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2008/02/15, 07:28 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.
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train smart, then hard
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form over weight
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warmup, cooldown & stretch so seldom seen
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2008/02/15, 12:30 PM
Ever heard of EDT?
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2008/02/15, 01:15 PM
escalating density training? I've come accross it before browsing but the site I was on seemed to be a newsletter/product type site where you had to pay to see the system, so I left. Do you have any good links for it? Anything you can say about it on here?
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train smart, then hard
----------------------
form over weight
----------------------
warmup, cooldown & stretch so seldom seen
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2008/02/15, 01:28 PM
http://www.t-nation.com/readTopic.do?id=459765
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2008/02/15, 02:28 PM
Just read the article... exact same concept, with the exception of the varying rest times and having the set time limit. Great way to manage your workout better and keep track... watch the watch, listen to your body and count the reps. Much appreciated.
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train smart, then hard
----------------------
form over weight
----------------------
warmup, cooldown & stretch so seldom seen
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