When referring to muscular endurance, we are talking about the ability
of a muscle to sustain a single contraction over a period of time - or
the ability to perform repeated contractions against a submaximal load
- for example, paddling continuously.
Surfers can benefit a lot from this type of resistance training
for the upper body.
is a training method that builds
Maximal Strength training
, on the other hand, builds Maximal Strength and employs different
training methods...as does Hypertrophy
( for increasing the size of the muscles).
Many newcomers to weight training programs, especially women , are
concerned about whether they will or won't build muscle bulk.
On a muscular endurance
training program, you will not gain massive muscle bulk
(...although, if you are coming from a completely untrained state, you
are going to gain some
muscle tissue...) but you will see great gains in your
performance if you combine this training with your cardiovascular
Women starting on a training program need to
understand that they simply do not have the (testosterone) hormone
levels required to gain huge amounts of muscle tissue...and need never
fear that they are going to end up looking"bulky" and "amazon -like".
The only reason they will end up looking masculinised is if they take
heaps of steroids to induce extra muscle growth. In addition to this,
they would need to follow a high protein diet.
It takes a fair amount of dedicated
hypertrophy training and some serious hormones and protein
intake for a girl to start looking like a guy!
The way a muscular endurance program is structured ( the
of repetitions in a set, rest periods between sets etc) does
not provide the stimulus required to increase muscle size dramatically.
is what you need to do if you wish to build
muscle bulk....so ladies... never fear working on muscular endurance
it's only going to improve the way you look - by stripping off a few
kilos of fat and strengthening the muscle tissue you already have -
plus it will hugely complement your cardiovascular training routine.
Strength Endurance Training Principles
In this type of routine, we
employ high repetitions , lower weights and multiple sets of an
Weights are <65% 1RM
( your one repetition maximum)
Repetitions are >16 per set
Sets are >3
Rest between sets: Up to 120 seconds.
Combined with doing your "cardio" sessions, (which will train your
body's "energy systems", as well as acting as a resistance workout) a
good resistance programme can improve your performance by leaps and