The
best Secrets of Muscular
Improving muscular endurance has long been the subject of countless articles and books and yet there is still far more confusion and misinformation than real answers and practical advice.
Some say you should be doing endless amount of body weight exercise to improve your endurance, others maintain endurance is best served by improving your maximum strength through max intensity strength training.
The truth is that there are a variety of different viewpoints and advice because most of those giving it don't really understand the scientific principles of muscular endurance so they don't really know how best to improve it. I often cringe when I read many of the programs the so called experts suggest.
This article will finally put an end to all the nonsense that's out there on the subject and give you clear and concise understanding of what muscular endurance really is, and more importantly I'll be giving you two unbelievably effective training methods you've never seen heard about from anywhere else.
Guaranteed to work
I've used these two methods as part of my Precision Conditioning System in the training of countless top MMA fighters and athletes of all types who need to improve their muscular endurance and if you follow them I guarantee you'll see the same dramatic results with them that I have.
First, it's important to understand there are three types of muscular endurance because there are three different energy systems. Each of these energy systems provides the fuel for muscular work to continue and each of them has limits as to how long they can provide this fuel for.
Where these limits lie and how long these systems can produce energy for determines how long your muscles can continue working - in other words they are the key to improving muscular endurance.
A Brief Overview
Alactic Muscular Endurance (aka Knockout Power) - The alactic energy system is your most powerful system but also your most limited. The limits of the muscular power it can produce last no more than 10-12 seconds and the endurance of this system is primarily improved by increasing the amount of creatine phosphate your muscles can store and use.
Lactic Muscular Endurance (Wrestling Power) - This system is what a lot of people think of when they think muscular endurance, it's the system responsible for that burning sensation you feel as your muscles fatigue and grind to a halt. It generally provides energy for about 60-90 seconds at the very most and people incorrectly blame a buildup of "lactic acid" as the reason why this system stops working.
Aerobic Muscular Endurance (Marathon Endurance) - Your last and most versatile energy system that provides working muscles energy is your aerobic system and it provides a majority of the energy needed for lower intensity activities that are under your anaerobic threshold.
In long distance sports like marathons and triathlons aerobic muscular endurance is what fuels your body all the way to the finish line. In MMA, it's also what keeps your hands up at the end of a 3 or 5 minute grueling round.
The Next Step
Now that you understand there is more than one kind of muscular endurance, let's talk about how to best train these systems to be successful in MMA. Make no mistake about it, the methods I'm about to give you are unbelievably effective at improving exactly the kind of endurance you need in MMA, and it's unlikely you've ever been told about either of them before.
Instead of going in depth into the science behind these methods like I usually do, I'm going to give you a short cliff's notes version and then get straight to business because if you follow my advice you'll see dramatic results even if you don't understand exactly why it works so well.
The Science: why it works
In order to improve the kind of muscular endurance you need in MMA you have to accomplish two fundamental tasks: first, you have to make your slow-twitch muscle fibers bigger and second, you have to make your fast-twitch fibers more oxidative (improve how well they use oxygen to produce energy).
Bigger slow-twitch fibers not only improve your aerobic muscular endurance, they also indirectly will improve your lactic muscular endurance because they help facilitate anaerobic met abolism to continue - even if you have no idea what this means, just know that it's very important.
Very few programs ever really properly target making your slow-twitch fibers bigger and contrary to popular belief, slow-twitch fibers are just as strong as fast-twitch they just can't contract as rapidly. Bigger slower-twitch fibers mean better all around endurance, plain and simple.
Improving how well you fast twitch fibers can use oxygen has obvious advantages and gives you the muscular endurance you need to be as explosive in the last round as you were in the first. Even if you don't fight and just want to get in shape and stay lean, developing your fast-twitch fibers aerobic abilities will also increase your fat burning potential dramatically because making them more oxidative means they will burn much more fat.
This is a secret fat loss trick you'll never hear from other so called experts and there is research that obese and overweight people have very low aerobic abilities of their fast twitch fibers.
Unfortunately very few, if any, programs I've ever seen incorporate the methods you need to effectively improve this vitally important component of endurance as effectively as possible. Doing endless reps of various bodyweight exercises or randomly doing some strength training circuit DOES NOT accomplish what we're looking for but these approaches are what seem to be suggested the most yet neither really get the job done.
Precision Conditioning Methods Revealed
The two methods you've never heard of but absolutely MUST be doing if you want to improve your muscular endurance like never before are called "The Tempo Method" and the "Explosive Interval Method" and when used properly, they are hands down the most effective methods for improving the type of muscular endurance needed in the cage or ring – not to mention they’ll also help you get and stay lean.
