Workout Wednesday:

Endurance Lifting VS Strength Training

Happy Hump Day Y’all! This week is another 3 day week at work for me, so I get tomorrow and Friday off WOO!! I’ll be busting my ass in the gym and on the biz though! Look for some awesome new info coming up soon!

Today was leg day in the gym and I hit it pretty hard. My legs are still partially in the jello state right now, but I prefer this compared to what they will be like about mid day tomorrow! I did a combination of strength training and endurance lifting today, so I thought it would be fitting to talk about the benefits of both!

Whether you decide you want to train heavy weight or high reps, make sure you power up with Vega! I love the Clean Energy (iced tea flavor) pre workout! I always mix in my BCAAs and Glutamine to give my muscles everything they need to succeed!

Make sure to check out what I have posted at the end! I share with you my workout from day that you can try in the gym!


endurance lifting vs strength training | Educating Earthlnigs

Lifting for Endurance

2-4 sets • 15-20 reps • < 1 min rest

Endurance lifting is typically done by using a lighter weight and completing more reps in each set. When you lift light with more reps you are able to activate the slow twitch muscle fibers quicker!

When those slow twitch muscle fibers are tired, then your body starts using it’s fast twitch muscle fibers. Fast twitch muscle fibers are responsible for increased muscle and improved strength!

Lifting for Strength

4-10 sets • 1-4 reps • 1-2 min rest

Strength lifting is tough. It’s the best way to build muscle; if you want to be strong, you have to lift heavy. You’ll need to activate your muscle fibers first, so make sure you get a good warm up (if you’re working legs, hit those plyometrics)!

Once those muscles are warmed up you’ll also be able to lift more! Doesn’t make sense right? Well it’s because once your slow twitch muscle fibers are tired, your fast twitch muscle fibers start working! They are the most powerful, so even though you are feeling tired, your muscles are firing at full speed!

Basically there isn’t any one way to train! the key is to always be changing your workouts so you and your muscles don’t get bored! fit earthlings

Strength & Endurance Leg Day Workout!

5 min Warm Up • 45 min Workout • 5 min Cool Down

Plyometric Warm Up: Complete 3 Circuits

  1. bench step ups, 10 reps each leg
  2. pop squats, 10 reps
  3. scissor lunge jumps, 10 reps
  4. tuck jumps, 10 reps

Weighted Leg Workout

  1. back squats, 4 sets of 6 reps
  2. superset, 4 sets
    1. bench squats, 10 reps
    2. bench step ups, 10 reps each leg
  3. superset, 3 sets
    1. barbell walking lunges, 10 each leg
    2. stiff leg deadlifts, 15 reps
  4. superset, 3 sets
    1. leg extension machine, 15 reps
    2. pop squats, 20 reps

Cool Down Dynamic Stretch: Your Choice!

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