Please Scroll Down to See Forums Below I just recently started working out again, and after 2 weeks, I'm noticing it's a lot more effective for me than it was the last time I had a regular schedule. I've decided to blame that on my age. Anyway, how do I build strength and endurance through weight lifting with minimal hypertrophy? I've heard that doing a set of super-slow reps after a set of fast reps achieves this end; is that true? Also, is there anyway to do plyo excercises with weights without the risk of injury.
workout schedule help
- Thread starter Oniw17
- Start date
It's certainly possible to get strong without getting big. Not everyone wants to be a bodybuilder.
The key to building strength is low reps (under 8) and fast explosive force and adequate rest between sets. Nevermind the superslow stuff. Plyos are an advanced technique to use once you've built a foundation of strength.
Eddurance is built by higher reps and short rest periods. To do both, train in both rep ranges. You may want to cycle your reps within a workout, within a week or between cycles, say strength one month, endurance the next. Lots of options here.
For an efficient training system, concentrate on the big lifts, Squats, Deadlifts, upper body push and pull.
You body will grow if you caloritic intake is higher than you expenditure. If its a clean, nutritious diet and you train right, the growth will be mostly muscle. if it's junk food and you train inefficiently, it will be mostly fat. If you keep your calories balanced, you will get stronger, leaner and harder.
For more help on this type of training, try posting questions on the EXRX.Net forum. I find they have a lot of expertise in this are there.
You should also check out crossfit.com
Stu
The key to building strength is low reps (under 8) and fast explosive force and adequate rest between sets. Nevermind the superslow stuff. Plyos are an advanced technique to use once you've built a foundation of strength.
Eddurance is built by higher reps and short rest periods. To do both, train in both rep ranges. You may want to cycle your reps within a workout, within a week or between cycles, say strength one month, endurance the next. Lots of options here.
For an efficient training system, concentrate on the big lifts, Squats, Deadlifts, upper body push and pull.
You body will grow if you caloritic intake is higher than you expenditure. If its a clean, nutritious diet and you train right, the growth will be mostly muscle. if it's junk food and you train inefficiently, it will be mostly fat. If you keep your calories balanced, you will get stronger, leaner and harder.
For more help on this type of training, try posting questions on the EXRX.Net forum. I find they have a lot of expertise in this are there.
You should also check out crossfit.com
Stu
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