How can I increase strength and muscle endurance?
Hi! My name is .... ok, internet safety ;] Anyway, as I said in my question; I would like to know how to -Increase my maximum strength -Increase my muscle endurance -burn fat if possible as well Ok, so i would like to definitely do the top two, and the third one will eventually come with the muscles getting bigger (in-case you're somebody with less knowledge about this kind of stuff, basically more muscle burns more fat), but I would prefer to know more tips/techniques on how to burn fat effectively. I have the "diet" worked out, or as i prefer to call it; the lifestyle choice, so on the whole i'd prefer things away from the subject on eating, unless you think it will help. um... i think thats more or less all i need to say. ~Thanks for your time ^^
Muscular Strength vs. Muscle Endurance?
Strength is how strong u are and how much u can lift Endurance is how long u can workout for If u want to get stronger just use heavier weights and do less reps, add weight every other workout and u will notice a stregth gain pretty quick For endurance, work on your cardio, running, walking, lifting less weight too with more reps
My goal is muscle strength and endurance, not size. What diet is best for that?
Your goal will mostly be determined by your training focus and also for the most part strength/endurance don't go hand in hand. However here is what you can do to reap benefits of both:Start with these 6 compound exercises with 3 sets of 5 to 6 reps to focus on strength building:Then use dumbbells or weight machines at the gym to work on isolation exercises such as tricep extensions, bicep curls, etc. with 5 sets of 15 reps to help you build muscle endurance. For detailed dumbbell training for your whole body:Dumbbell & Barbell Workouts & Tutorials You can also add 15 to 20 min HIIT cardio on a cardio machine to help you train endurance. In terms of diet you probably want to eat at your calorie maintenance with a slight surplus (about 250) and eat at a proper lean bulking macro (protein, fat, carb):Protein: 0.8 to 1 g per pound of body weight Fat: 20 to 35% of your total calorie Carb: remaining calorie after protein and fat For detailed step by step tutorial on lean bulking macros to focus on strength building and minimal fat gain:After you figure out your macros, you can technically eat anything you want as long as you can fit your foods into your daily macros + 25 g fiber. You do however want to eat 80% healthy and 20% playful foods for overall health as well and also for more proper energy at the gym. Here are a list of healthy breakfast, lunch, dinner, and snack recipes with detailed macro info to help you fit them into your daily macros and also allow you to fit in some playful foods:Healthy Breakfast RecipesHealthy Lunch and Dinner RecipesHealthy Side Dishes (Tasty Veggies & More)Healthy Dessert RecipesHopefully this helps and good luck!
Whats the difference between muscle bulk (size) and strength?
Hey man there is a big difference between training for muscle mass and training for muscular strength, power and endurance. Each type of muscular strength must be trained for optimum performance under any circumstance, muscular strength is measured by the ability to move a weight from one point to another with speed... therefore it is often called Speed Strength. Strength Endurance Strength endurance is the ability to be as strong as possible... for as long as possible. This type of muscular strength is characterized by the ability to perform a strength movement repeatedly for an extended period of time without giving into fatigue or sacrificing form. An effective physical training program should address the improvement of each type of muscular strength... Not just one type of strength at the expense of the others. Bodybuilding type training focuses on building muscle mass... and improvement in performance and muscular strength is secondary. This leads me to an interesting question... will your muscles get bigger by training all aspects of strength? The answer is yes... they will get just as big as they need to get to optimize performance! Optimize muscular strength performance... don't Maximize muscle mass. After all, it is always better to be stronger than you appear... than to appear stronger than you are! One final note... You must always keep in mind that muscular strength training is only one of many components of a well balanced physical fitness training program. You should strive to optimize your muscular strength in conjunction with the other physical abilities... Not maximize your strength at the expense of them.
Can endurance training build muscle?
I apologize, however, these responses are slightly inaccurate. Examine “build muscle.” Endurance training will build muscle in primary mover muscles for those of low fitness or where atrophy occurred. Endurance training g is not just cardio. It does much more than train the cardiovascular system. It increases nutrient density of muscles and modifies the chemical structure of working muscles. It strengthens muscles.However, in trained athletes, you will not have hypertrophy or big muscle making from endurance training. Muscles are modified according to the training stress places upon them. Endurance training stresses the nutrient availability and capacity to provide a long duration of series of contractions whereas hypertrophy results from muscles being challenged from the amount of force being produced.
Does muscle mass interfere with being a good endurance athlete?
I´m 5 foot 8 (174 cm) tall and I weigh 80 kg, mainly because of a lot of strenght training, muscle mass. I'm doing endurance training too,running, but I kinda feel I could have been a lot better at it if I would give up strenght training, then my weight would go down fast and I could run a lot longer. So does muscle mass (resulting in weight) affect endurance?
What is the difference between muscle strength and muscle endurance?
The names explain themselves. Muscle strength, or strength, means that you can generate a great force/strength/power for a short moment, or for one lift. Sprinters, Olympic Weightlifters, Jumpers. They all require strength, as they aren't required to last very long, but to perform quickly and efficiently. Muscle endurance. Being able to perform an strenuous activity for a longer duration of time. To be able to generate and continue to hold a force for a certain duration of time. Long distance runners, Rowers, Military, Soccer players. These all are required to generate power through a certain amount of time, and "endure" it. It is true that a strong person won't have enough endurance to last as long, but an endurance athlete is nowhere near the strength of a strength/power athlete. When it comes to lifts, though, the stronger person will probably have more reps than the more endurant person, but he wouldn't last in his endurance sport. - MMA and BJJ are two such sports. MMA require more of an endurance, while BJJ require strength to grapple your opponent and hold on to him and defend against his strength.
What reps/sets combinations give muscle strength/flexibility/endurance/mass respectively?
Strength : 4-6 reps per set beginning at about 4-8 sets per body partHypertrophy (mass/size): 8-12 reps 8 - 15 setsEndurance: 12 - 18 reps 8-10 setsHowever, set and rep court alone don't determine the muscle response to stimulation. It is in fact the volume and intensity that determine this.High intensity training for pure strength, moderate intensity for hyper trophy and low intensity for endurance.Have a read through this article for more http://www.aworkoutroutine.com/w...