Q: Reply to 1261, can you go into detail a little bit more? im kind of confused of what your saying. right now im going to the gym 4 hours a week, which would total 6 hours or so just doing the workout i previously posted.

A: You have to tell me what you're trying to achieve before I can recommend a specific program. If your goal for now is to build muscle and burn fat, then just keep your existing program as is and maybe reduce number sets on most/all exercises to 3 from 4 (if you're worried about overtraining). Your existing program will also improve your muscle endurance somewhat. You can do some (1-2 hours per week) cardio as well.

If you want to specifically focus on muscle endurance for whatever exercise(s) -- pushups, situps, etc -- then I suggest you reduce your current weight program to 2-3 sets per exercise, and add 1-2 hours/week (10-15 minutes/day every day) of doing the specific muscle endurance exercise(s). Ideally you'd do muscle endurance exercises on days and times away from your main weight training, but it's not a big deal. And you can do cardio after with muscle endurance exercises, for example.

For example, suppose you want to increase the number of pushups you can do in a row... First you scale your 4 days/week weight program down to only do 2-3 sets on each exercise (instead of 4 sets you do now) -- keep number of sets low especially on exercise for chest, shoulders, and triceps (which are muscles involved in pushups). Then you allocate 10 minutes on 4-5 days/week to do pushups. In those 10 minutes time I recommend you do 3 to-failure pushup sets with 2-3 minutes rest in between. Then after the 10 minutes of pushups you could run or do some other cardio for another 15-30 minutes.

Oh and if I remember you still have that shoulder program -- if you do, then you probably do NOT want to do this pushup program till it heals since pushups will stress your shoulder quite a bit. But it should give you an idea of how to incorporate weight training with muscle endurance training. Hope that helps.