Endurance weight training program - your body will thank you!




This endurance weight training program will test the endurance in your muscles and in your heart. This is perfect if you are training to get the best performance out of your body. You will challenge your muscles and force them to grow, and workout your cardiovascular health as well.

In order to gain new muscle, you have to strive to out perform yourself on your previous workout. You have to progressively lift heavier weights and increase the amount of tension and stress on your muscles to promote new growth.

Nutrition Plan

While you undergo your endurance weight training program, you should also be eating to keep up your muscles. Staying with a good diet, packed with protein, will help you retain and build new muscle. Just because you are training for endurance does not mean you shouldn't keep what muscle you have or try to gain new muscle.

Breakfast: 6 egg whites, 1 bowl of oatmeal, flax-seed oil/seeds

Mid-Morning: Whey protein shake, pineapple

Lunch: Tuna sandwich on 100% whole wheat bread or tuna salad, 1 cup of rice brown or white, almonds

Mid-Afternoon: Whey protein shake

Dinner: Large salad, grilled chicken breast, black beans, olive oil

Before Bed: Cottage cheese, or a casein protein shake

Other sources of protein: Turkey, steak, fish, skim milk, halibut

Other sources of carbs: Bananas, whole wheat pasta, whole wheat bread, sweet potatoes, barley, perogies

Other sources of fat: Salmon, fish oils, cashews, pistachios macadamia nuts, herring

Training Plan

Start this endurance weight training program with 10 minutes of cardio to warm up and get your blood flowing. Always do a warm up set or two before you start each muscle group. This program should not be taken lightly, it will definitely put you to the test. but the results will be worth it.

The 1 sets of 4-10 that you will see are known as "volume blasts" and the 5 sets of 10 are known as "rep blasts." You will see them in the training routine that follows.

When you see the term "failure," this means, your muscles are wasted and you cannot get another repetition out. For example if you see, 1 set to failure of 4-10 repetitions, you will do a weight you can handle for 4-10 repetitions that will leave your muscles exhausted by the time your done. Hench the term "Endurance Weight Training Program." Remember to warm up.

MONDAY: Chest and Calves

Incline Bench Press: 1 set to failure of 4-10 repetitions

Flat Dumbbell Bench Press: 1 set to failure of 4-10 repetitions

Incline Dumbbell Flyes: 1 set to failure of 4-10 repetitions

Cable Crossovers: 6 sets of 10 repetitions

Standing Calf Raises (barbell with weight): 1 set of failure 4-10 repetitions

Seated Calf Raises: 6 sets of 10 repetitions


TUESDAY: Shoulders, Traps, and Deadlift

Deadlift: 1 set of 4-10 repetitions

Dumbbell Shoulder Press: 1 set of failure 4-10 repetitions

Dumbbell Side Lateral Raises: 1 set of failure 4-10 repetititions

One-Arm Side Lateral Raises: 6 sets of 10 repetitions

Barbell Shrug: 1 set of failure 4-10 repetitions

Dumbbell Shrugs: 6 sets of 10 repetitions


WEDNESDAY: Rest and Recover


THURSDAY Back

Bent-Over Smith Machine Row: 1 set of failure 4-10 repetitions

Reverse Grip Lat Pull-downs: 1 set of failure 4-10 repetitions

T-Bar Row: 1 set of failure 4-10 repetitions

Wide Grip Seated Cable Rows: 1 set of failure 4-10 repetitions

Straight Arm Pull-downs: 6 sets of 10 repetitions

Rear Lateral Machine Flyes: 1 set of failure 4-10 repetitions


FRIDAY: ARMS

Tricep Push-downs: 1 set of failure 4-10 repetitions

Skull Crushers: 1 set of failure 4-10 repetitions

Overhead Tricep Extension: 6 sets of 1- repetitions

Machine Preacher Curl: 1 set of failure 4-10 repetitions

Barbell Curl: 1 set of failure 4-10 repetitions

Cable Curl: 5 sets of 10 repetitions

Barbell Wrist Curl: 6 sets of 10 repetitions

Tricep Pushdown

SATURDAY: Legs

Leg Extensions: 1 set of failure 4-10 repetitions

Leg Press: 1 set of failure 4-10 repetitions

Barbell Squats: 1 set of failure 4-10 repetitions

Hack Squats: 6 sets of 10 repetitions

Lying Leg Curls: 1 set of failure 4-10 repetitions

Stiff-Legged Dead-lift: 1 set of 4-10 repetitions


SUNDAY: Rest and Recover


supplements

During this endurance weight training program it would be smart to stick with a good protein source like always. Remember to take a protein shake directly after your workout, the sooner you take it, the more effective it is.

A pre-workout supplement is something you may want to consider for this program, for some supplemental energy. It will help fuel your workout, and even aid in muscle gain.

Other effective supplements include:

Multivitamin - They help you get your vitamins, minerals, and other essential nutrients. Support your energy, performance and vitality as well with multivitamins.

Fish Oil Soft Gels - With fish gels you get the long chain fatty acids that cannot be made by your body, such as DHA and EPA.

Casein Protein - Casein protein is a slow digesting protein. Unlike whey protein, it is delayed and absorbed by your body slowly, which is perfect before bed.



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