But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just reps. These very heavy weights provide the stimulus needed to grow stronger. In fact, that's how the biggest and strongest men and women in the world train—especially powerlifters.
They throw around superhuman weights in competition, and you can bet they practice in a similar fashion. Train like a strength athlete: Strength trainers differ from bodybuilders, in that they typically avoid taking sets to muscle failure, which could adversely affect the nervous system.
Most of these individuals don't train heavy all the time, however. They cycle high-intensity periods heavy training with low-intensity periods to save their joints, reduce the risk of injury, and peak at the right time for competition.
Hence, they typically follow a or week periodized program that gets progressively heavier. That means doing sets of 5 reps, 3, and finally 2 and 1.
The strength trainer also targets the fast-twitch fibers. His focus isn't just on building and strengthening the muscle fibers themselves, but also training the nervous system. Rest periods between sets for main lifts are fairly long—up to minutes—so that incomplete recovery doesn't inhibit succeeding sets. After the main multijoint exercise, additional movements are included to strengthen weak links in the execution of the main lift.
Your eye may be on getting as big or as strong as possible, but not everyone wants to pursue that goal. The classic example of the marathon runner, who runs at a steady pace for plus miles, is one geared toward improving muscle endurance.
In the gym, that translates into using a lighter load for 15 or more of reps. Low-intensity training is typically considered aerobic exercise, since oxygen plays a key role in energy or production. This allows you to maintain your activity level for a longer period of time. This energy process occurs primarily in slow-twitch muscle fibers, so performing low-intensity, high-repetition training builds up the mechanisms within the muscle cell that make it more aerobically efficient.
This type of training enhances the muscle's endurance without necessarily increasing the size of the muscle. Highly trained aerobic athletes can do lots of reps for long periods of time without fatiguing, but you won't typically see a sprinter's body on a marathon runner.
Focusing on muscle endurance means choosing fairly light weights that can be done for reps or more. Train like an endurance athlete: Most endurance sports aren't gym-based, so it's hard to duplicate their motions with weights. Rest periods should be kept fairly short, since oxygen intake and lactic-acid removal shouldn't be limiting factors as you exercise. Discovering how many reps you should do also tells you how much weight you should lift.
The two are inseparably linked. If you were to plot a graph, you'd discover a near-linear inverse relationship between the two: add more weight and you can do fewer reps; with a lighter weight, you can do more reps.
I'm always amazed when I train with a new partner who has been stuck at a certain weight-and-rep scheme—say, dumbbell bench press with 80 pounds for 8 reps.
I'll tell him to grab the 90s, to which he'll respond, "I can't do that! If you love outdoor recreational activities and sports, or if you have a laborious job, consider lifting weights for muscular endurance. Muscular endurance refers to how long your muscles can keep moving under a given load. This differs from cardiovascular endurance and offers its own set of benefits, particularly increased stamina, which allows you to easily perform repetitive activities such as gardening or washing your car.
Having good muscular endurance also opens you up to a world of recreational opportunities like hiking and kayaking. To improve muscular endurance through weight lifting, lift 15 or more reps for each set. Weight training for endurance usually incorporates short rest periods in addition to high rep ranges, so you should expect to use much less weight than you would use when trying to build muscle or strength. Working to fatigue or failure isn't necessary if your goal is to build endurance.
Keep your focus on improving aerobic efficiency and you'll be good to go. Read more: Does lifting weights make women bulky? Here's a fun fact: You need not slave away at the treadmill to lose weight. Lifting weights can also help you lose weight and keep it off.
When lifting weights for weight loss , the rep range isn't nearly as important as just doing the work, especially if you're a beginner. High-volume resistance training elicits more of a cardio-like response, and it may burn more calories per session than low-volume resistance training. Weight training for strength, muscle mass and endurance can all benefit your weight loss efforts. Read more: The most effective workouts for getting in shape fast. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Be respectful, keep it civil and stay on topic. We delete comments that violate our policy , which we encourage you to read. Tip: Use higher reps and relatively lower loads to increase muscular endurance. Weightlifting can be an effective component of a weight loss program to increase energy expenditure and preserve muscle mass.
In one study, both moderate load 10 RM and low load 20 RM resistance training programs resulted in positive changes in body composition.
Tip: Vary your training by including different rep and load ranges to preserve muscle mass. While it is possible to increase many of these attributes at the same type, using specific rep ranges for goal specific training will make it easier to get closer to your individual goals. Periodization is the systematic planning and organization of a training program to reach peak physical shape during the most important competitions.
Let's go over how you could plan a periodized training program. When you start designing your training calendar, you can plan for an entire year, season, or few months. This phase will be the one where you focus on attributes that can help build a base for your top priority attributes that you would like to peak in during the season.
A bodybuilder may focus on increasing their absolute strength during this phase so that they can train at higher intensities when they prep for a show. Or a powerlifter may focus on higher rep hypertrophy focused training during this phase to increase size in a lagging muscle group.
During this phase, field sport athletes may choose to focus on attributes like muscular endurance or power. In season training is also known as the competition period. For bodybuilders and powerlifters this would be the phase when they focus on the attribute that is the highest priority like hypertrophy focused training or strength focused training.
For people that participate in field sports, this phase is usually one where they focus on maintaining their peak attributes since their actual sport practices and competitions take priority over their strength training during this phase.
Now that you have a better understanding of all the different rep ranges and ways you can organize your training, you can build out a program.
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