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.
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
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
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
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
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
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.