If you’ve finished the previous three stages ‘The Maintenance Stage‘ offers two options as what do do.
Option 1: If you find that you need to build more muscle you can cycle between stage two and stage three of the workout until you’re satisfied with your physique. It’s most efficient to switch between these two stages every two months, this way you’ll maximize your gains.
Option 2: It is likely that you are happy with your physique by the time you get to this stage. If you want to maintain your current physique without getting any bigger you can start with our maintenance workout. This workout focusses on maintaining your gains without making any more progress in muscle mass.
The Fitness Model Maintenance workout
|Wide Grip Pull-Ups||3||10|
|Overhead Dumbbell Press||3||10|
|Flat Bench Dumbbell Fly’s||3||10|
|Lateral Dumbbell Raise||3||10|
|Yoga Ball Crunches||3||Failure|
|Hanging Knee Raises||3||10|