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What is the best way to increase exercise tolerance in certain specific muscles? I've noticed that my quads start burning very quickly, before they have maxed out. (no wonder I'm not a big squat fan). I notice this much more than with other large muscle groups. I know that the quads are the biggest muscle group. Do I just need to get them more used to anaerobic exercise?
As you have guessed, use progressively increase the reps and weight for increase exercise tolerance. Also have an expert examine your form during your squats. An exaggerated burning sensation in the quads can be caused by driving your hips forward prematurely or not locking out at the top. Generally the load should be shifted somewhat proportionally throughout the posterior (back, glutes, calves) and anterior chains (quadriceps). See Squat Torque Force. Incidentally, you should be experiencing less of a burning sensation on full range compound exercises like squats or leg presses through with complete extension as compared to isolated exercises such as leg extensions. The ACSM as well as other authorities advise performing each exercise through full range on motion. It is acceptable to lock out the knee (essential for joint adaptation) between reps as long as your joint is healthy and you adhere to essential adaption criteria. During full extension the workload is momentarily shifted from the muscle to the supporting skeletal structure. This momentary relative relaxation will restore blood flow enough to move acid (from anaerobic glycolysis) away from the working muscle. A more static contraction occludes blood flow and challenges more muscular endurance.
The larger muscles will take longer to recuperate between sets (even after just a warmup set). Allow a little bit more rest between sets on the larger muscle groups. Studies demonstrate faster recover with light muscular activity between sets. Consider walking around between sets, or swinging your arms about between your upper body exercises. In any situation, your muscles will eventually adapt to an exercise if it is performed regularly. If you feel undue muscular fatigue persists, you could consider performing a lower repetition range with heavier weight (e.g. increasing weight after 10 reps instead of 12 reps).
Just as muscular strength and flexibility is specific to each muscle, muscular endurance is also specific to each muscle and will need to be trained according.
Thanks for the prompt response. I forgot to mention that I live and workout at 7,000 ft altitude. I have heard through the High Altitude Training Center here (part of Northern Arizona University) that it is more difficult to build muscle mass here do to the lower oxygen (can't max out the muscle as much as at sea level), but it is easier to build endurance. Many endurance athletes train here periodically, especially prior to major events at high altitude locations.
Sorry to ask this question directly as I appreciate your a busy person. Since I have been weight training I have noticed my left pec is growing faster than my right. I have also noticed the right side of my collar bone is slightly higher than the left side. Do you think this could be the cause and if so do you have any ideas on targeting that muscle better. I did post in the forum but had no luck. Thank you for your help.
Most people have subtle differences between their right and left sides. I would imagine you also have a difference between your right and left triceps.
Make certain your exercise form is close to symmetrical on your bench, incline and shoulder press. Have a few spotters look at your form for differences on each side. If there is a difference, use only the weight you can manage in symmetrical form, increasing only when you are able to manage symmetrical form. You will need continuous feed back to correct your form at first. Consult a physical therapist, or skilled kinesiologist if you have had an old injury that has altered your range of motion, posture, or muscle function. They may prescribe specific stretches and exercises for postural muscles. Performing an additional sets for the smaller side has limited value in correcting these sort of asymmetries.
I, myself, have a similar asymmetry (1990 picture) In addition, I even have 2 abs on one side and 3 abs on my other side. Next time you see a bodybuilding publication take a close look at difference between these individuals right and left sides. Even those bodybuilders who are noted for their symmetry have notable differences between sides. They just know how to hide it. Paradoxically bodybuilders may appear more symmetrical in asymmetrical poses.
What major/career would involve the study of all the things on your site? I love reading about exercise, diet, nutrition, etc. and I'm thinking of pursuing it as a career.
Look for a college or university that offers a BS in Exercise Science or Kinesiology. They may go by different names but are essentially the same. A few are unique like a 5 year dual degree in Exercise and Nutrition. With appropriate training your career paths may include personal trainer, strength and conditioning coach, athletic trainer, cardiac rehab specialist, or fitness consultant (corporate fitness, writer, sales, etc). With further schooling you could consider physical therapy, researcher, or college instructor. Kinesiology, or Exercise Sciences encompass numerous subdiscipline including, exercise physiology, biomechanics, motorskill and development, sport and exercise psychology and sociology, and nutrition. Degrees in physical education, geriatrics, or public health are also somewhat related. I've know some physicians and physiotherapists who have obtained an exercise science degrees along with specific course work to fulfill their pre-med undergraduate degree requirement. Depending in your career path, there is also typically certification to obtain. Stick to the nationally recognized certifications. Even with a four year degree it's a good idea to get practical experience early on by volunteering and interning in your area(s) of interest. But before you spend the next 4 years in school, consider job shadowing or working at the local YMCA part-time to see if this something you could do well and enjoy for years to come. You may find successful personal trainers that have nothing but a certification. This is because with personal training, a strong knowledge of kinsiology is not nearly as important as the trainer's personality, how well they deal with people, and their ability to sell their services.
I am currently working in a finance job, but I am seriously considering applying for a graduate degree in Kinesiology. The main problem I have is that I don't know of any resources that list all the schools with graduate programs, or which schools are best for which specialties. So far I've found a dozen or so, mostly through word of mouth. But I'm hoping to find some kind of comprehensive list- or at least to get ideas form as many people as possible! If you have any ideas you can pass along, I would really appreciate it.
Your local library has reference books with schools listed by degrees offered. Look specifically for graduate programs since most list undergraduate programs. For example, the Peterson's Guide to Four Year Colleges may have a separate guide to graduate programs (I have not confirmed this though). Another is the Guide to American Graduate Schools. There are probably other reference books so check with the reference desks at your library. Also, most career and placement service on college campuses have these publications available.