The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the meat and potatoes of the training has to begin this moderately heavy weights heavy enough heavy enough to respect not light enough not to fear and most of the work has to be done with that so it's like those sets of three four maybe five reps with 80 80% something something like that
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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fortunately it takes a lot less work to maintain anything that you reach than uh than to um to get there so typically training some quality once a week at a moderate effort is enough to maintain it like in strength example of strength if once a week you lift 80% of your max with three sets of three reps you can maintain your strength easily for months easily
once you have reached a certain level strength that's appropriate for your sport or appropriate for your lifestyle at that point you can just maintain it and focus and other qualities
And so you can maintain very that was like this classic paper that but I I kind of realized that too. I'm like man, it's really easy to maintain strength and size once you've built it up. It's hard to build. It's easy easy to maintain.