How many sets & reps should be preformed to improve muscular endurance and muscular strengh?!


Question: How many sets & reps should be preformed to improve muscular endurance and muscular strengh.?
______ and _______ intensity (muscular endurance)

and

______ with _______ intensity(muscular strength)Health Question & Answer


Answers:
I honestly have no idea what Shannon D is talking about. Honestly, don't listen to her, her credentials look bogus. Everyone who knows anything about fitness knows there is no such thing as toning. "Toning" comes from having muscle mass and having low body fat, so that no fat covers the muscle and your definition can show. Bodyfat is not lowered by doing 15-20 reps, that makes no sense at all. Muscle grows, stays the same size, or shrinks. It doesn't "change it's shape due to higher reps". The higher rep myth must come from people think higher reps would burn fat like a form of cardio, which is untrue because, again, anyone who knows anything about fitness knows that spot reduction is a myth.

Muscular endurance, NOT TONING, comes from the 12-20+ rep range. Hence why people can do hundreds of pushups but they don't necessarily have a lot of muscle. Their muscle fibers are more suited to endurance.

Muscle strength comes from lower rep ranges, from 1-5. This again doesn't necessarily have to do with muscle size, but with the ability to recruit muscle fibers to lift more weight. The neuromuscular system is used. The muscle you have becomes more efficient at lifting weights in certain motions like bench pressing, or deadlifting. Hence, why you have 150 pound kids benching 400+ pounds even though they look like they couldn't do 225.

Honestly, these Top Contributors on this board spout so much nonsense.

Everything I'm saying can be easily confirmed. Google:

"toning myth"
"powerlifters rep range"
"neuromuscular system weightlifting"
"spot reduction myth"
"muscular endurance rep range"Health Question & Answer

I do a push pull workout on most days. 3 days a week i do strength training and the other 3 I do 65 minutes cardio moderate speed (3.5- 3.7) on an incline of 10-13. I take sundays off. to rest and relax. Push pull for example is doing triceps extension with or without a break then doing biceps curls and adding reverse or regular crunches in there to make sure I get abs in and it cuts down on time. I do abs a lot to keep my core strong. I try to get all of the muscles in that area to work together on the same day. do the amount of weight for what you want to accomplish. Say for toning, light weight ans high reps(15-20) and 3-4 sets. To build muscle, 2-3 sets and 10-12 reps. All beginners need to start with 1-2 sets and 8-10 reps with light weights. Remember to stretch after your workout to keep from cramping up.10-15 minutes of stretching is optimal. This workout can be done all at once or like you would do 2 a days.

monday- biceps triceps and shoulders/ cardio for 65 minutes
tuesday

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