Just to add to wildgrl's excellent response, I wouldn't stress over what fiber types are undergoing hyperplasia if in fact that is occuring....just be happy it is. That said, based on the animal study that documented hyperplasia, stretch position exercises are the best way to attempt it.
Train hard and train smart, don't sweat the minutia.
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano