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Example of Muscular Strength & Endurance

Example of Muscular Strength & Endurance


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When performing resistance training exercises, the workouts that you perform, the weights that you lift and the number of sets that you complete should all be determined based on your goal. Muscular strength and muscular endurance are two common goals that call for two different exercise programs.

Definitions

The National Academy of Sports Medicine defines muscular endurance as a muscle's ability to to contract for an extended period of time. It is also the body's ability to produce low levels of force for an extended period of time.

Muscular strength, also called strength endurance, is the ability to produce higher levels of force for slightly shorter amounts of time. There are many goals, such as increasing muscle size and maximizing the amount lifted, that fall underneath the umbrella of increasing muscular strength.

Benefits

Building muscular endurance will improve the relationship between your nervous system and your muscular system. It will also make you a more physically balanced and stable person and will allow you to safely begin working toward muscular strength, power and other more advanced goals.

There are many benefits to training for muscular strength, all of which depend on the particular goal. For example, muscular strength training can produce larger muscles, more toned muscles or an increased one rep maximum.

How to Build Muscular Endurance and Strength

To build muscular endurance, use light weights and perform multiple sets, around three, of high numbers of repetitions -- at least 12.

To build muscular strength, increase the size of your muscles and improve your one rep max, increase the weight and perform much fewer, around one to five, repetitions. To build muscular strength without increasing muscular size, increase the weight but stick to a high number of repetitions, around 15.

Work Out for Balance

Whether training for muscular endurance or muscular strength, it is important to work the full body. If you just focus on, for example, building large biceps, you will develop unevenness, instability and will be more prone to injury. Try to work body parts in groups, such as biceps and back and, for maximum results, push to the point of fatigue.



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