Strength vs. Mass (and endurance too)

[rip]

All,

I am altering my workouts somewhat. I have decided that instead of muscle mass (for looks at the pool and on the beach), I want to build a solid foundation that will help me to be better at rock climbing, mountain biking, shovelling snow, and helping friends to move... Essentially, I would like to stay at 185 lbs. and not gain anymore.

In order to acheive this, I have decided that strength and endurance are more important than hypertrophy (bigger muscles).

So, there are generally 3 categories (that I know of) when lifting:

1. Ripped (endurance) = 15 or more reps per set
2. Mass (big muscles) = 8-12 reps per set
3. Strength = 6 or fewer reps per set

Because I want to use the weight lifting as my strength builder, I plan to follow a strength routine. For my endurance, I plan to do a separate endurance-based cardio routine.

My strength routine will work as follows (this example is my bench press):

Warm-up set = 10 reps @ 95 lbs.
Set 1 = 6 reps @ 170 lbs.
Set 2 = 5 reps @ 175 lbs.
Set 3 = 4 reps @ 185 lbs.
Set 4 = 3 reps @ 190 lbs.
Set 5 = 2 reps @ 200 lbs.
Set 6 = 1 rep @ 205 lbs.
Set 7 = 1 rep @ 205 lbs.

(BTW - My current bench max is: 220 lbs. Those numbers coorelate directly to this max and will adjust accordingly as I progress.)

My plan is to do this for all of my major muscle groups (once per week for each large muscle group).

I will split up my routine like so:

Monday = Chest, Shoulders and Triceps
Tuesday = VersaClimber cardio for 1 hour + 10 minutes of rope skipping
Wednesday = Core + grip training
Thursday = Legs
Friday = Upper Back (lats and traps) and Biceps
Saturday = VersaClimber cardio for 1 hour + 10 minutes of rope skipping
Sunday = Core, Neck, and 20 minutes of rope skipping

My problem... I want to work my legs. But, I do not want them to grow in size any more. For rock climbing, I want them light. Do you guys think that strength training them will keep them similar in size or increase them? Should I be doing an enduranced-based leg routine?

Also, I want to maximize my lats (pull-up), biceps and forearms for both strength and endurance... How can I acheive both strength and endurance?? This will be essential for rock climbing.

Anyone? Bueller?

-Rip

 

[Hoss]

Just curious, but why would you need strength? I mean as long as you had enough power to pull your self up (push with your legs) you'd be fine. There shouldn't be any reason for you to be able to pull more than you weigh (or am I missing something?). I think that endurance lifting would be optimal, never going under 14 reps.

 

[evolution]

Just curious, but why would you need strength?

I'm shocked at you, Mreik.

Rip, if you really want to work on your max strength, I would keep volume low and intensity high. I would also work up to a heavy double or single for your bench, push press, squat, deadlift, and good morning. You might also incorporate some high pulls and power cleans into your training. You might spend some time reading over at So, you would have two alternatives, work in your 90% of 1RM in a 5-6X2-3 or 2X5@70%, 1X3@80%, 2X2@90%, 1X1@95% (so to speak).

I would work an upper/lower split (I'm sure we all know I'm a fan of this set up by now).

On your second working of each muscle group, use it as an endurance set up. Throw your core work into this day. Farmers walks could be added for grip work on either upper or lower days.

Again, I urge you to go read over at and read up on their max effort days and then replace their speed days with an endurance day. So, your training would be a cross between almost like a power lifter and an endurance trainee.

Good luck!

 

[rip]

Mr. Eik,

Strength comes into play at the higher levels of climbing. Essentially, you may need to do a one-armed pull-up from time to time (these are tough). And, lockoffs are necessary many times that you place pro. Lockoffs can be hard on joints (especially the shoulder-cuff) and strength will help here more so than endurance. On top of all of that, strong tendons are vital.

But, for the most part, you are correct that endurance plays a larger role.

I like Evo's idea of doing Strength/Endurance instead of Strength/Speed.

Thanks guys,
Rip