strength, power, endurance

[shampoo]

Hi Everyone,

this is my first post but i have been following this forum regularly and i must say there is wealth of knowldge and knowldeable ppl here. Thanks to all...

Now I have couple of questions;
1- what is the diff btw strength, power and endurance ( i have some idea but still not clear) and how can one change his/her trainig routine to target for specific results.

2- couple of weeks ago i hurt my right arm (im lefty so my left is stronger) while doing cable flys. I think i tore muscle from the bone, but not sure abut it. I felt the pain in my uppper arm between tricep and bicep. My question is how long i should give it to heal? I workedout few days ago with light weights and it didnt feel that bad, although my right arm was more sore then the left.

3- I want to increase my bench press, currently i can do 115lb for 8reps max. I want to know what execersics and muscles i should target to increase bench press.

thanks in advance

 

[mike100]

good questions...

u got some good questions, hopefully i can give some good answers...

when i think of strength i think of being able to lift something heavy or hold something heavy for a long period of time. it may not be fast but u can lift it or hold it. for example if u have strong legs u can hold ur self in a position where u legs are bent at 90 degree angles for over a minute. i think of power as driving force. the amount of weight u can lift and the explosiveness of the movement. meaning u can bench 185lbs with an explosive force, not just slowly moving ur arms. punches are powerful, speed and strength together is power. endurance is how long u can do something for. if u can run 8 (9minute) miles and u want to be able to run 11 (9minute) miles that means u need to increase ur endurance.

to increase indurance do stuff like running long distances and or biking long distances. to increase strenght, i believe, not 100% certain, u do heavy weights with low reps and to increase power u do fast controlled reps with a low rep count, meaning u only do five or six.

to increase ur bench i suggest u strengthen ur triceps, thats where a great deal of ur bench comes from. do tricep pull downs and dips. then work in dumbell flyers for an alternate pec workout.


hope all this helps and good luck.