When it comes to stamina training, many people think of the classic bodybuilding with a number of different exercises for strengthening certain muscle groups.
Although bodybuilding training also develops the body, especially for beginners, the primary objective of this training is still aesthetics rather than functionality.
Exercises with resistance are important for strength training. Resistance is made using different equipment in the gym, of which the most popular are free weights and various reconciliation. The Advance is to favor the exercises with weights because they are much better than the exercises on machines, simply because the muscles are more activated when using this equipment.
As with any weight training, you must first define the basic parameters and incorporate them into a logical unit to the optimum time to get the result you want.
The variables that you need to consider are: the selection of exercises, the order of performing the exercises in the training, the number of sets for each exercise, weight you will use and how long will be a break between sets. In addition, it is very important how often you train a specific muscle group, ie, to define a weekly training schedule.
Several weekly schedule (splits) that are commonly used for strength training – They all have in common that revolve around three basic exercises for strength: bench press (basic indicator of the strength of the upper body), squat (basic indicator of the strength of the lower body) and deadlift (a general indicator of the strength of the whole body).
How many sets and reps are enough?
When training for a bodybuilding usually do three sets of ten repetitions, but if your main target is training for stamina, recommended two to three series with five or fewer repetitions. Break between series is longer, on average between three and five minutes. Deadlift initially do not need to be doing more than one series with several repetitions. Just three such training in a week.
PROPOSAL – TRAINING FOR STAMINA:
For beginners or for those with a little more experience:
Squats with Barbell: 3×5
The discrepancy with dumbbells: 2×8
The extension of the knee in the reconciliation: 3×8
Knee flexion at reconciliation: 3×8
Wednesday (chest, shoulders and triceps)
Bench press: 3×5
Dips Dips: 3×8
Thrust shoulders with dumbbells: 3×6
Triceps extension with cable: 2×6
Friday (back and biceps)
Biceps an angle: 4×8
Benefits of strength training:
Develop muscles. The development of muscle is the product of exercise, and not its goal. The muscles without exercise are only reduced. Burn fat. They are good to burn your calories and keep your metabolism at a high level and allows you to lose weight. Improve health. This enhances immunity, bone density, enhances the secretion of testosterone, strengthen the joints, lowers cholesterol and improves sleep. All this means better health. With training for strength and stamina you learn patience, renunciation, self-control, responsibility and strengthen confidence. The result will be the kind of how much time and effort and invest in yourself.