mujika and Padilla, Detraining, Part II, p. 5.} They report that weekly volume can drop by 60 to 90% without detraining.^{5Mujika and Padilla, Detraining, Part II, p. 6.}

In practice

• Keep training intensity up during reduced training; it matters most for retaining adaptations.^{4Mujika and Padilla, Detraining, Part II, p. 5.}
• Reduce frequency less than volume: Mujika and Padilla suggest frequency reductions of no more than 20 to 30% for athletes and up to 50 to 70% for recently trained clients.^{5Mujika and Padilla, Detraining, Part II, p. 6.}
• Advanced lifters need little training to retain their gains, so training can be minimal on a maintenance diet.^{6Israetel et al., Scientific Principles of Hypertrophy Training, p. 345.}
• Plan phases at or near MV to reduce fatigue and resensitize the client before the next growth phase.^{1Israetel et al., Scientific Principles of Hypertrophy Training, p. 11.}