Muscular endurance is the ability of a muscle or muscle group to exert force to overcome resistance in repeated efforts. In short, this means the ability to lift a little bit of weight many times. High-resistance training is a workout for achieving gains in muscular endurance. Light resistance can be used, or calisthenic-type exercises are appropriate. With high-repetition training, a workout consisting of single, extended sets can be an effective program for increasing muscle mass and definition.
Selecting Resistance
Unlike muscular strength, which measures the amount of weight lifted, muscular endurance measures the number of times the weight can be lifted. It is important to determine the maximum amount of weight that can be lifted to find the weight that should be used for high-repetition training. Repetition training should involve lifting weight that is about 30 percent of maximal strength. If the maximum bench press is 100 lb. for one lift, 30 lbs. should be used for repetition training.
For calisthenic-type exercises, the resistance used is body weight. Examples of calisthenic-type training are push-ups, pull-ups, dips and sit-ups. Single-set training is effective when fatigue is reached for every exercise.
Breakdown Sets
Breakdown sets are done with the same exercise using different weights. One extended set is completed with different weights in order from heaviest until lightest. Start with the highest weight, complete enough repetitions until fatigued, then continue with the next weight. Suggested exercises for breakdown sets include dumbell presses, shoulder presses, lat pulldowns, bicep curls, tricep pushdowns, leg extensions and leg curls.
Super Sets
Super sets are extended sets broken down into two subsets for opposite muscle groups. For example, the set can start with chest presses completed to fatigue, then switching to lat pulldowns completed to fatigue. This extended set works chest and back muscles, which are opposing muscle groups. Other examples of super sets are bicep curls and tricep pushdowns and leg extensions and leg curls. Super setting is popular for increases in muscle mass.
Forced Repetition Sets
Forced repetitions are extended sets performed with a partner to assist. The set starts like a regular set to failure. The set continues with the partner assisting with the first part, or lifting of the weight to overcome gravity. Then no help is given for the second part, or lowering of the weight to the starting position. All weight-training exercises can be performed with this technique.
Considerations
Exercising to failure is a common extended-set, high-repetition training method. Participants need to be aware that there is a chance for injury to occur when training to the point of failure. Understanding the difference between muscle fatigue and muscle strain is important. The extended set needs to end when muscles are fatigued, not strained. Weight training is effective for increasing muscle mass. However, training for muscular strength results in larger size gains when compared to training for muscular endurance. This is because of the increased amount of weight that can be lifted with lowered repetitions.
The primary purpose of high-repetition training is to increase muscle definition.
References
- "Personal Training Manual"; American Council on Exercise; 1991
- "Keep Moving! Fitness Through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines; 2000
- "Weight Training"; Richard W. Field and Scott O. Roberts; 1999
Member Comments