Need help gaining muscle and Endurance

[Zip]

First off i have a home gym to help me which looks kinda like this.

Now ive read GordyRs guide but i want a slightly bit more personal help and questions answered

What i need to do is Increase my Strength but i also need to increase my Endurance
What ive been doing so far is on my home Gym is 15-25 reps and work my way through every thing 3 times.
Is this what im meant to be doing or is there something i could be doing to get stronger and my endurance up a bit better?

What other Exercises(With diagrams or instructions) could i be doing with out the Gym, Especially the calf muscles because they home gym doesnt really target them?

Now how often is the best and quickest way to get results? When i first got the gym about a couple weeks ago i was using it every night until i read on GordyRs guide that if you work out too much it will actually make your muscles Shrink. So i started doing it every second night.
I have plenty of motivation because its sitting in the computer room right next to me so i can hop on when ever im in here

Now my last question for now is where is the best source of protein found? Gordy R said 200grams a day is about what you need but im not sure exactly how much you would get from certain foods.
So what foods are high in protein and on average how much protein do they have in them? (Ie Steak, Porridge, Eggs)

Thanks

 

[Morba]

Nutritiondata.com is a great website for the breakdown of foods, not only will it tell you the nutrient values but it also has some nifty graphs which can be useful.

Personally, i would have spent the money on a gym membership or a rack, bench and some free weight than that multigym, you may quickly outgrow it.

muscular endurance - static holds, slow reps

 

[Zip]

Nutritiondata.com is a great website for the breakdown of foods, not only will it tell you the nutrient values but it also has some nifty graphs which can be useful.

Personally, i would have spent the money on a gym membership or a rack, bench and some free weight than that multigym, you may quickly outgrow it.

muscular endurance - static holds, slow reps

Thanks Morba

The gym has 150-160pounds of weight so thats more then enough for now

 

[Morba]

Thanks Morba

The gym has 150-160pounds of weight so thats more then enough for now

For some exercises maybe, but trust me, after a while it will start to feel light on the bigger movements.

 

[Zip]

For some exercises maybe, but trust me, after a while it will start to feel light on the bigger movements.

If/when that happens ill probably have some more gym equipment/weights around to help cover that problem.

But for now as a starter its been pretty good and helps me be motivated

I just need a bit of help so i can make the most of it and get as strong as i can in the shortest time possible

 

[Morba]

3 sets of 12 would be good then, aim to just complete the last rep with good form :]

as for calves, body weight wise, you can stand on the edge of a step and do calf raises :]

 

[Zip]

3 sets of 12 would be good then, aim to just complete the last rep with good form :]

as for calves, body weight wise, you can stand on the edge of a step and do calf raises :]

How far should i push my self on it?

I was doing 100 pounds before (on most parts) and was grunting and snorting and sweating but i could still (just) get 10 reps completed of each.
Should i lower it to the just out of grunting and snorting range or stay with 100 pounds?

Im still playing around with weights to find out whats best

 

[Bakedgoods]

For strength you want to be doing lower reps (5 and under).

Endurance you have the right idea with the higher rep work.

 

[Zip]

For strength you want to be doing lower reps (5 and under).

Endurance you have the right idea with the higher rep work.

How do i go about getting both Strength and endurance

For me there isnt much use for strength if i dont have the Endurance to keep it usable for long periods of time.

 

[Bakedgoods]

Strength and endurance are pretty different things. You will get muscular endurance as you train for longer.

The only option really is to encorporate both rep schemes into your workout. Personally I would just use 5 reps of lower for the big movements (Squat, Bench Press, Deadlifts, Any rows) and then use the higher reps for isolation movements (flyes, curls etc)