Today, Ive decided to focus on one of my favorite strength training workouts. Barbell Rows X Seated Cable Rows. Training for strength endurance training mimics superset training but much more effective in promoting increased stabilization endurance, hypertrophy, and building overall strength. This technique is preformed by using a more stable exercise (ex. Barbell Bent Over Rows) immediately followed with a stabilization exercise with similar biomechanical motions (ex. Seated Cable Rows). Thus, for every set of an exercise/body part performed, there are actually two exercises/sets being performed. Play close to the tempo used during each exercise. High amounts of volume can be generated with this method which can result in body fat loss and/or hypertrophy. Training variables should be manipulated depending on which is a higher priority. If body fat loss is desired, utilize more complex/total body strength moves while keeping the repetitions around 10-12 per execise. If hypertrophy is desired, segmenting per body part with each superset is more effective, keeping the repetitions at 8-10 per exercise. Strength Endurance Workout: - 10-15 minute dynamic warm-up - 3-4 sets/pair of exercises - 8-12 reps/exercise @ 70-80% 1RM - Tempo 2/0/2 (Stable) 4/2/1 (Unstable) *depending on exercise* - Rest 1 minute between pairs/2-3 minutes between sets
Posted on: Sun, 17 Aug 2014 21:23:27 +0000
Trending Topics
© 2015