Yes, higher repetitions have the potential to improve your absolute strength (1RM), especially in novice lifters. Higher number of repetitions (increased volume) at submaximal loads develops the skill of activating muscle fibres that will increase maximal strength. You can not have one without the other and expect to see results, lift smart, eat clean and get plenty of recovery = RESULTS. Balanced training with good nutritional practices and excellent lifestyle practices will achieve 90% of everyone’s goals.

Training with submaximal loads provides greater opportunities for TECHNICAL IMPROVEMENTS and MOVEMENT EFFICIENCY, and will deliver significant strength improvements hypertrophy (building lean muscle mass) and weight loss improvements for the novice athlete. These athletes can make significant INCREASES IN STRENGTH ( I so wanted to write GAINZ here, but this word has been overused of late) with repetitions between 12-20 (60-80% of 1RM), because they are typically at the lower end of their overall training potential curve. Novice athletes (<5years of lifting weights effectively) would be wise to use higher repetitions to deliver greater improvements in strength and overall sports performance. CrossFit for the majority of the general public requires an increased focus on muscular endurance. The scientific basis for this premise has been proven time and again. The fact is, higher repetitions at lighter percentages of 1RM (60-80%) target muscular endurance adaptation. Think about it!ĬrossFit provided a unique model for training strength and endurance at the same time. This is where a huge portion of the general population who are using CrossFit for “ HEALTH & FITNESS” often get it wrong, because lower repetitions performed at high percentages of 1RM (80%+) are targeting neural adaptation and not muscular endurance. The reality is most people just want to be moderately strong, sexy lean, and have the ability to play sport, go for a hike, or play with their kids without having a heart attack. Endurance sports do not build lean muscle mass or promote a healthy hormone balance and are often detrimental to health. Don’t be confused and start thinking about endurance sports like marathon running or triathlons, although these sports do require muscular endurance this is not the smartest way to train. Muscular endurance can be defined as the capacity of a muscle to maintain a certain level of force production during repeated contractions over time. Training for strength and endurance at the same time is a delicate balance, however doing it properly will improve athletic performance and give you a physique to be proud of. Endurance is often thought as the enemy of strength and visa versa.

Muscular endurance is an athlete’s tolerance level to RESIST FATIGUE for the duration of an exercise/workout. Every bad repetition is a step closer to injury. For example, the maximum weight that can be LIFTED WITH GOOD FORM for five repetitions without significant rest would be known as the athlete’s 5RM.īad lifting form leads to a reduction in motor unit recruitment and unfavourable fiber activation this should be avoided at all costs.

Intensity can be described in terms of an athlete’s repetition maximum (RM). The intensity of an exercise is the weight on the bar. CrossFit workouts are less about “intensity” and are more about MUSCULAR ENDURANCE.ĭon’t get me wrong CrossFit workouts are not easy, although they are certainly not as hard on the central nervous system (CNS) as certain strength-power training protocols. The concept of workout INTENSITY is often misunderstood amongst many people because they use the term “intensity” to describe workouts that are “difficult.” The fact is that the majority of CrossFit workouts use relatively light weights, compared to Power Lifters, Olympic style weightlifters and other athletes involved in strength-power sports. Many people believe the hype that High Intensity Interval Training (HITT) is the best way to achieve these goals, but this is not always the case. What is one of the best ways to get good at CrossFit? What’s the best bang for your buck training? What’s the best way to “tone-up,” improve body composition, and become a machine in the gym? We hear these questions at Momentum Training all the time, and the answer is not always what you might expect. Posted 30th December 2015 by Josh Schouten CrossFit Muscular Endurance & Movement Efficiency

Crossfit endurance