It turns out to train your muscle mass, endurance or strength will not work the same way exercise. Each type has its own modes, loads, etc. To increase muscle mass is isolated dynamic exercise, taking only a certain group of muscles of all 10 times, but with maximum impact, until the last forces. And in each successive workout increase the weight so that an approach that weight you could pick up only 10 times. Choose the number of approaches in their physical fitness. Such training not only increases muscle mass, but also increases the strength of the muscle groups that train. Since bodybuilders train, including including Arnold Schwarzenegger and other famous bodybuilders.
You also need to eat well, and plenty of protein. For more effective workouts for muscle mass, read articles or books about training on a muscle group. To develop muscular endurance best fit this training: do dynamic exercises with a maximum (for you), number of repetitions in one approach, but with not much weight. Thus, you and each training will be performing more reps, but at the same strength does not increase. To develop strength to perform strength exercises on 8-10, but with large amplitude motions and with maximum efficiency. Number approaches to choose their physical fitness. Another suitable isometric exercises (static). Their performance does not increase muscle mass, but they are very effective for developing muscle strength.
They are trained famous Russian strongmen, one popular Alexander Zass (also known as Iron Samson). To all of these types of training had a great deal effectively with cyclic workout – it's running, swimming, skiing, etc. Also deals with stretching. Train no more than 6 days per week, 1 day to recover. It is not advisable to perform strength training more than 3 times a week.