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How to Pullup - Example 4.
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tutorial
Video Details
Muscular endurance training focuses on increasing your ability to perform repeated movements over time, rather than solely increasing strength. This type of training is particularly useful for activities that require sustained physical exertion, like parkour or other dynamic sports. By emphasizing higher repetitions with lower weights, you build the stamina your muscles need to excel in prolonged activities. In this tutorial, we’ll break down how to effectively incorporate muscular endurance training into your routine, ensuring you get the most out of each workout.
The key to muscular endurance lies in adjusting your reps and sets. Start with a proper warm-up that includes two sets of four repetitions to prepare your muscles. For your main workout, aim for about five sets of eight to ten repetitions. This totals to around 50 repetitions for your work sets, so be sure to lower the weight to accommodate this higher volume. A critical aspect of this training is managing your rest periods. Instead of resting fully between sets like in strength training, limit your rest time to about three to four minutes. This keeps your heart rate elevated and enhances muscular endurance, making each set feel a bit more challenging. To further intensify your workout, consider adding an additional exercise targeting different muscle groups during your rest, such as bodyweight squats or lunges.
In summary, muscular endurance training is all about higher volumes and shared recovery. The fundamental takeaway is that by focusing on more repetitions with less weight and shorter rest periods, you condition your muscles to work harder for longer durations. This kind of training not only improves your performance in endurance-based activities but also reinforces proper movement techniques, making them second nature in applications like parkour. By consistently practicing these strategies, you will enhance your physical capabilities and make your activities feel easier and more natural.
Key takeaways:
- Focus on 8-10 reps for 5 sets with reduced weight to enhance muscular endurance.
- Limit rest periods to 3-4 minutes to maintain intensity and challenge your muscles.
- Incorporate different exercises during rest to elevate your training and build functional strength.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.06welcome to example number four we're2.429going to be looking at some muscular4.89endurance rather than strength training7.529and we're going to have a look at what9.36those sets and reps look like the12.45difference between muscular endurance13.86and strength training is going to be16.44that we're going to focus a little bit18.359more on the number of repetitions we're20.789going to increase the number of21.99repetitions and we're going to lower the24.63weight a little bit so the muscular26.849endurance should be roughly around 60 to29.84980 percent of your strength so instead33.63of having lower reps we're now going to37.53kind of crank that up a little bit and39.27we're going to look towards the eight to41.94ten repetitions per set this is still a45.329more anaerobic abased exercise but the49.59reps are gonna start pushing towards the51.809endurance side of things so the way that54.51the actual program is going to be laid57out is you're going to still have your59.039warm-up then you're going to be doing61.199your program that will take a little bit62.73more longer than normal then you're65.61going to also incorporate a slightly67.95different rest period as well in this70.95example we're going to start with the73.89warm-up and the warm-up will consist of76.85two sets of four repetitions now so80.88slightly increasing the number of reps82.979even for the warm-up to get used to86.27understanding getting the body to88.08understand what we're preparing89.85ourselves for we then move into the work93sets section and now what's going to96.27happen is you're going to do more sets98.939and more reps so it's going to be102.21roughly between eight to ten reps of104.99five sets107.009so overall let's say you're doing ten109.89reps for five