Here's what we'll discuss:
- What is muscular endurance?
- The benefits of training muscular endurance
- Sets and reps
Through this series we've touched upon the three of the four main muscular qualities you can train: Strength, Power, and Hypertrophy. Each of these qualities are severely confused by many people in the training world. Quite frankly they are confusing, each in their own right. By simply providing the black and white picture of them all I hope the foundation I'm building helps to clear up the confusion.
Quite frankly everything you do in some way or shape will work towards each of these qualities. But understanding the foundation will go a long way knowing which ways to train to more effectively enhance each quality.
Muscular endurance is no different from the aforementioned qualities. It's just as confusing and yet just as beneficial.
Simply put, muscular endurance is the ability of a muscle to produce force over repeated bouts and over long periods of time.
You'd be hard pressed to tell me of any athlete that doesn't need this.
Even in power sports like power lifting and olympic lifting, the better the bodies muscular endurance the better the muscles can recover. Granted, this doesn't mean go crazy with high rep snatches and clean and jerks, but it helps to understand why you might do high rep correctives or muscle activation exercises.
There are many muscles in our body that are stabilizers. The type of muscles that need good muscular endurance to help us maintain posture and integrity of our joints. If these muscles don't work like they'r supposed to, or get tired out quickly then we are setting ourselves up for major issues at some point in our lives.
For athletes, the better muscular endurance they have the safer they will be throughout their respective game.
Suffice to say, we need to train muscular endurance.
I'll be the first to say that high reps and low weight can seem monotonous and a waste of time. But if it doesn't happen then you are seriously missing out on an aspect of performance that should not be neglected.
To that same extent, if that's all you do then you are missing out on so much more.
As with everything in the fitness industry there is a need for balance when it comes to training. I hope that this helps clear up the need for muscular endurance. I know it is not always the "coolest" thing to do but it clearly is needed.
For muscular endurance here is how we train it.
- 2-4 sets
- 12 or more reps
- 0-30 seconds rest