Strength and endurance for beginners

K

krumpy

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I want to start building strength and endurance, but I don't want to increase my size.
I'm a beginner so can someone help me out please?

I've read that for strength you use heavy weights, few reps and long rests.
I understand that but i was wondering how many exercises per body part should I do since I'm a beginner? And If I do more than one exercise per body part then how much rest between them exercises?

E.g If I do an exercise for the biceps, should I carry on and do all the other body parts that I'm doing on the day and then come back at the end for a different exercise for the biceps? Of course this would give my biceps more rest as opposed to doing another bicep exercise straight away after the first one.

Also, I've tried using weights close to my maximum RP but I don't seem to be able to perform more than only 3 sets.
 
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Full body workouts and do compound lifts. Forget single-joint movements.
 
Well, thanks for that but I was wondering about the training methods I should use. Like reps, sets, rest periods and other stuff.
 
Reps - 4-8
Sets - start with just 1-2 working sets (does not include 1-2 warm up sets!!!), and work up to 4-5 sets after a month or two
Rest - 60-90 seconds...NO MORE than 120 seconds.

And stick to a full body routine that emphasises free weights, and compound exercises: squat, deadlift, pull ups, bench press, military press, lunges.

avoid too much isolation (i.e. bicep curls)..compound moves hit those muscles too, and if you think about it biceps are pretty small, while the back is pretty large. do you think the biceps actually need as much targeted workload as the back?

nope!

there's a link in my sig to a bunch of other links...one is Chad Waterbury's Full Body trainign program. I'd start there...and don't worry about his 'antagonist' training. just stick to his core basis for a month or so.
 
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