Andrew Huberman· PhD
The one critical feature of building muscular endurance is that it has no major eccentric loading component.
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The one critical feature of building muscular endurance is that it has no major eccentric loading component.
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If you want to build muscular endurance, you want to make your muscles able to do more work for longer, it's going to be this 3 to 5 sets of 12 to 100 reps, 30 to 180 seconds of mainly concentric movement. Not a slow lowering phase or a heavy lowering phase.
Neither of those should include a slow eccentric or lowering component if you are using those to train muscular endurance, the 3 to 5 sets of 12 to 25, and maybe even up to 100 repetitions, with 30 to 180 seconds of rest in-between.
A really good muscular endurance training protocol, according to the scientific literature, would be three to five sets of anywhere from 12 to 100 repetitions. That's a huge range. Now, 12 to 25 repetitions is going to be more reasonable for most people. The rest periods are going to be anywhere from 30 to 180 seconds of rest. Anywhere from half a minute to three minutes of rest.