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want to increase muscular endurance?

Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 07:27 AM Here?s a workout that did an amazing job on shooting my muscular endurance through the roof. It?s a fairly strict workout, but has you lifting more weight and doing more reps than you have before, guaranteed. You will need a stopwatch or feature on your watch. Example of a set: (pull-ups) You will want to do 20 sets so start with 2 reps, and a resting period of 30 seconds between sets. This will guage you on how to adjust the sets/reps so that you can complete 20 sets. If you cannot do this try to increase the rest time to 45 and keep the reps at 2. Once you can do 20 sets at 2 reps with 30 or 45 sec.?s rest move the reps up 1, so that you are doing 3 reps with 30 or 45 seconds rest. Again, once you reach 20 sets increase the reps again by 1, doing 4 at your determined rest time. Once you get to 4 reps x 20 sets, move the time down to 30 from 45, or 20 from 30, 15 from 20, etc. Here?s where you will increase your muscular endurance fast! At first, if you take 15 seconds(average) to perform 4 reps and you are resting for 45 seconds with 20 sets, that?s 20 minutes! However, once you get 4 reps with 20 seconds rest at 20 sets you are now at 10 minutes, and you just did 80 pullups! Every 5 seconds off your rest is 1 min. at 20 sets. You can do this with any exercise to improve on muscular endurance. So if you don?t have a stop watch or that feature go get one and start incorporating this concept into your workouts and let us know how it?s worked for you. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 08:16 AM ok, my appologies. I'm new to this whole thing I was just trying to reach different groups of people. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/15, 07:56 AM No need to post this in multiple forums please. -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/15, 09:27 AM Why would one want to increase their muscular endurance compared to increasing their muscular strength?
yessicarathsak Posts: 249 Joined: 2007/09/20	2008/02/15, 09:38 AM One reason would be training for a marathon or something. I'm doing it now with my legs so I can run farther without them getting tired as quickly.
Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 01:20 PM It allows you to perform for longer bouts, it also increases strength overall. If you are doing 80 pullups (for example) in 8-10 minutes, as opposed to trying to go for that time with sets of say 10 reps, you are going to be able to get more out of resting briefly more often than longer rests. Also, a good shock to your body when you want to change up your routine, then when you go back to your regular workout you will notice the difference. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
yessicarathsak Posts: 249 Joined: 2007/09/20	2008/02/15, 01:54 PM There is a program called crossfit which bases most of its workouts on endurance rather than strength. I did it for awhile, and it's pretty fun and challenging.
Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 01:59 PM yea? Haven't heard of it. Easy to find info on the net, or have any links? I should clarify something I said 2 posts up. Where I said 'you are going to be able to get more out of resting briefly more often than longer rests', I meant more as in benefit to your body, and the muscle group trained. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 02:33 PM I had posted this thread in another forum on here and got this response from merrillj. http://www.t-nation.com/readTopic.do?id=459765 read the whole article. exact same concept, though it explains the science and extreme benefit, with the exception of varying rest times and a set time limit. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
yessicarathsak Posts: 249 Joined: 2007/09/20	2008/02/15, 03:55 PM Yup, it's really easy. It's actually just www.crossfit.com haha. They're big on circuit training and that stuff. They give you a workout every day for 3-4 days and then it gives you an off day. I would definitely recommend it if you're looking for endurance training.
Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 04:17 PM I'll look into it, thanks -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
yessicarathsak Posts: 249 Joined: 2007/09/20	2008/02/15, 04:31 PM No problem, hopefully it helps you!