Endurance Training

**Jill** · 09-30-2003, 11:12 AM

I recently found this website and its probably the most infomative one I've read in a while. I have a question. I'm training right now for endurance (30 reps / 30 sec rest) basically beacuse I dont want to put on any more size. I'm trying to lose some body fat with a somewhat strict diet. Any tips?? I dont want to lose any muscle, and Im not preparing for any competitions or anything. What do you think the max time period would be to 'endurance train', and what would you recomend after that cycle?

**ponyboy** · 09-30-2003, 02:22 PM

Endurance training and strength training are two totally different things because they use different fuel and energy systems in the body.

Just because you're lifting within a 10-12RM doesn't mean you're going to put on any size unless you eat more. If you get your diet in gear there is no reason why through lifting you can't achieve a muscular physique that is still small. I know lots of competitors (many on this board!) that lift heavy 3-5 days a week and look incredible. It will also help you lose bodyfat.

Read up on some of the stickys here and then let us help you with your diet and training. IMO a 30RM for anything is basically useless for any functional purpose.

**Jill** · 09-30-2003, 02:58 PM

So are you basically saying that high rep training is useless? A personal trainer actually recommended it to me. Will it not help me develop more tone rather than size?? (Which is what Im going for) Im confused now.

**gr81** · 09-30-2003, 08:15 PM

that just goes to show you how f'n stupid personal traininers are (generally speaking). building muscle is building muscle, there is no training to tone versus bulking, it is all the same thing. All toning means is losing the fat layer so you can see the muscles that were covered. the myth that higher reps will produce a "toning" effect is wrong. higher reps will recruit different slow twitch muscle fibers than training, but really high reps will just not illicit hypertrophy so really it can be pointless. I hate the myth that woman can't really weight train, they should just go in the gym and do really hihg reps schemes with little to no weight b/c they might accidentally get bulky is just ridiculous and counterproductive to woman who want to see results.

hey Jill, I don't really know what your goals are or anything but I am posting a few articles for you that deal with woman's weight training by woman who weight train, dispelling common myths and providing some insightful info that I think that most women who are starting to train should definately read. I hope you take a look at them

http://t-mag.com/nation_articles/274vixen.jsp
http://t-mag.com/nation_articles/275vixen.jsp
http://t-mag.com/nation_articles/254fun.jsp

**Jill** · 09-30-2003, 08:45 PM

I appreciate the advice, a lot. I have trained for several years, switching form low/high reps every few months. Ideally do you think 10-12, or 8-10 reps pryamiding the weight would be a good idea? I am already quite muscular, and am not one of those women who have a hard time putting on mass, Its quite easy for me. Its mostly the 'body fat' that I need to lose, which I know is controlled by diet and cardio!

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