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  1. #1
    Wasatch Rebel is offline Warming Up
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    Workout for strength and endurance

    I want to key on endurance, but add strength as well. I'm not interested in gaining weight, but in losing fat. My percentage is around 20 right now and I'd like to eventually get down to about 10-12. So, what kind of weight routines should I be doing to build a combination of strength and endurance, and how can I get down to the level of body fat I'd like to be at?


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  3. #2
    blackbeard is offline Third Set
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    There are many workouts you can choose but have you considered the 5x5? You can burn fat and build muscle on that one.

  4. #3
    wesrman is offline Verge of Overtraining
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    The 5X5 routine that Blackbeard is talking about above is great for gaining strength. Heres a few options for building endurance:

    Bodybuilding.com - Ross Enamait - Burpee Conditioning - No More Nonsense!

    RossTraining - Articles

    RossTraining - Articles

    RossTraining - Articles

  5. #4
    blackbeard is offline Third Set
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    If one wants to work on endurance whilst on the 5x5 why not go for a 30 minute jog/hop on the elliptical on your off-days? That way you are also working at a healthier heart.

  6. #5
    Wasatch Rebel is offline Warming Up
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    Quote Originally Posted by blackbeard View Post
    If one wants to work on endurance whilst on the 5x5 why not go for a 30 minute jog/hop on the elliptical on your off-days? That way you are also working at a healthier heart.

    I actually have been running 3-4 miles 5-6 days per week in addition to my current weight training program.

  7. #6
    blackbeard is offline Third Set
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    Quote Originally Posted by Wasatch Rebel View Post
    I actually have been running 3-4 miles 5-6 days per week in addition to my current weight training program.
    Can you list your current weight training program?

  8. #7
    Wasatch Rebel is offline Warming Up
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    Quote Originally Posted by blackbeard View Post
    Can you list your current weight training program?
    Bear in mind I'm suffering from shoulder impingement.

    With all of these sets, I rest 30-45 seconds in between.

    On Mondays I do three sets of 15 of barbell bench press, three sets of 10 decline press with barbells, 1 set of 10 incline press with dumbbells. Then I do some bench dips for triceps.

    Tuesdays, I do seated rowing - 3 sets of 10, lat pull downs 3 sets of 8, preacher bench curls 3 sets of 8-10, incline curls 3 sets of 8.

    Wednesdays I do a bunch of abdominal exercises.

    Thursday - no weights, but I run

    Friday - 3 sets of ten lunges with weights, leg press 3 sets of 8-10, calf raises 3 sets of 10, leg curls 3 sets of 10.

    Saturday - no weights, but I run

    Sunday - rest
    Last edited by Wasatch Rebel; Feb. 19/09 at 12:52 PM.

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