We harp on the Size Principle of Muscle Fiber Recruitment a lot. Why? Because it explains how to get the most muscle growth possible—in both the fast-twitch as well as slow-twitch fibers…
The Size Principle basically says that in any set, the earlier reps fire a majority of slow-twitch fibers. And as the reps get harder, more and more fast-twitch fibers are brought into play. At failure, the majority of fibers firing are fast-twitch.
We’ve mentioned the study in the European Journal of Sports Science in which Brad Schoenfeld, Ph.D., a scientist we highly respect, was one of the researchers…
We showed the graph illustrating that higher-rep sets built muscle as well as or better than heavy lower-rep sets in that study.
The group using 40 percent of a one-rep-max weight actually got slightly better hypertrophy results compared with the group using 80 percent 1RM weight.
Another study we recently ran across also looked at lighter, high-rep vs. standard lower-rep training in experienced lifters…
And the results basically shatter the myth that you need heavy weights to get optimal hypertrophy—and lighter weights for 30-ish reps, produced even more mass than sets with 80 percent of 1RM…
The bonus with the high-rep sets is that they produced almost DOUBLE the growth in the slow-twitch fibers [J Appl Physiology 2016]…
In the new ebook, there’s a quote from respected researcher Jerry Brainum…
It’s now known that type-1 fibers are capable of showing a significant level of muscular hypertrophy.
So using some higher-rep sets will stimulate more growth in your slow-twitch fibers. It’s one reason we almost always use high reps on the first set and taper from there…
Plus, it forces more fast-twitch fibers to fire on the lower-rep sets that follow. You get a double dose of muscle growth.
Get the ideal exercise for each muscle, complete workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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