Maximizing Strength Development
Lifting regularly is advantageous for workout enthusiasts who want to develop strength. However, the American College of Sports Medicine recommends limiting strength-training activity to two to three times per week. The body’s major muscle groups need ample rest time to recover from strenuous activity. It’s a scientific fact that muscular strength increases in the days following a stoppage from strength training, according to the American College of Sports Medicine, which means taking a few days away from the gym can help you gain strength, as opposed to losing muscle mass.
Maintaining Bench Press Strength
Maintaining bench press strength requires a regular commitment. The American College of Sports Medicine states that it’s possible to maintain strength gains by executing one-third of your regular workout program over the course of 12 weeks. Therefore, it’s likely that you won’t lose any muscular strength if you bench press the same amount of weight you’re body is accustomed to just once per week. However, the American College of Sports Medicine further asserts that muscle atrophy will naturally begin to occur after an extended period of non-bench press activity, resulting in a significant strength decline.
Losing strength is simply an outcome of inactivity, which is why it’s critical to stay active. In 2001, "Medicine and Science in Sports Exercise" performed a study that examined the muscular characteristics of detraining in humans and found that strength-trained athletes may undergo rapid decrease in strength after four weeks of inactivity. Furthermore, sport-specific power and relative isokinetic strength will decrease, which means more effort will have to be exerted when normal activity is resumed.
Alternative Modes of Exercise
The most prominent reason for strength-building aficionados to become inactive on the bench press is injury. Muscle atrophy doesn’t need to be an inevitable phenomenon if you’re still able to execute other modes of exercise, however. It’s important to supplement your workout program with alternative types of activity so muscular endurance is maintained, and strength isn’t diminished. Resistance training, for example, is an effective method of building muscular strength, according to Get Fit, Stay Well! Resistance training doesn’t require hefty gym equipment and includes body-weight exercises such as pushups and pullups.