Cardiovascular weightraining for endurance purposes. [Forum Archive]

Pages: 1

Cardiovascular weightraining for endurance purposes.

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Pianomahnn

I'm a rockclimber and upperbody muscle endurance is quite important to succeed in climbing any given route. I'm thinking...if I can run/bike/swim for a long period of time, why I can't I attempt to the lift in the same manner?

I'm curious if anyone here does what I would consider cardiovascular/endurance weighlifting. I would consider this light weight with many, many reps. I've been incorporating this method of working out once a week and have noticed very nice improvements in my muscle strength and endurance. If, in a given week, I'm not able to do these endurance lifting sessions, I've noticed that the following week I won't be lifting as much, or will have lesser gains than normal.

This is more experimental than anything, but it seems to be doing what I want. I don't feel any abnormal aches or pains, and no weird health effects. This, I assume, means this experimental exercise plan works fine, or at least isn't causing any real harm.

edit: Just as an idea of what I do...

I'm about 155 and will hop on one of those pullup machines, take about 80 lbs off, and do around 500 pullups that way. Sets of 100 or so. I employ this same technique with other exercises that target chest, shoulders, and tris...but not quite that many reps. Between 50-80 reps depending on the weight and exercise.

Posted by: Squaggleboggin

Whatever works, go with it. It seems as though you analyzed the types of movements involved in the particular area you were trying to improve, came up with a plan, followed through, and saw results. If I were you and I kept seeing results and real-world carryover as well, I'd keep doing what I'm doing and never stop improving. But wait until a more experience member chimes in to make sure...

Posted by: ricky_rocket

Quote:

Originally Posted by Pianomahnn

I would consider cardiovascular/endurance weighlifting. I would consider this light weight with many, many reps. I've been incorporating this method of working out once a week and have noticed very nice improvements in my muscle strength and endurance.

If you are getting stronger your muscles are growing. Sounds like you are working the muscle enough to grow, so I'm thinking your "light weight" really isn't that light. Like if you bech press 10 pounds for 100 reps, you most lieky wouldn't see any gains and it would just be a waste of time because it's not enough weight to cause your muscles to work.

How many reps and what type of weight exercises are you doing ?

Posted by: Pianomahnn

Quote:

Originally Posted by ricky_rocket

If I wasn't working the muscle, it wouldn't be exercise. ;-)

I work them until near failure with very light weight compared to what I could do 8 times or so. Example, with a shoulder press I get down to the point where pressing 5 or 10 lbs a few times is a real struggle.

Posted by: TJ Cline

When I was my strongest I always had a very low set high rep day. For example on Monday I would do 9 sets of chest for 6-8 reps, and on Friday I would do 2 sets of 40-50 reps. High reps are great in small doses.

Posted by: LAM

Quote:

Originally Posted by ricky_rocket

If you are getting stronger your muscles are growing.

Neurological efficiency has a great deal to to with increasing strength but not will neccassirly stimulate hypertrophy.

(CLICK HERE here to view the original thread with full colors/images)

Cardiovascular weightraining for endurance purposes.

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60