Hi FellasStrength Endurance Training
I would like to pursue strength endurance. Im not to much interested in pure size or pure power. Although i suspect some of both will happen as i progress. no big problem there.
Very little size or power will come from this training method.
Size comes from moderate load/rep with short rest periods to obtain and maintain a pump.
This is developed with low reps/moderate load. To maximize power development, longer rest period are needed.
i have read that if i use compound lifts in my 5rm for 3-4 reps per set for 10-15 sets with 30 sec rest breaks that it should work.
This falls more into the power training arena, providing you are using moderate loads.
Adenosine Triphosphate (ATP) is the fuel for power and strength.
You ATP is depleted in about 10 seconds.
50% of you ATP is restored to the muscles in 30 seconds. Thus, 30 second rest periods between sets (Cluster Sets) increases power ouput.
3 minutes plus is required for full ATP restoration. Full restoration insures you greatest power output is produced.
Any ideas if that would work? Strength Endurance
Any suggestions on a better program or routine would be greatly appreciated
To increase you strength endurance you need to perform high repetitions, 15 plus reps with short 30 second rest periods.
Im simply trying to get stronger for longer.Strength Endurance training will increase Limit Strength minutely.
Limit Strength is maximizes with heavy load, low reps and long rest periods.
See Saw Effect
Limit Strength and Strength Endurance are on opposite sides of the "See Saw".
When one goes up, the other goes down.
Training Limit Strength and Strength Endurance during the same training program will increase both.
You will end up having less strength that a strength athlete but more endurance.
You will have more less endurance than a strength endurance athelte but more strength.
Great information on basing you 1 Repetition Max off you Training Max.