Whether you want to build a stronger body or add more muscle, you need to train hard. However, the basis for you to train hard is that you have enough endurance to do it consistently.
Compared to someone who doesn't exercise at all and someone who keeps exercising, their endurance level is completely different. So, endurance comes from your persistent exercise.
Aerobic Exercise
Aerobic exercise, such as running and cycling, builds heart and lung function and improves endurance. 30 to 60 minutes of aerobic exercise three to five times a week will help increase endurance levels.
Resistance Training
Training with resistance devices can increase muscle endurance and strength and improve fitness. Whole-body training targeting all major muscle groups two to three times a week will increase your basal metabolic rate and burn more calories.
Strength Training
Strength exercises such as dumbbells, push-ups, and squats can increase muscle strength and endurance. Two to three times a week, each time choose 8-12 movements, 3 sets of 8-12 times each. Strength training increases muscle mass, improves neuromuscular coordination, and increases muscle contractions, thereby increasing overall endurance levels.
Irregular Training
Such as step training, running up and down some irregular aerobic exercise, can improve heart and lung function and muscle strength, increase endurance. 1-2 times a week.
Bodybuilder should develop a gradual training plan based on individual fitness and goals, coordinating aerobic, resistance and other exercises, gradually increasing the time and intensity, and periodically modifying and adjusting to maximize endurance.
In addition to training, you should also get enough sleep and eat right to keep your body energized and avoid fatigue and physical decline caused by lack of sleep.