I read your article on Ironmag regarding the different muscle fiber types, and enjoyed it very much! How would you suggest I go about setting up my training so that I work all of my fibers?
I read your article on Ironmag regarding the different muscle fiber types, and enjoyed it very much! How would you suggest I go about setting up my training so that I work all of my fibers?
Answer:
I'm glad you liked my article.
The most effective way I have found to set up a training
program that hits all of the muscle fiber types is to arrange 3 week "mini-cycles"
for each bodypart. Using quads as an example, this is
how the routine might look...
week 1
Squats 4 x 2-4 reps
Leg Press 3 x 4-6 reps
Leg Extension 3 x 6-8 reps
week 2
Leg Extensions 3 x 8-10 reps
Hack Squats 3 x 8-10 reps
Single Legged Leg Press 2 x 10-12 reps
week 3
DROP SET : Leg Press 1 x 4-6 reps, drop weight for 3-4 reps, and again for 3-4 reps
SUPERSET : Leg Extension/Squats 1 x 6-8 reps each
SUPERSET : Leg Extension/Hack Squat 1 x 8-10 reps each
DROP SET : Leg Extensions 1 x 8-10, drop weight for 6-8 reps, and again for 6-8 reps
In this routine, the first day is a "power" day, primarily building strength by
hitting the high threshhold motor units. The second day is the "hypertrophy"
day, working in a rep range most effective for generating muscle growth.
The third day is a "blitz" day, wherein you fully tax every type of muscle fiber, affect positive metabolic changes within the muscle cells, and test your endurance, stamina, and your ability TO HOLD DOWN YOUR LUNCH!
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