Build Insane Endurance

Improving your muscular endurance is arguably a simple task. Keep the reps high and that is specific endurance training. But let's train smart to really pound out the high reps. 

Muscular endurance is the skeletal muscles capability of continuously dealing with training related pressure over a long period of time. It is useful for endurance runners who wish to keep their legs moving  or for boxers to keep their guard up without getting a shoulder ache. 

The old school of muscular endurance training is one of the best. Circuit training. Black a series of exercises back to back with a set time period on each exercise e.g. 1 minute. Between each exercise there is often a rest time but this is not essential. Especially if you're working a variety of body parts in one workout. 

For my clients I have found that weight training works wonders for rapid improvement but I have a very specific way of going about it. It's arguably evil! I don't do 3 sets of 20 repetitions as I don't believe that sufficient endurance gains will come from that. Here is my endurance training protocol:

1. Choose an exercise (in this example I will use a bench press). 

2. Find 30% of your 1 repetition max.

3. Set the timer on for a 2 minute bout. It's endurance training so the timed sets should be long! 

4. Get as many repetitions out as you can within the 2 minutes. Each repetition should be controlled and rhythmic. 

5. Conclude the first set and rest for 20 seconds. You can't rest too long if you want to learn to carry on going! 

6. Complete another set. You won't get as many repetitions out. You'll burn like a hundred suns! 

7. Directly after the 2 minute blast, go into a body weight exercise for the specific muscle you have worked. (So a press up will work well here). Complete as many repetitions as you can without losing form. 

8. Take a 90 second rest and repeat the previous 7 steps. Ouch! 

Complete the circuit 2 times if you're a beginner.

Complete the circuit 4 times if you're a bit more advance.

If you train insane and are quite frankly a bit of a freak you can try 6. 

Have fun!