Improving muscular endurance has long been the subject of countless articles and books and yet there is still far more confusion and misinformation than real answers and practical advice.
Some say you should be doing endless amount of body weight exercise to improve your endurance, others maintain endurance is best served by improving your maximum strength through max intensity strength training.
The truth is that there are a variety of different viewpoints and advice because most of those giving it don't really understand the scientific principles of muscular endurance so they don't really know how best to improve it. I often cringe when I read many of the programs the so called experts suggest.
This article will finally put an end to all the nonsense that's out there on the subject and give you clear and concise understanding of what muscular endurance really is, and more importantly I'll be giving you two unbelievably effective training methods you've never seen heard about from anywhere else.
Guaranteed to work
I've used these two methods as part of my Precision Conditioning System in the training of countless top MMA fighters and athletes of all types who need to improve their muscular endurance and if you follow them I guarantee you'll see the same dramatic results with them that I have.
First, it's important to understand there are three types of muscular endurance because there are three different energy systems. Each of these energy systems provides the fuel for muscular work to continue and each of them has limits as to how long they can provide this fuel for.
Where these limits lie and how long these systems can produce energy for determines how long your muscles can continue working - in other words they are the key to improving muscular endurance.
A Brief Overview
Alactic Muscular Endurance (aka Knockout Power) - The alactic energy system is your most powerful system but also your most limited. The limits of the muscular power it can produce last no more than 10-12 seconds and the endurance of this system is primarily improved by increasing the amount of creatine phosphate your muscles can store and use.
Lactic Muscular Endurance (Wrestling Power) - This system is what a lot of people think of when they think muscular endurance, it's the system responsible for that burning sensation you feel as your muscles fatigue and grind to a halt. It generally provides energy for about 60-90 seconds at the very most and people incorrectly blame a buildup of "lactic acid" as the reason why this system stops working.
Aerobic Muscular Endurance (Marathon Endurance) - Your last and most versatile energy system that provides working muscles energy is your aerobic system and it provides a majority of the energy needed for lower intensity activities that are under your anaerobic threshold.
In long distance sports like marathons and triathlons aerobic muscular endurance is what fuels your body all the way to the finish line. In MMA, it's also what keeps your hands up at the end of a 3 or 5 minute grueling round.
The Next Step
Now that you understand there is more than one kind of muscular endurance, let's talk about how to best train these systems to be successful in MMA. Make no mistake about it, the methods I'm about to give you are unbelievably effective at improving exactly the kind of endurance you need in MMA, and it's unlikely you've ever been told about either of them before.
Instead of going in depth into the science behind these methods like I usually do, I'm going to give you a short cliff's notes version and then get straight to business because if you follow my advice you'll see dramatic results even if you don't understand exactly why it works so well.
The Science: why it works
In order to improve the kind of muscular endurance you need in MMA you have to accomplish two fundamental tasks: first, you have to make your slow-twitch muscle fibers bigger and second, you have to make your fast-twitch fibers more oxidative (improve how well they use oxygen to produce energy).
Bigger slow-twitch fibers not only improve your aerobic muscular endurance, they also indirectly will improve your lactic muscular endurance because they help facilitate anaerobic met abolism to continue - even if you have no idea what this means, just know that it's very important.
Very few programs ever really properly target making your slow-twitch fibers bigger and contrary to popular belief, slow-twitch fibers are just as strong as fast-twitch they just can't contract as rapidly. Bigger slower-twitch fibers mean better all around endurance, plain and simple.
Improving how well you fast twitch fibers can use oxygen has obvious advantages and gives you the muscular endurance you need to be as explosive in the last round as you were in the first. Even if you don't fight and just want to get in shape and stay lean, developing your fast-twitch fibers aerobic abilities will also increase your fat burning potential dramatically because making them more oxidative means they will burn much more fat.
This is a secret fat loss trick you'll never hear from other so called experts and there is research that obese and overweight people have very low aerobic abilities of their fast twitch fibers.
Unfortunately very few, if any, programs I've ever seen incorporate the methods you need to effectively improve this vitally important component of endurance as effectively as possible. Doing endless reps of various bodyweight exercises or randomly doing some strength training circuit DOES NOT accomplish what we're looking for but these approaches are what seem to be suggested the most yet neither really get the job done.
Precision Conditioning Methods Revealed
The two methods you've never heard of but absolutely MUST be doing if you want to improve your muscular endurance like never before are called "The Tempo Method" and the "Explosive Interval Method" and when used properly, they are hands down the most effective methods for improving the type of muscular endurance needed in the cage or ring – not to mention they’ll also help you get and stay lean.
