Strength, Muscle Building and Endurance – Eat Clean Newsletter
Muscle building develops the toned, defined look of an Oxygen cover model. If you want this your routine should focus on building muscle size. To MB, aim to reach failure between 8-12 reps with mod-heavy weight. Increase the weight when you can easily complete 8-12 reps without reaching failure (failure – can’t complete another rep using good form).
Move to strength training which is reaching failure within 2-6 reps with a heavier weight. ST helps to condition the muscles, joints and central nervous system to move heavy weight.
In endurance training, aim to reach failure within 15-20 reps with a light weight. ET increases muscle stamina so they can perform for longer periods of time. Use ET for marathon training (will remember this for legs day today) when you want to increase your muscle endurance while minimizing weight gain (whether fat or muscle) that would slow you down.
ET can minimize an increase in muscle size in a particular area which can create proportion if you are training for a competition or just want to look good!
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FYI: The pic is of Tosca Reno, author of The Eat Clean Diet.
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