Females should concentrate on same shoulder exercises as men but would better with
a higher repetition range.
If your goal is muscle endurance, your routine will utilize basic exercises plus more concentrated exercises in
the higher repetition range (12 - 15 repetitions).
Stick to proper form and
higher repetition ranges (15 - 20 reps) in order to train the nervous system to activate the muscle fibers.
For example, if you are a runner: The parallel squat is your friend - performed both explosively and in
the high repetition range.
Not exact matches
When weight training, you should know that slow twitch muscle fibers react to
high rep training in
ranges of 12 — 20
repetitions per set.
Repetitions in the
higher range of 50 - 60 reps, is necessary to change the body's energy systems to the lactic acid cycle.
If you don't know what I'm talking about already — I'm not talking about 100 reps — I'm talking about something in the neighborhood of 1,000 reps. Not all the workouts are that
high, but some of them are much
higher — Even into the 2,000, 3,000 and 4,000
repetition ranges.
Using a
range of
high and low
repetitions, and both slow and fast speeds may be beneficial.
Accommodating resistance training transfers well to constant load strength, and also seems to produce greater joint angle - specific strength gains towards the middle of the exercise
range of motion, greater improvements in
repetition strength, and greater
high - velocity strength gains.