From what I understand, lifting lower weights for more reps builds more endurance, and lifting heavier weights with less reps builds more muscle. I'd like to have both. I was told that if you lift heavy weights for low reps with lots of sets and low times in between sets it grows muscle and endurance in a balanced manner. Is that true? Does anyone else have any tips? Having some muscle mass in addition to strength would be nice too, as I'm a pretty scrawny guy. 

Views: 854

Reply to This

Replies to This Discussion

Why do you want muscular endurance? Are you a sports player? Or do you have any particular goals? If you're just looking to pack on some muscle then do StrongLifts or something similar. The endurance will handle itself later on.

Lots of people view muscular endurance like they do flexibility. Everyone says they should have it so they feel they need it. But you should really reflect what you need to do in life. If you are creaky and in pain do some more flexibility work. If you're puffed doing something you love or held back from some of your goals because of a lack of endurance work on it. If not, if strength and mass are your main goals, then find a program that leads you up to lifting heavy. 

The guys on here will be able to give you more exact recommendations of what but StrongLifts always looked like a good program to me. I don't lift weights (just do body weight stuff) so I'll hand over to the others now.

You forget deadlifts. I found squats great for leg and glute development, but for overall thickening, size and strength I found deadlifts to be King.

And they suck way more than squats, lol.

High bar.
I've been remiss in not learning the clean and press, but it's one exercise I feel I need someone to show me vs. just learn on Youtube. Just do the overhead press.

Wouldn't squats just improve your lower body? 

No, I'll point you to this article until one of the guys here who lifts gives you a more complete answer. Also remember, when that bar starts getting heavy holding it across your back and keeping good posture is going to start working pretty much everything. 

If you go to www.stronglifts.com on the left you can put in your name and email and get a book that goes through the entire program and explains the lifts, has success stories, etc. I'd suggest getting it, reading it and seeing if it is something that fits your goals. 

I've seen a lot of stuff in Men's Health that talks about designing programs around activities done during manual labor. Axe, sledge hammer, I know shoveling works pretty well, so does roofing. That kind of stuff will satisfy stronger/more endurance. Actually working hard will make you eat more and eating more will put on weight. As long as you consume more calories than you burn. I'm not very big either. . .but two of me can move an upright piano and then go do something else the rest of the day. Some of the "big guys" move the piano and their done for. . . more than size. . . you may not have the right fast/slow twitch muscle balance to get big. . . but you can turn it into steel. . . look at Bruce Lee.

Some what shameless plug, but the mace, club, and kettle bell are great ways to build strenght and endurance. The jury is still out on mass.

 

We've got a group here on AoM(Old School Iron Group) with some good link/info on them.

Get your hands on a copy of "Starting Strength" by Mark Rippetoe.

He's a strength coach, and through this work you'll see strength development from a coach's perspective; it's written for other coaches too, so it gets very technical but it will greatly help you understand all the mechanics of what you are asking about.  

His beginner program in the book is what I started on, and I was very happy with it.

if you're new to lifting or haven't worked out in some time, it would serve you well to start off with a program that has very little moving parts--in other words, something you can commit too. Following Stronglifts is a program i'd definitely recommend.  You're in and out of the gym in less than an hour, and it only requires you to go three times a week.  Follow the recommendation of what others have said.  Do squats, and deadlifts...SERIOUSLY.  Strength first!

"You can be anything you want. A warrior. An athlete. A hard man or woman ready to handle whatever life throws at you. But you must be strong first."

I got this xD The best range of reps for building muscle mass is around 8 to 12 reps per set. Any higher then this gives you a good pump and fills your muscles with blood but isn't really breaking down muscle tissue. Lower rep ranges, like 1 to 5, work more on shocking your nervous system, this helps you get crazy strong but you won't build like a bodybuilder would. 8 to 12 allows you to break down muscle tissue and gets you pumped up at the same time, think of it like a middle ground. You'll definitely become bigger, stronger, and have more endurance by sticking around this rep range and consitently increasing your weight and changing up your routine every couple of weeks.

RSS

Latest Activity

Tarquin Anstruther replied to Sir's discussion Polarization, "violent rhetoric" in the group The Great Debate
"As a non American I hesitate to comment but it seems to me that Trump incites hatred of people, individuals, races religions that he personally dislikes. This is not behaviour suitable to a leader of a country, and above all a country with such a…"
2 hours ago
Charles Dodd replied to Sir's discussion Polarization, "violent rhetoric" in the group The Great Debate
"The OP was about politics. Politics the exact realm where speech and debate *should* be the most heated. You're complaining about leftwing papers printing rabid opinion pieces? A play portraying Trump being assassinated? Ted Nugent getting…"
5 hours ago
Poe Dameron commented on Poe Dameron's photo
Thumbnail

image

"It went very well. I'm growing to enjoy being naked more"
6 hours ago
Jeffery joined Noel's group
Thumbnail

Geocaching

Welcome to the group for all of the outdoorsmen, history buffs who like waymarking, and anyone interested in gps games
7 hours ago
Jeffery joined Conrad Neil's group
Thumbnail

Teddy Roosevelt Appreciators

For those who agree that Teddy Roosevelt was a great, manly man.See More
7 hours ago
Sir replied to Braeden 2.0's discussion The Horror of Day to Day Life
"Eating dead things is gross, right?  But eating things that are still alive is grosser.  Since everything is either dead or alive, eating is gross.  Not just yogurt, cheese, and meat.  I'm talking salad here."
7 hours ago
Sir replied to Sir's discussion Polarization, "violent rhetoric" in the group The Great Debate
"If you have to imagine what other people are really thinking -- that people who support free speech and courtesy are secretly opposed to free speech and want safe spaces -- If you need a false dilemma -- that the only two alternatives are to…"
7 hours ago
Jeffery joined Nolan Poulson's group
Thumbnail

The Barbershop

It's just seems natural that Art of Manliness should have a barbershop group.  My intent of this group is to gather and share general thoughts and experiences concerning barbershops. Anything from a good barbershop that you have found  to pictures and stories of shops you have visited to discussing anything barbershop.  See More
9 hours ago

© 2017   Created by Brett McKay.   Powered by

Badges  |  Report an Issue  |  Terms of Service