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Muscle Building Questions - Increase Muscular
Stamina & Endurance
Question:
I'm currently aiming to increase stamina and endurance of my
muscles. How many reps should I do per set? By how much should I increase the
weight in each set? Should I increase it in every set or should I stick to the
same weight when doing the sets & then increase it on another routine? Thanks
for your reply.
Answer:
You should really focus on mixing up your rep ranges every workout.
For one workout, do low rep and very high weight sets (4-7 reps per set). For
another workout, use high reps and lighter weight (12-15 reps per set). This way
you will always shock your muscles and continue giving them different stimuli
to grow. Use the basic pyramid style training method in your training also.
An example heavy day would look like this:
Chest
- Bench Press
Set 1: Warm-up set (15-20 reps)
Set 2: 7 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 4 reps
An example light day
would look like this:
Chest
- Bench Press
Set 1: Warm-up set (15-20 reps)
Set 2: 15 reps
Set 3: 14 reps
Set 4: 13 reps
Set 5: 12 reps
Always use the weight
which you can barely get up for the last rep in your range. Make sure to use a
spotter when using this "positive failure" method (or use Hammer Strength
machines). By training this way, you will gain maximum muscle mass and strength.
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