So tomorrow I am starting my endurance week. I just finished my strength training week and in almost all my lifts I went up 10lbs. But what am I to expect to get better in during endurance week. I get that my endurance will go up. But will my strength stay the same? Go up? Or go down?
The way I see it is like when I do rep range for two weeks. I find the endurance gains from doing slightly lower weight and much higher repetition is not only easier on my joints but it also works the muscles in it's own way. All forms of fatigue trigger the metabolism for hypertrophy, it's just that what kind of fatigue determines what type of hypertrophy... make sense?
It's like when I run for 2 hours, I am definitely strengthening all the muscles used in running, and it's a great improvement factor in my running ability but it's not going to help me with sprinting very much.
Honestly I wouldn't be so concerned with your strength abilities. You're not going to come out of two weeks of endurance lifting lower weight at higher reps, and not be able to use the weight you were before hand. If you were say bench pressing 250lbs on the flat bench in an 8 rep set, and you do two weeks of endurance using 200lbs with 12 rep sets... you'll still be able to come back to lifting 250 lbs. Muscles have good memory and you're still training so atrophy isn't going to affect you enough to deplete your abilities in only a couple weeks.
Don't forget to keep your diet on point also, feeding your muscles what they need before and after every workout is essential to maintaining and growing.
"Years of hard work for only a single moment of perfection is a worthy trade." - Myself
Whatever you want of course. Why on earth are you doing an endurance week if you don't know what you want?
See thats my problem. I was told to change my workout every two weeks. From endurance to hypertrophy then to stength. But to be honest I'm not really looking for endurance gains. Im more looking for mass and strength gains. So should I just switch off between 2 weeks of 8 reps and then 2 weeks of heavy weights and 5 reps?
depends on what you are defining as "endurance" training and length of time this phase will last.
I mean like...like 2 sets of 12 reps with lighter weights and shorter resting period. And for 2 weeks.
If you're not looking for endurance, you don't have to do endurance phases that often. 2 weeks strength, 2 weeks hyperthrophy, 2 weeks endurance will do you well though. Not because you'll have more endurance, but because those two weeks serve as a deloading week for your CNS. You could limit it to one week too if you prefer that, but keep in mind that 12-20 reps still trigger some strength and hyperthrophy.
"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."
I know my endurance would suffer severely in the short term if I were to work week to week...
I could probably beneift from a light-heavy, or high-low intensity week-to-week shift though... That would be all experimental though, as I have never done it
Similar to how I myself attack it. When I go heavy, I usually drop off to low impact, am/ pm splits and back my low impact up with pilates.
The only thing you might give away by doing it is some of your hypertrpohy gains but you'd gain strength in it's place. I guess it'd depend on what your goals were.
[QUOTE=Plateau_Max;1665908]The way I see it is like when I do rep range for two weeks. I find the endurance gains from doing slightly lower weight and much higher repetition is not only easier on my joints but it also works the muscles in it's own way. All forms of fatigue trigger the metabolism for hypertrophy, it's just that what kind of fatigue determines what type of hypertrophy... make sense?
Obviously you haven't seen JC's gyno recently then??.. endurance ( high vol lower weight ) = ^ strength + - local mass but not per pound + ^ density and strength... is thaat what you mean?