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15-20 minute workout to make me superhero strong - Page 3

post #31 of 32
6/5/08 at 10:06pm
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hey sorry - havent looked in on this thread for a few days. Ya, I talked to the guy who runs the gym (who also teaches BJJ and is one of the boxing trainers), his take on it was I am not lacking in strength or explosive power, but have issues with muscle fatigue. Interesting take, and not something I had considered really. Anyhow, he proposed me a 3 exercise routine, all machines. Pulldowns, legpress, seated bench press. He has me starting at the lowest weight, 10 reps, up the weight, 10 reps, up the weight, no rest until I reach a weight where I cannot do 10, when I drop the weight one level and complete the 10. Start over at last failing weight, increase if possible, and do the circuit again. Done it twice, went around the machines twice both times (~20 mins, so I'm happy), and am quite sore today, which I guess is a good thing...will let you know how it pans out.
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post #32 of 32
6/6/08 at 12:06pm
While I cannot tell if the diagnosis is correct, I can tell you that most men who lift weight wholly neglect the muscular endurance rep range (somewhere in the 14-15 --> upper 30s range gerally)... Unless of course they work some sort of job that would get this type of practice outside the gym. Most men just focus on the more maximized hypertrophy range (7-8 --> 12-13 range) or the brute strength training at near maximal force (0-6 range). Working out in these areas are great and fit with most people's goals; but for the average male that's looking to be fit, having good muscular endurance can provide very helpful in everyday life. An interesting program that quite effective to try sometime is the HST program, that interestingly combines muscular strength, endurance and hypertrophy rep ranges of 15, 10, 5 that rotate every two weeks. There also are some other interesting principles incorporated as well. http://www.hypertrophy-specific.com/ However, if you like the program your on now, that's half the battle and I'd stick with it for now.
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