How can the training principles be applied to improve muscular strength and muscular endurance?

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How can the training principles be applied to improve muscular strength and muscular endurance?



To build muscular endurance, an athlete must train her muscles to overcome fatigue. Gains in muscular endurance are not made by increasing the weight lifted, but by increasing the amount of time a muscle spends contracting against resistance. A muscular endurance training program should come after a maximum-strength building phase (high weights, low repetitions), because the greater a muscle's strength, the more force it can exert during muscular endurance training. Muscular endurance training should not be done to muscle failure. If you want to build strength on a particular muscle, you would have to lift weights that work out that particular muscle, such as doing arm curls for biceps, bench presses for triceps/pectoral muscles, etc. If you want to build strength all round, you would have to set up a workout regimen, targeting each muscle group at least once every few days.

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