28/06/2010 22:43:13
Guest
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Hey, I want to build up my strength endurance (rather than cardio-vascular). Anyone got some good tips/exercises I can follow? Ideally calisthenics are the best because I can't access a gym....
Cheers!
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30/06/2010 10:21:11
Guest
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Try doing whole body exercises or large compound exercises with heavyish weight, say 60 to 85% of your 1 rep max, for various reps with short rest periods that give you just enough recovery to bang out another set.
Try squats, clean and press, thrusters, pullups, push press, dips, kettelbell swings, that kind of stuff.
Obviously you'll need a barbell/dumbell/kettlebell or medicine ball and a bit of space. If you can't use any equipment at all try pressups/ body weight squats, hill sprints, handstand pressups,burpees, one legged squats maybe , but there will be more emphasis on endurance than strength especially if your already well conditioned m8.
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30/06/2010 14:52:31
Guest
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Thanks, so basically for the no equipment exercises, like pressups etc, do lots of reps, eg 20-30 or more? Is that what your saying? or should it be lots of sets, eg 5 x 15 reps??
Thanks for your help!
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30/06/2010 18:35:23
gymnag_Rob
Moderator
Posts: 102
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Try mixing it up or pyramiding with the reps, but if your just using bodyweight you'll have to do a quite a few reps per set as the resistance will be low. Keep the rest periods quite short or switch between exercises so that the worked muscles get a rest whilst your exercising unworked muscles.E.g 20 pressups followed by 20 squats, followed by 20 situps then repeat several times. I'd invest in some kind of resistance equipment though as you'll be a lot more versatile, you can use everyday stuff too like flipping an old tractor tyre and whacking it with a sledgehammer for a great strength/endurance workout or a single kettlebell is very versatile and doesn't take up much room!!
edited by gymnag_Rob on 30/06/2010
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03/07/2010 16:10:12
Guest
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Have a look at- Rosstraining.comcompilation- for some good ideas on exercises to use...
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05/07/2010 08:28:26
Guest
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Thanks - that was a good site. If anyones interested this was a good article: http://www.rosstraining.com/articles/strengthtraining.html
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