There are so many ways to train and grow your muscle and the workout you pick would depend on your goals. If one of your fitness goals is to increase endurance then you must consider adding pulse exercises to your fitness routine.
Pulsing is usually done during pilates, yoga and in few other types of exercises. It involves pausing, slowing down and moving up in a small motion range. This keeps the muscles engaged and creates a burn-like effect that helps build endurance, improve posture and strengthen weak muscles with regular training.
These exercises are planned in a way that exerts pressure on muscles that will have the most effect. If you are intrigued and want to add pulse exercises to your routine, here are some to begin with. Take a look at the videos below.
Full Body Pulse Workout
Pulse Lean Legs and Glute Routine
Upper Body Pulse Workout
Pulse Abs and Obliques Workout
Pulse High-Intensity Upper Body Workout
Here are some workout routines that you can start with. Make sure to follow safety precautions and if possible, train under supervision.