sets that is 50112.77repetitions so you're doing 50114.93repetitions for the work set that's a117.24lot more volume which means that the119.969weight has to decrease for you to be122.219able to do that work similarly as you125.61managed to do the 50 reps you then128.7slowly increase that weight again and131.039you're going to find that the lactic133.26acid133.77your body and your muscles as you're135.51doing the pulling is going to build up a137.97lot lot more this means that the140.34endurance side of things is really142.11starting to kick in and muscular144.63endurance is really gonna be heavily146.55worked an extra thing that you can add150.3in here is limiting your rest a little154.32bit so we know that for strength156.6training you need to be absolutely 100%159.72ready to go for each set but as we start163.83moving into muscular endurance side of166.05things what we can do is limit our rest168.36to make the endurance side of things a171.12little bit harder so we'll limit the173.97rest you can limit it to three or four175.89minutes and you can even go so far as to179.04add an extra exercise to tax other182.28muscle groups so for instance if you185.16were resting you could do something on187.2your legs and that means that your body189.72is gonna divert energy and the blood192.45into your legs then when you go back to195.63do your next set it makes the endurance198.24side of things even harder one of the202.02great things about the muscular203.34endurance training is in parkour we206.52actually do this quite a lot the reason208.98being is many repetitions of something212.39nails at home it gets the technique down215.22it also means that you're more217.92functional you can do that thing many220.5many times so when you actually need to222.72go and do it and you need to use it it225.45becomes second nature and it becomes227.13very very easy for you to do that one or229.68two so muscular endurance training231.84especially in parkour is something we234.84heavily rely on243.97you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:04,000 welcome to example number four we're 2 00:00:02,000 --> 00:00:07,000 going to be looking at some muscular 3 00:00:04,000 --> 00:00:08,000 endurance rather than strength training 4 00:00:07,000 --> 00:00:11,000 and we're going to have a look at what 5 00:00:09,000 --> 00:00:13,000 those sets and reps look like the 6 00:00:12,000 --> 00:00:15,000 difference between muscular endurance 7 00:00:13,000 --> 00:00:17,000 and strength training is going to be 8 00:00:16,000 --> 00:00:20,000 that we're going to focus a little bit 9 00:00:18,000 --> 00:00:21,000 more on the number of repetitions we're 10 00:00:20,000 --> 00:00:23,000 going to increase the number of 11 00:00:21,000 --> 00:00:25,000 repetitions and we're going to lower the 12 00:00:24,000 --> 00:00:29,000 weight a little bit so the muscular 13 00:00:26,000 --> 00:00:32,000 endurance should be roughly around 60 to 14 00:00:29,000 --> 00:00:36,000 80 percent of your strength so instead 15 00:00:33,000 --> 00:00:38,000 of having lower reps we're now going to 16 00:00:37,000 --> 00:00:41,000 kind of crank that up a little bit and 17 00:00:39,000 --> 00:00:45,000 we're going to look towards the eight to 18 00:00:41,000 --> 00:00:48,000 ten repetitions per set this is still a 19 00:00:45,000 --> 00:00:51,000 more anaerobic abased exercise but the 20 00:00:49,000 --> 00:00:53,000 reps are gonna start pushing towards the 21 00:00:51,000 --> 00:00:56,000 endurance side of things so the way that 22 00:00:54,000 --> 00:00:58,000 the actual program is going to be laid 23 00:00:57,000 --> 00:01:01,000 out is you're going to still have your 24 00:00:59,000 --> 00:01:02,000 warm-up then you're going to be doing 25 00:00:61,000 --> 00:01:05,000 your program that will take a little bit 26 00:00:62,000 --> 00:01:07,000 more longer than normal then you're 27 00:00:65,000 --> 00:01:10,000 going to also incorporate a slightly 28 00:00:67,000 --> 00:01:12,000 different rest period as well in this 29 00:00:70,000 --> 00:01:15,000 example we're going to start with the 30 00:00:73,000 --> 00:01:19,000 warm-up and the warm-up will consist of 31 00:00:76,000 --> 00:01:22,000 two sets of four repetitions now so 32 