If you want to get stronger while improving your muscular endurance, here are two training methods I’ve been incorporating into my workouts for over 10 years. These techniques have helped me excel in both areas.

Before starting these sets, make sure to warm up thoroughly, as you’ll quickly push your muscles to their limits. Both methods are suitable for pull-ups or dips and can be easily integrated into your training routine.

Similar to the first method, this approach combines 4 sets of 5 repetitions into one superset, but with varying intensity.

Select a weight that allows you to complete at least 8 repetitions. If you’re not yet training with added weight, you can use a resistance band instead. Perform 5 repetitions, then immediately reduce the weight by half (or switch to a thicker resistance band) and complete another 5 repetitions. Repeat this process twice more: halve the weight again (or use an even thicker resistance band) and complete another 5 repetitions. For the final set, remove the weight entirely (or use no resistance band) and perform the last 5 repetitions without resting.

The goal is to progressively increase the weights over time or rely less on resistance bands. The short pauses (only during the weight or band adjustment) will help improve both your strength and endurance. The final 5 reps should push you to muscle failure—this is how you know you’ve chosen the correct intensity.

Similar to the first method, this approach combines 4 sets of 5 repetitions into one superset, but with varying intensity.

Select a weight that allows you to complete at least 8 repetitions. If you’re not yet training with added weight, you can use a resistance band instead. Perform 5 repetitions, then immediately reduce the weight by half (or switch to a thicker resistance band) and complete another 5 repetitions. Repeat this process twice more: halve the weight again (or use an even thicker resistance band) and complete another 5 repetitions. For the final set, remove the weight entirely (or use no resistance band) and perform the last 5 repetitions without resting.

The goal is to progressively increase the weights over time or rely less on resistance bands. The short pauses (only during the weight or band adjustment) will help improve both your strength and endurance. The final 5 reps should push you to muscle failure—this is how you know you’ve chosen the correct intensity.

1. Strength Gains : The progressive use of weights helps build raw power over time.

2. Improved Endurance : Minimal rest and the integration of holds boost muscular stamina.

3. Scalability : Both methods can be adjusted to your current fitness level by incorporating resistance bands or weights.

4. Efficiency : These supersets target multiple areas of fitness, combining endurance and strength training into one session.

By including these two techniques in your training, you’ll maximize your progress and achieve a balanced combination of strength and endurance.