Strength endurance - the ability to express force many times over.
A muscle will only strengthen when it is worked beyond its normal operation, it is overloaded. Overload can be progressed by increasing the :.
• number of repetitions of an exercise .
• number of sets of the exercise .
• intensity - reduced recover time .
(http://www.sportsmedicine.about.com/cs/strengthening/ ).
Maximum strength can be developed with.
Strength training (power up training).
On chest .
As iv have all ready stated im consatraing on improving my 1rep max by what called- power up training- ,pacifically my chest .power up trying is employed to mainly improve strength and power .power up training showed a greater rate of improvement in all dynamic 1RM, isometric and isokinetic movements according to choi,j.y.takahashi how done a study on this.his finding were published in the "medicine and science in sport and exercise journal- supplement 29,abstract54 and Stewart, A. M., & Hopkins, W. G. (1997). Medicine and Science in Sports and Exercise, 29, 1389-1392.
so on this bases and from other sources i.e Joe Weider, Frank Zane and Mike mentzer I cannibalized bits from each of them to come up with a program suited to and to my desired goal . I have also devised a diet to help me gain the energy and muscle I need (see appendixes for diet sheet).
To keep track of my weight I am keeping training dairy to evaluate my self on lifts and who my training is going (see appendixes for dairy) the way I came to this conclusion was by using the fleck and kraemer 1997 method of one rep max table from there article sport coaching on the wed (www.sport.coaching.com.uk )this is a 10 week program I only inten to use it for 4week only ,then evauate my progress if Wight goes up will keep it going but if no significant gains are made will seek another methods of strength gain . .
Some experts think that when performing a single rep you need a shorter rest period between sets(KEVIN WESSON 2000 SPORT AND PE SECOND EDITION PAGE II4 published hodder&Stoughton ) because the progression of sets in warm up is shorter than in your normal workout.
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