YAWT: How to maintain

[WhiteKnight]

I work out pretty regularly and I was working my upper body yesterday. When I looked in the mirror I realized that I didn't really want to be any bigger in my arms. Note that this is the size I was at after I was lifting, not my "resting" size, so I'm not there quite yet but I think that it's close. I really don't want to be a huge guy, I just wanted to put on some muscle and then I'm going to step up the cardio to cut some fat. I'm also a climber, so while strength is important, flexibility is almost just as crucial, so a major factor in me not wanting to be to big is that I don't want to lose that flexibility.

My question is, how should I change my workout once I reach my desired size so that I can maintain that build?

 

[WhiteKnight]

TTT

 

[Whisper]

You'll probably have to post up what your workout is like now for people to make more precise contributions. I'd say to simply keep using the same amount of weight without increasing the number of reps being done.

However, just remember that basically, as long as you're working the muscles they're going to grow somehow. They'll just grow more slowly/quickly depending on the type of program that you use.

Personal trainers that I've spoken with generally recommend going for 8-10 reps of a moderately heavy weight in order to gain maximum size (strength is gained by using more weight, and aiming for 4-8 reps). So try avoiding that setup if you don't want to gain a lot of size.

 

[WhiteKnight]

Well right now I am doing the workout from the July edition of Men's Health. I wasn't feeling the burn anymore with my old workout so I figured I'd give it a shot.

I do sets of 8, 10, and 12 with decreasing weight each set. I can never remember the names of the different exercises so I'll have to put that up when I go home.

 

[Koing]

Flexibility won't be an issue if you climb regularly. Or if you stretch properly. If you stop stretching and such thats when you will have issues.

Just work out with lighter weights I'd say drop to 80% of what your lifting and hit 10reps x 3sets. Boring but it will maintain your size. Also cut back on your eating.

I climb also. Flexibility is never an issue.

 

[Whisper]

Sounds like you're doing the right number of reps to keep your size the same. Like Koing mentioned, watch what you're eating so as not to gain weight that way, and just hold the amount of weight that you're doing constant. You'll get larger/stronger to a certain point, and after that it'll mostly just be maintenance. More than likely, the only change you'll notice (and this only by taking pictures at month-long intervals, not just from seeing yourself everyday) is gradually gaining more defintion. You might gain a little size as well, but nothing drastic.

 

[SP33Demon]

I would start with the 6-8 rep range. Once that gets easy up to 10 reps, just keep increasing your reps as needed. Keep repeating this workout and maintain your eating habits and you will stay around the same size. I wouldn't recommend cutting back on your eating habits though, u will lose muscle then.