00:00:80,000 --> 00:01:25,000 slightly increasing the number of reps 33 00:00:82,000 --> 00:01:27,000 even for the warm-up to get used to 34 00:00:86,000 --> 00:01:29,000 understanding getting the body to 35 00:00:88,000 --> 00:01:32,000 understand what we're preparing 36 00:00:89,000 --> 00:01:35,000 ourselves for we then move into the work 37 00:00:93,000 --> 00:01:38,000 sets section and now what's going to 38 00:00:96,000 --> 00:01:41,000 happen is you're going to do more sets 39 00:00:98,000 --> 00:01:44,000 and more reps so it's going to be 40 00:00:102,000 --> 00:01:46,000 roughly between eight to ten reps of 41 00:00:104,000 --> 00:01:48,000 five sets 42 00:00:107,000 --> 00:01:52,000 so overall let's say you're doing ten 43 00:00:109,000 --> 00:01:54,000 reps for five sets that is 50 44 00:00:112,000 --> 00:01:56,000 repetitions so you're doing 50 45 00:00:114,000 --> 00:01:59,000 repetitions for the work set that's a 46 00:00:117,000 --> 00:01:61,000 lot more volume which means that the 47 00:00:119,000 --> 00:01:64,000 weight has to decrease for you to be 48 00:00:122,000 --> 00:01:68,000 able to do that work similarly as you 49 00:00:125,000 --> 00:01:70,000 managed to do the 50 reps you then 50 00:00:128,000 --> 00:01:72,000 slowly increase that weight again and 51 00:00:131,000 --> 00:01:73,000 you're going to find that the lactic 52 00:00:133,000 --> 00:01:75,000 acid 53 00:00:133,000 --> 00:01:77,000 your body and your muscles as you're 54 00:00:135,000 --> 00:01:79,000 doing the pulling is going to build up a 55 00:00:137,000 --> 00:01:81,000 lot lot more this means that the 56 00:00:140,000 --> 00:01:84,000 endurance side of things is really 57 00:00:142,000 --> 00:01:86,000 starting to kick in and muscular 58 00:00:144,000 --> 00:01:89,000 endurance is really gonna be heavily 59 00:00:146,000 --> 00:01:93,000 worked an extra thing that you can add 60 00:00:150,000 --> 00:01:96,000 in here is limiting your rest a little 61 00:00:154,000 --> 00:01:99,000 bit so we know that for strength 62 00:00:156,000 --> 00:01:103,000 training you need to be absolutely 100% 63 00:00:159,000 --> 00:01:105,000 ready to go for each set but as we start 64 00:00:163,000 --> 00:01:107,000 moving into muscular endurance side of 65 00:00:166,000 --> 00:01:111,000 things what we can do is limit our rest 66 00:00:168,000 --> 00:01:113,000 to make the endurance side of things a 67 00:00:171,000 --> 00:01:115,000 little bit harder so we'll limit the 68 00:00:173,000 --> 00:01:118,000 rest you can limit it to three or four 69 00:00:175,000 --> 00:01:121,000 minutes and you can even go so far as to 70 00:00:179,000 --> 00:01:125,000 add an extra exercise to tax other 71 00:00:182,000 --> 00:01:126,000 muscle groups so for instance if you 72 00:00:185,000 --> 00:01:129,000 were resting you could do something on 73 00:00:187,000 --> 00:01:132,000 your legs and that means that your body 74 00:00:189,000 --> 00:01:134,000 is gonna divert energy and the blood 75 00:00:192,000 --> 00:01:137,000 into your legs then when you go back to 76 00:00:195,000 --> 00:01:141,000 do your next set it makes the endurance 77 00:00:198,000 --> 00:01:143,000 side of things even harder one of the 78 00:00:202,000 --> 00:01:146,000 great things about the muscular 79 00:00:203,000 --> 00:01:148,000 endurance training is in parkour we 80 00:00:206,000 --> 00:01:151,000 actually do this quite a lot the reason 81 00:00:208,000 --> 00:01:154,000 being is many repetitions of something 82 00:00:212,000 --> 00:01:157,000 nails at home it gets the technique down 83 00:00:215,000 --> 00:01:160,000 it also means that you're more 84 00:00:217,000 --> 00:01:161,000 functional you can do that thing many 85 00:00:220,000 --> 00:01:164,000 many times so when you actually need to 86 00:00:222,000 --> 00:01:166,000 go and do it and you need to use it it 87 00:00:225,000 --> 00:01:169,000 becomes second nature and it becomes 88 00:00:227,000 --> 00:01:171,000 very very easy for you to do that one or 89 00:00:229,000 --> 00:01:174,000 two so muscular endurance training 90 00:00:231,000 --> 00:01:177,000 especially in parkour is something we 91 00:00:234,000 --> 00:01:177,000 heavily rely on 92 00:00:243,000 --> 00:01:185,000 you
