Muscular Endurance

Muscular Endurance – The ability of a muscle or muscle group to perform at 50 – 70% of maximum load capacity or 1Rep Max for an extended period of time.   The objective a person choses to focus on will determine the starting weight range indictaed by % of 1 rep max.  The complete prescription for muscular endurance is 50 – 70% of 1RM / 2-3 Sets per exercise / 15 – 20 Reps per set / :30 -1:00 recovery between sets.

Muscular Endurance would be an important objective for an athlete involved in endurance sports like a distance running, basketball, rugby,  soccer, tennis, or anyone who must perform under rigorous circumstances for an extended period of time.

It is also an important objective in promoting correct technique, full functional range of motion, and increased functional range of motion.   If the presrcibed weight for this objective is half of your max weight we can also assume this is a safer workload for a beginning weight lifter.

For some, size matters, and though this objective is an important step in the healthy periodization that everyone should follow it does not promote a significant incease in muscle mass on it’s own.  As the foundation of a more comprehensive program it is an important first step.

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