What Is Muscle Endurance Training? | Full Body Workout
There are numerous benefits of using resistance training, however arguably the three most popular reasons are for muscle building, strength training and muscular endurance.
This article will detail how you can adapt exercises through the use of resistance training for the purpose of muscular endurance and will also feature a full body muscular endurance workout for you to try at the end.
What is Muscular Endurance?
By using the term muscular endurance, we mean enabling the muscles to handle a certain resisted movement for a prolonged period of time; such as rowing, cycling, running and swimming.
Using resistance training in order to increase muscular endurance is an efficient method which allows you to create a training plan which enables you to mimic the movements of your sport and helps you to become better.
✓ An example of a resistance exercise which mimics a sporting movement is the cable row, which can be used to increase muscular endurance in order to improve your rowing technique.
Rep-Ranges // Percentages of Weight
In order to alter your training so that you’re able to perform a movement for longer (such as rowing), you can use higher rep ranges compared to hypertrophy and strength rep ranges. Typically, strength training is anything from 1-5 repetitions, and hypertrophy is generally considered to occur from performing 6-15.
Muscular Endurance Training
| Push - Pull - Legs Split
| Back/Biceps/Rear Delts/Traps - PULL | Sets & Reps |
| Cable Row | 3 x 15-25 |
| Cable Curls (EZ bar attachment) | 3 x 15-25 |
| Lateral Pull-down | 3 x 20-25 |
| Cable Shrugs | 3 x 15-25 |
| Rear-delt resistance machine | 3 x 20-25 |
| Legs Muscular Endurance - LEGS | Sets & Reps |
| Hack Squat | 3 x 20-25 |
| Stiff-legged Deadlifts | 3 x 15-25 |
| Leg Press (Standard width) | 3 x 20-25 |
| Hamstring Curls | 3 x 15-25 |
| Walking Lunges | 3 x 20 |
| Chest, Shoulders and Triceps - PUSH | Sets & Reps |
| Chest-Press | 3 x 20-25 |
| Triceps Dips | 3 x 20-25 |
| Cable Flyes | 3 x 15-25 |
| Cable V-bar Triceps Pushdowns | 3 x 20-25 |
| Resistance Machine Shoulder Press | 4 x 20-25 |
Notes |
✓ Rest for as little time as possible, begin by taking 90 seconds rest between sets/exercises and slowly decrease the resting time each time you perform the workout.
Take Home Message
For those of you who are training for a specific sport, feel free to just use one particular part of the training plan and add in some extra sets or exercises. EG: Further lower body movements if you're just focusing on legs.
Otherwise, if you're looking to increase overall muscular endurance this programme should enable you to begin exercising effectively.
