Tag Archives: muscle endurance

Improve Muscle Endurance with Battling Ropes

27 Mar

Want to try a new exercise, develop full-body strength and conditioning, and boost your muscle endurance?  Try the battling ropes.

The goal of this exercise is to generate velocity and, ultimately, power throughout the entire duration of the exercise.  Battling ropes workouts can improve lactic acid tolerance, which allows you to work harder and longer, over time.

To perform the battling ropes exercise, maintain an athletic stance, grab the end of a rope in each hand, and swing your arms, vertically and simultaneously (you can also alternate — as pictured — or swing laterally). Swing hard and swing fast.  Start with 3 sets of 10 seconds each, with 30 second rest intervals between sets, and work up to 30 second sets with 60 second rest intervals.

Check out this article and video from STACK Media.

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

The Effect of Load on Muscle Strength and Hypertrophy

28 Oct

Thumbnail_14[1]If you want to build muscle, both high-load (heavy weight) and low-load (light to moderate weight) training are effective.

However, if your goal is to build strength, high-load training is superior, according to a study from the Journal of Strength and Conditioning Research. (Schoenfeld, et.al.)

When major muscle group exercises were performed to failure, both high- and low-load exercises “elicited significant increases in muscle hypertrophy.”

But, when it comes to building strength, training with heavier loads (≥80% 1RM) is the way to go.  High-load training was (is) associated with maximal “strength adaptations.”

In the study, “upper body muscle endurance improved to a greater extent” with low-load training, as compared to lower-body muscle endurance.

Get STRONGER, Get FASTER!

Your thoughts?

Make Waves with Battling Ropes

5 Aug

Battle-ropes[1]Training with battling ropes is a great metabolic workout, according to a report from Men’s Health magazine.

Researchers from the University of Minnesota found that using battling ropes for just 10 minutes can burn about 150 calories.

Finish your next training session with this workout:

  • Hold an end of the rope in each hand.
  • Get in an athletic stance (as pictured); chin up, chest up; feet a little wider than shoulder-width apart; hips down, knees bent; torso and legs relaxed.
  • Begin making alternating, up-and-down waves.
  • Go for 15 seconds and rest for 45 seconds (that’s one circuit).
  • Perform 10 circuits.

Please also see, Improve Muscle Endurance with Battling Ropes.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Muscle Endurance with Battling Ropes

25 Nov

Battle-ropes[1]Want to try a new exercise, develop full-body strength and conditioning, and boost your muscle endurance?  Try the battling ropes.

The goal of this exercise is to generate velocity and, ultimately, power throughout the entire duration of the exercise.  Battling ropes workouts can improve lactic acid tolerance, which allows you to work harder and longer, over time.

To perform the battling ropes exercise, maintain an athletic stance, grab the end of a rope in each hand, and swing your arms, vertically and simultaneously (you can also alternate — as pictured — or swing laterally). Swing hard and swing fast.  Start with 3 sets of 10 seconds each, with 30 second rest intervals between sets, and work up to 30 second sets with 60 second rest intervals.

Check out this article and video from STACK Media.

Get STRONGER, Get FASTER!

Your thoughts?

%d bloggers like this: