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Old 07-26-2012, 04:34 PM
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Quote:
Originally Posted by Ectomorph42 View Post
but Il plan to do it per workout, meaning:

monday = 25 reps/30 sec rest/2 sets for all exercises for the slow twitch muscle, then

thursday = 10 reps/1 min rest/ 3 sets for all exercises for the fast twitch muscle fibers.
Doing various rep ranges at different workouts is fine. It is a varation of DUP (Daily Undulating Periodization), or fancy way of saying working different rep ranges throughout the week.

For more information on that concept see here:
http://www.abcbodybuilding.com/periodization3.pdf

Quote:
Originally Posted by Ectomorph42 View Post
Thanks for the suggestion..but do I need to include the "3 to 5 reps/2 min rest/ 3 sets" ?
Yes, in fact, if I could only traing in 1 rep range my whole life. I'd pick 3 to 5.

Now as I mention below, heavy training also hits the slow twitch albeit, not optimally. However, with enough volume, even low rep work will sufficiently tax the slow twitch fibers. For example, 10 sets of 3 reps would be an excellent way to both thoroughly hit the fast twitch (due to the heavier weight) and the slow twitch (due to the volume/accumulated fatigue of the 10 sets).

Quote:
Originally Posted by Ectomorph42 View Post
I thought that the 10 reps has already strength gains? I worry that if I include that in my program, it will lessen the frequency to train my slow twitch and fast twitch muscle..
Working with heavy weights hit's ALL fibers. Fiber's are recruited in order from slow to fast. Pick up a very light weight and all you will recruit are the slow twitch. Pick up a heavy weight and you recruit both, because your body will recruit the slow and since they do not provide enough force to pick up the heavy weight, it will recruit the fast twitch as well. It does not select between fast and slow. It is on a scale, thus EVERY TIME you pick up a weight, your slow twitch are being recruited.

However, the opposite is not true. You CAN pick up a weight and NOT have your fast twitch recruited.

That tells me, if you want optimal development, you'd better include some heavy work.

Lifting in the 10 rep range is not going to maximally hit all your fast twitch fibers.

Quote:
Originally Posted by Ectomorph42 View Post
is this per workout?
It could be.

Quote:
Originally Posted by Ectomorph42 View Post
every session I mean should I do both high and low reps?

because as Danny B mentioned, training at 25 reps prior to the 10 reps will lead to fatigue which effects the quality of your 10 rep sets.

THanks..
That is really up to you how you set it up. Arian gave a good example above or you could do higher reps one workout and lower at the next.

For example:
Workout 1 - lower reps
3x3 - compound
4x6 - compound
3x10 - isolation

Workout 2 - higher reps - later in week with same muscle group as workout 1
3x8 - compound
3x15 - isolation
2x25 - isolation

* The important take home is not to neglect the lower rep ranges.
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Last edited by Commander; 07-26-2012 at 04:41 PM.
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