How to build muscle endurance

Everyone is familiar with muscles, but when it comes to muscle endurance, many people may have such questions: what is muscle endurance? Muscle endurance is the working power of muscles, which is the ability of people's muscles to resist fatigue. This is an effective standard to test people's muscle fitness perfection. Muscle endurance is very important for people in life. Let’s talk about how to better exercise muscle endurance.

Develop absolute strength

Absolute strength is the force a person exerts to complete a certain action, regardless of its relationship to his body weight. The most important method to develop absolute strength is to choose the weight. If you do not conduct systematic training with quite large weights, the maximum strength of your muscles will not increase. Training with few but large repetitions is most conducive to developing muscle strength. The weight is generally determined by the percentage of maximum strength or the number of times that can be repeated in one training session. To develop maximum strength, use a weight that can be repeated 1-3 times (equivalent to 85%-95% of your maximum strength) for 3-5 sets of training, with 1-3 minutes rest between sets. Training once every other day is best. Bodybuilders regularly perform specialized training to develop absolute muscle strength. But in bodybuilding training, the main focus is on developing muscle volume, so the most effective weight for developing muscle volume is a weight that you can do continuously for 8-12 times, with a minimum of no less than 6 times and a maximum of no more than 15 times. If you can only do it continuously for less than 5 times, you will only develop muscle strength and rarely increase muscle volume. Training with many repetitions and medium weights can increase muscle volume and muscle endurance. If the weight can be repeated more than 20 times, muscle strength and muscle mass will rarely increase, which will consume energy in the body, reduce fat and develop muscle accumulation and endurance. To increase muscle strength and muscle mass, you should increase the weight when the training can be repeated more than 12 times. When the number of repetitions is less than 8 times, you should reduce the weight for training. But it should be noted that for people who do not regularly engage in strength training, the weight used at the beginning should not be too heavy, because the effect of strength training in the initial stage hardly depends on the weight, as long as the weight exceeds a certain minimum limit (about 40% of the maximum weight).

Develop speed strength

It refers to the force generated when muscles do isotonic contraction. Fatigue appears later in this type of training. The method of developing speed strength is different from that of developing absolute strength. You need to reduce the weight appropriately and complete the movement at the fastest speed. To develop speed strength, you need to use high-intensity interval training, that is, 60%-80% intensity, 5-10 times per set, 4-6 sets of training at explosive speed, and rest for 2-5 minutes between sets.

Breathing During Strength Exercises

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Principles and requirements to be followed in developing strength

The principle of overload and gradual increase in load. Overload means training at the maximum load or close to the maximum load that someone can bear. After adaptation, the load (weight) of strength training should be gradually increased to exceed the original maximum load (weight) in order to continuously develop strength. Overload can force more muscle groups to participate in maximum contraction, stimulate the human body to produce a series of physiological adaptive changes, and increase muscle strength. Small load can only keep muscle strength at the original level or even decrease it. After the strength increases. The load must be increased gradually. For example, if a trainee can do 8 repetitions of the bench press before feeling fatigued, this weight is the upper-middle intensity load for the trainee. Use this load for training until he can lift 12 times. Then you can increase the weight by the amount required to lift a maximum of 8 times. This keeps the muscles in an overloaded contraction state throughout each training session.

The principle of training large muscle groups first, then small muscle groups, and alternating training of different muscle groups throughout the body. The muscle groups with the greatest total human strength are: spinal extensors, spinal flexors and muscles around the hip joint, leg muscles, arm extensors, pectoralis major and other five muscle groups. During physical training, we should pay attention to the development of muscle strength in an all-round way, and also use specialized training to develop the strength of these muscle groups.

How to better train muscle endurance? After reading the above explanation, I believe everyone has a new understanding of muscle endurance training. In our lives, muscle fitness has become very popular, so muscle training is very necessary for everyone. If you want your muscles to become more perfect, you must carry out necessary muscle endurance training. I hope our introduction can help everyone.