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PostPosted: Fri Feb 21, 2014 11:55 pm 
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former lurker

Joined: Fri Feb 21, 2014 11:32 pm
Posts: 2
Hi Fellas

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.

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.

Any ideas if that would work?

Any suggestions on a better program or routine would be greatly appreciated

Im simply trying to get stronger for longer.

Thanks


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PostPosted: Sat Feb 22, 2014 4:33 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
yup, that'll work. A couple of things to consider:

-use a "training max," not your true max. What I mean is, work up in sets of 5 (or 4, or 6, or whatever) and when the reps start to get slow, use that for the rest of your sets. No grinding reps. Don't always try and use your true 5RM as from day to day that'll fluctuate slightly.
-30s rest isn't much so after you've got your 5 I wouldn't do sets of more than 3 reps with it.
-keep an eye on form, especially with lifts like squats and deads. The minute form gets ropey you're done with that exercise.


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PostPosted: Sat Feb 22, 2014 11:05 am 
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Powerlifting Ninja
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Joined: Sun Dec 24, 2006 10:36 am
Posts: 1048
yamez wrote:
Hi Fellas

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.


Strength Endurance Training

Very little size or power will come from this training method.

Size/Hypertrophy

Size comes from moderate load/rep with short rest periods to obtain and maintain a pump.

Power

This is developed with low reps/moderate load. To maximize power development, longer rest period are needed.


Quote:
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.


Power Training

This falls more into the power training arena, providing you are using moderate loads.

ATP Restoration

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.


Quote:
Any ideas if that would work?

Any suggestions on a better program or routine would be greatly appreciated


Strength Endurance

To increase you strength endurance you need to perform high repetitions, 15 plus reps with short 30 second rest periods.


Quote:
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.

Conjugate Training

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.

RobertScott

Great information on basing you 1 Repetition Max off you Training Max.

Kenny Croxdale

_________________
Thanks TimD.


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PostPosted: Sun Feb 23, 2014 12:02 am 
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former lurker

Joined: Fri Feb 21, 2014 11:32 pm
Posts: 2
Hi

Thanks for the replies guys i think i will run with RobertScott's advice as thats very close to what i have read.

I agree with keep a strict eyes on form, with those many reps it would be easy to get sloppy and hurt myself!

I will keep you all informed as to how i go!

Thanks again

Yamez


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PostPosted: Thu Mar 06, 2014 7:45 pm 
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Novice
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Joined: Thu Feb 16, 2012 3:52 pm
Posts: 58
personally I tried an approach like this. It gave me some really good endurance but you really start to feel fatigued after awhile. My personal advice is to hit pure strength on one day and do extreme high intensity cardio like sprints at another time.

Like for example

Day 1
Strong Lifts

Day 2
5 Sets of 100 meter Sprints

Day 3
Strong Lifts

Day 4
8 sets of 50 Meter Sprints

Day 5
Strong Lifts

Day 6
Light 2 mile run and some jump rope

Day 7 Rest


Sprints should be done as fast as possible and you should rest 2 minutes per set. DO not forget a proper warm up. Run at least 1 lap around the track to get blood flowing and then start sprints. Make sure to breath properly as well.


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