This new routine I plan on starting next week is very similar to what I did the time before the one I'm doing. The goal is to target type I muscle fiber type to target my long endurance abilities, plus gain some strength in the process. All about 4 working sets of 15-20 reps. Probably around 70% of strength. Also cutting down a little on calories. Everything is to be done fast (or should I go slow for endurance?) but in good form. Here it is:
Do a minute or two of the stationary bike for blood circulation in legs.
Speed crunches (30-40 reps)
Leg lifts on bench
Alright, let me have it with your opinions and facts, I've posted this to hear from you guys because I have plenty of respect for the members of this site.
Endurance for what?
I don't like the idea of worrying about which fibers youare targeting - train towrds a specific goal, and alter your training as your goals change.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
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muscle endurance, one routine for strength, one to compact muscles and increase endurance. that's how i've been doing it for about 9 months now.Originally Posted by Paul Stagg
super, I think Paul was asking why u'd like to increase muscle endurance vs increase size or gain strength.
Do you participate in endurance sports?
no, but i think that i need better endurance, as i'm pretty sure that most of my fibers are fast twitch, and i can't run for long periods of time. plus it's a really good change from the small reps and sets that i have been doing. don't get me wrong, i love to train for strength, but i like to be compact as well. there are lots of guys bigger than me who are weaker, so i see that size doesn't equal strength. the answer is pretty much that i want to get stronger during one routine, and then build up endurance and compact my muscles during the next, and then alternate them. geoff and paul: does this sound like a good deal to you, for the goal of having an excellent body and being freakishly strong? or am i just pissing in the wind?
I just throw in a last set of 20 reps after 2-3 low rep bulking sets, that will do more for both types of fibers. You tire out your explosive strength muscles first with the low reps, then when you do 15-20 reps until failure you really hit every last fiber of that muscle. I've made good gains when I've done that.
And for the type of endurance you probably want, you need to jog or ride a bike. Jogging is the best IMHO. I WISH I COULD STILL DO IT! (got a bum leg from a car accident)
Last edited by chris6969; 06-18-2004 at 03:05 PM.
Preface everything I say with: "For intellectual curiosity:"
or: "A friend wanted to know:"
I like chris's idea!
or you might like something like HST?
it is basically a series of 3 week cycles, the first being 15 reps, the second 10 the third 5.
so you'll be getting endurance, then size, then strength training.
You could knock out the middle 10 rep cycle, so you'd just get the strength/endurace parts in.
You could even adjust the rep ranges to something like 20 & 3 for a wider range....and even adjust the workouts from a 2 week cycle to 4 or 5.
If ur unfamiliar with HST the website offers plenty of information on the how's and why's of how they (Bryan Haycock) came up with the routine.
I'm not sure what kinda results u'd get...but if ur goals are endurance and strength then that might be the ticket. Although people with a background in physiology might offer you a better answer (paul and augs)