ENDURANCE - help please
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ENDURANCE - help please - 10/9/2007 4:50:46 PM
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FLliving23
Posts: 9
Joined: 10/9/2007
Status: offline
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Hey everyone, I've been reading the forums for quite a bit now..
I am 22 years old, almost 23 (184 lbs, 20% body fat) and I have just started lifting weights for almost 3 months.. 2 months on my own and recently got a personal trainer for the past 3 weeks..
I have never really lifted weights or done any physical activity whatsoever before this..
What I have found out during my training is that my endurance is complete and utter crap. After a set of 12 pushups which I can do just fine, the next set I can barely do and my trainer needs to spot me and help me out.. 3rd set was all with help.. I never heard of anyone having this bad endurance before..
Same thing with the bench press, did first set fine, 2nd set with a lot of help, and the trainer needed to lower the weights to almost nothing on the 3rd set and still needed to help out.
Same with dual axis press machine, started at 30 lbs, then ended up barely being able to do them at 10 lbs..
Anyways thats the picture. Now I read that you need to do high reps, low weight for endurance training, but I'm looking for muscle mass more than anything. Is there any way to maximize and train for both of these purposes? Should I keep continuing to do strength training, and in time hope for my endurance to get up a little bit, or should I stick to endurance training for now? My trainer really hasnt changed anything, just 12 reps per set as always.. And he says just keep coming and itll get better..
Any help with this would be GREATLY appreciated, getting real frustrated here...
Thanks in advance
< Message edited by FLliving23 -- 10/22/2007 12:45:07 AM >
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RE: ENDURANCE - help please - 10/22/2007 12:45:18 AM
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FLliving23
Posts: 9
Joined: 10/9/2007
Status: offline
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Anyone? :)
(in reply to FLliving23)
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RE: ENDURANCE - help please - 10/22/2007 4:54:29 AM
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smoundzou
Posts: 2249
Joined: 5/4/2007
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It sounds as if your trainer is loading too much weight for the first set of each exercise. Not sure what type of routine he has you one but if you've only been training for a few months.. the below routine would best serve helping to build mass.
Keep in mind that diet is important. You made no mention of how you're eating but in general, to gain mass you'll need to eat about 500 cals above your daily maintainance calories.. I would suggest finding a calorie Calculator to determine what that would be. To increase lean muscle mass your goal should be to gain about 1lb per week.
Regarding rep ranges and sets... I'm not sure there is an answer to this questions. In general, I would suggest doing 3 sets of each exercise between 8-12 reps.
Sample 3 day Full Body Routine
Monday:
Squat
Incline Bench
OH Press
Seated Rows
Pullups, or Pulldowns
Wednesday
Deadlift
Flat Bench or weighted dips
OH Press
DB or BB Bent over Rows
Pullups or pulldowns
Friday:
Squats
Incline Bench
OH Press
Seated Rows, single arm
Pullups or pulldowns
The above routine is made up of all compound exercises and will more than stimulate muscle growth.
Start the routine off by determining your 1 rep maximum lift for each exercise. This can be done with a calculator as well. Then start the routine with approximately 60% of that one max rep for each exercise. Each workout, add about 5lbs of weight..
I would not suggest going to failure. If you choose to do 3 sets of 10 reps for an exercise. you should be able to complete each rep with good form with no help from a spotter. if you can't complete 3 sets of 10 reps.. the weight is too heavy... simply drop it down 5lbs.
do this routine for about 8 weeks and when you finally stall out.. meaning, can no longer progress, take a day or two off and re-establish your 1 rep max and start all over again..
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
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DoNotClick
(in reply to FLliving23)
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RE: ENDURANCE - help please - 10/22/2007 8:39:50 PM
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mindfreak
Posts: 523
Joined: 3/20/2005
From: Borneo Island
Status: offline
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If you kaput before finishing a full set, then yeah, I would agree with smoundzou and you are doing too heavy. Work with lighter weights and do yourself a favour. Eventually your endurance will be better.
_____________________________
It's times like these, you learn to live again... |
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RE: ENDURANCE - help please - 10/25/2007 10:43:49 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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I explained the routine I was doing to someone here (second last post) and come to think of it this would build endurance as well. While working more on my mass routine another member of the gym came up to me and was saying how I wasn't doing bench press properly not in terms of form but more of reps and sets. What he showed me is endurance as far as I think, this is how it goes:
You lift the bar off the rack lower it half way down hold it there for 1.5 seconds or so, then lower it fully (keeping those 2 inches away from the chest) holding it there same amount of time and then going back to middle and holding it there the same amount of time and back to extended position. Honestly I would have to drop all the weight I was doing down and pretty much start all over again from 0. This routine didn't work for me because I was doing a lot more weight 3x8. So try that see how it goes.
As for pull-ups (not push-ups), someone on this forum mention if you raise yourself so the chin is above the bar and try and hold it there for 30 seconds that way you will build up endurance for pull-ups. I hope this helps.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to mindfreak)
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