It is possible to maintain the majority of one's muscle mass with significantly less effort and volume than is required to acquire it initially, even without access to weights.

noli's read

This statement aligns well with current scientific literature on muscle physiology. Research, such as a study published in the 'Journal of Applied Physiology' (Bickel et al., interventional study), demonstrates that the training volume necessary to maintain muscle gains is significantly lower (sometimes up to one-third) than that required for the building phase. The principle of muscle memory and the body's ability to preserve contractile proteins with moderate mechanical tension support this idea. It is true that an intensity close to failure is necessary to compensate for the absence of heavy loads during bodyweight training, as suggested by several studies on hypertrophy (RCT). However, the term 'the majority' may vary according to training level: a highly advanced athlete might have more difficulty maintaining their maximum mass without a specific stimulus than an amateur practitioner. In summary, the concept of 'maintenance vs progression' is a robust pillar of sports science.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022