Endurance workout, intensitivity?

K

Karky

2
sunday - chest and biceps.
monday - abs, legs and cardio
tuesday - , triceps and shoulders.
wensday - rest
thursday - chest, back, biceps and legs.
friday - rest
saturday - cardio, and abs.

thats what days i work out what. i do about 15 reps and 3 sets each exersice and i do about 3 exersices each muscle group.
i just dont know if its too intense or if i should do it more intense. like my triceps is only being workout once each week, is that enough to get good progress?

also i read that i should do 15-20 reps and when i can do 20 reps with an exersice its i should put on more weight and go down to like 15 reps, then work that up to 20, then put on more again.
but what i dident understand with that is if i should only put on more weight if i can do 20 reps on ONE set or if i can do 20 reps on all 3 sets? thing is, what i work out with now, i can do 20 reps in one set, but no way i can do 20 reps on all 3 sets, so i keep it to 15 reps each set instead. get my point?

before this i have been trying to get some bigger muscle for a while. did reps per set of 10,8,6,6. will my explosive musscle force drop if i do endurance for a month? or will it not be affected? after i have done this endurance thing for a month i plan on doing some explosive again.
 
What's your goals with lifting? Are you male or female?

15-20 reps is really too high, that's more of a cardio range than muscle building range.

Your tris can be worked at other times (and should be) when working with any push exercises, so I wouldn't worry too much about them.
 
male. i want to get more muscle endurance, atleast for now.
and cardio? i hardly get tiered in a cardio way when lifting weights :S
how many reps do you think then? 12-15? i just heard that with 15-20 reps i would be only getting muscle endurance, which is what i want.

also, what about rest between sets? i heard 30-120 sec when doing endurance training, but what if i do shorter pauses? whats the difference? would it be better towards endurance training or worse?
 
There are different types of muscle fibers and endurance and explosiveness don't go together. The fast twice muscle fiber is what you build when you do lower reps, and slow twitch when you do higher reps. Doing a lot of high rep activity or cardio will hurt your overall strength.

I'll let someone else answer this further as I try to stay away from the high rep/slow twitch type exercises.
 
Muck said:
There are different types of muscle fibers and endurance and explosiveness don't go together. The fast twice muscle fiber is what you build when you do lower reps, and slow twitch when you do higher reps. Doing a lot of high rep activity or cardio will hurt your overall strength.

I'll let someone else answer this further as I try to stay away from the high rep/slow twitch type exercises.
Click to expand...

so i cant get both endurance and strenght? i have to choose? cant both muscle fibers be strong at the same time?
 
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