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Anonymous
Dear /fit/ I am in need of help, I have absolutely no interest in increasing my muscle size. Its more then enough for me, my goals are slightly different.

Dear /fit/ I want to become stronger, faster and have a higher endurance. What exercises are recommended for me to achieve this goal? I can spend up to ~2-3 hours a day for training, yet again I am not interested in becoming a body builder.
>> Anonymous
Lifting weights doesn't make you a body builder. To build muscle endurance do lifts with lower weight and higher repititions. Doing this conditions muscles for endurance rather than sheer power. Also a challenging cardio workout every day will provide you with built endurance.
>> Anonymous
rep squats for time. haha.

crossfit is probably for you. google-fu time.
>> Anonymous
OP here.

>>18489
I don't want only endurance, endurance is my 3rd priority, my first one would be sheer strength, second would speed and only then am I interested in endurance, I can run 6km at full speed already anyway, but everything extra helps.

>>18491
Mkay, I'll check this cross thingie out.


Oh yah, before I forget, I'm 208cm and weigh 92kg.
>> Anonymous
>>18546
sooo, what the fuck is sheer strength meant to be anyway?
>> Anonymous
>>18556

Think powerlifters and stuff like that.
>> Anonymous
>>18561
i am thinking powerlifters because i am quite familiar with them and i have no idea what you're talking about.

perhaps you mean limit strength.

limit strength requires power, which requires speed. so that's two birds with one stone.
>> Anonymous
>>18566

Could be, I don't really understand all the terms.
>> Anonymous
>>18574
yeah, fair enough.

ok, limit strength is exactly that. the ultimate limit of your strength, the greatest single mass you are able to move once, depending on a lift. powerlifters use three fundemental lifts to test this. these are good lifts, they are the bench, the squat and the deadlift. these have huge carryover into sports and any physical activity, even using the baroque variants that are allowed in competition. provided you have good general physical preparedness that is.

high end limit strength means you have low end endurance. but don't expect to run a marathon, that is something else entirely.

limit strength does not correlate well to muscle mass. as it is the most efficient use of mass, you generally have less mass. sublime to the ridiculous applies though. ryan kenelly is fucking huge. he can also bench over 1000lbs in a shirt.

so you'd be looking at a powerlifting/olympic lifting training program mixed with sports specific activities if you play sports. you'll have to do supplementary endurance work if you want to be able to run further than 800m; this will probably be hiit stuff rather than long and slow.

powerlifting, google westide.com and david tate, good place to start but not complete. nothing is, different stuff works for different people but it's robust as a motherfucker and you'll learn a fuckton on the articles page.

use it as a place to start and practise your gooogle-fu. learning is the best approach.
>> Anonymous
>>18582
fuck, i meant westside.com. or westside barbell. that should work also.
>> Anon
If you want to be more faster and stronger...do sets and reps with time less in between do about 4 sets targeting the most common muscles...

basically this trains your body for endurance. being able to go for longer periods of time with less time in between.
>> Anonymous
>>18605
that's a pretty blanket statement. anon'd be better served doing some heavy reading.