I need tips on building endurance muscle

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So when i look at MMA fighters i notice there is a wide range of types as far as muscle. I notice some are bulky and really strong and can just overpower their opponent, and then theirs the ones with endurance muscle that arent As strong but their very explosive and can keep going and going.I would say i have more of a strength based muscle. Im really strong for my size im about 115lbs and can surprisingly outmuscle alot of 160's, and hold my own against anything 180 and under. Im good at overpowering people and using strength to an advantage but i notice my muscles tire fairly fast. Not just when sparring or rolling but during fitness exercises also.I really want a more endurance based muscle. I want to stay strong but i would much rather have more endurance than strength. I dont want to tire out all the time i want o be able to keep going and going, alot of this is for competition but also for exercising. I dont want to tire all the time exercising. I dont tire out So my question is what is a good way to increase my muscle endurance? I dont have many options for weightlifting, i have some free weights and a "bowflex" like machine at my house. And at my MMA gym we do have some equipment but not too much, we are a small family oriented gym. I just need someone here who works out alot to give me some tips on what i can do around the house, and even at my gym. I really want to increase my endurance and my "explosiveness".

Do you do any cardio? I would increase your current workout about an hour or 2 a week... see if you start to notice a difference... you should be able to start seeing noticable results in 6 weeks

Thanks Steph. Yes i do a bit of cardio, but at my gym our routine is different all the time. Sometimes we will ave really hard cardio days and little technique and other days we just focus strictly on learning new moves etc etc, and dont do much cardio. I will start doing some more cardio outside of the gym. Do you just focus on basic exercises, pushups, situps, running, etc? Or do you use some free weights also?

Do you eat a lot of protein? Or take any supplements? You gotta do the research on supplements first though, because not all of them work. Best ones are probably just like Muscle Milk, Whey Protein, and maybe Creatine. Cardio also helps and rowing like albeitmyself said.

And one more thing that is also very important.

HIGH REPS! Depending on which muscles get tired quickest for you, do isolated exercises for that part for a week at about 20-25 reps with a slightly lighter weight than usual.

Tricep extensions would be an example of an isolated exercise.

Squats, Benches, Pull ups, and Chin ups are compound exercises.

Remember that low reps are for strength and mass and high reps are for tone and endurance.

I do do a bit of rowing in practice. Not every week it just depends what days its scheduled for us in class. But i could definitely go in an hour early and row on my own for a bit.And to cooldawg, no i dont take supplements and i dont get as much protein as i need. I dont have the money to supplement right now, and i dont have enough money for alot of groceries, i only buy what i need to Once im in a better financial situation im going to start buying more food.

Agreed, just do more reps, with less weight by doing isolated exercises. You'll start to notice that you don't tire as fast and can move up to more weight slowly.

cheese sticks, peanut butter, chicken, steak, and eggs.

once you get the money, run through the grocery store. buy high protein, low carb foods. protein stays with you longer so you stay full longer thus getting the nutrition and satisfaction without gaining as much weight.

check out the articles on bodybuilding.com

just search for your goal. i came across this: http://www.teenbodybuilding.com/shane6.htm

good stuff

When I said cardio I meant working on the equipment. For example... treadmill.. on a really good incline. The Bike. Stairmaster.Not sure if you have a gym membership but doing classes will definetly help you build endurance.

I unfortunately dont have a gym membership, only my MMA gym. We have a bike, a treadmill, a rowing machine, some weight machines, dumbbells, pull up bars etc etc. So i guess i could use those, thanks alot!

No prob. You have exactly what you need!

i love how everything i said just got completely skipped over.

no way man i saw what you said, thanks for the advice. I was just in a hurry and was running out the door so i didnt reply to everyone.

Originally Posted By: cooldawg2i love how everything i said just got completely skipped over. Lol, jeez...

alright. idk it just seems like a lot of what i say sometimes gets skipped over. i kinda feel like people dont trust me with anything i say. mainly Rad.

Rad it's not big deal, it was like 5 months ago I was just referencing it because I don't feel trusted at all on here and it really irritates me.

I think this board was more designed for people my age than it is for 20-60 year olds. I mean I have nothing against you at all, it's just how I feel right now.

I definitely was not skippin over what you said....i just wanted to get out the door and my GF was chatting my ear off lol.

Push ups, chin ups, pull ups, etc.Running up and down stairs/hills.Get a rope, tie it around a tyre and drag it along the beach.Spar more.Dunno, just some ideas.

How many times a week are u working out? When do u want to see results by?

Im doing MMA 3 times a week atm, and i could go to fitness classes (at my MMA gym) or work out by myself on my off days if i wanted.As far as results im not looking to get them over night but id like to see results in the coming months.