fast-twitch Archives - Page 7 of 7

The fast-twitch fibers are best worked in a four-to-six-rep range, so why not just do X Reps in that rep range? The time under tension for the above, assuming a three-seconds-up/one-second-down cadence, equals about 16 seconds plus four X Reps. That’s a total time under tension of 26 seconds. Won’t lower reps and heavier weights produce more growth?

A: Heavier weights and lower reps will produce more growth—in a couple of fast-twitch fiber types. Scientists believe there are at least five (some even say nine) different fast-twitch fiber types, some being slightly more endurance oriented than others. So a set with four to six reps plus X Reps may do great things for one or two of those; but to get at the others you’d want to include slightly higher-rep sets (or include drop sets and supersets in combination with X Reps, as outlined in The Ultimate Mass Workout e-book). That will help you hit as many fast-twitch types as possible.

Technically speaking, fiber makeup dictates which rep range should dominate for an individual. For example, if you have more pure fast-twitch fibers, lower reps should dominate in your routine, but you shouldn’t neglect other rep ranges because you want to hit as many fiber types as possible to max out growth. In other words, the more fibers you get to grow, the bigger your muscles will be.

In our cases, Jonathan, being more mesomorphic (muscular/athletic), responds to lower reps, but he also includes drop sets and supersets to hit a variety of fiber types as well (those techniques bring in an endurance component). Steve, on the other hand, responds better to higher reps, as he’s an ectomorph (hardgainer/skinny) with more endurance-oriented fast-twitch fibers as well as lots of slow-twitch fibers. Heavy straight sets don’t do much for him, so he relies more on drop sets and supersets, while still keeping the reps in the six-to-12 range. That means if he does a drop set of 8(6) reps—eight reps, reduce the weight and immediately do six reps—he’s doing 14 reps. That’s two lower-rep sets back to back, giving him the best of both worlds. Add X Reps to one of those sets and he gets even more time under tension, overloading a number of fiber types. It’s a very efficient way to train for more muscle mass.

Remember, it’s not about just hitting fast-twitch fibers with low reps. There are a number of different fast-twitch fibers that vary in work capacity. We attack that problem by doing heavy work but also getting more endurance-oriented anaerobic work by using supersets and drop sets along with X Reps.

Best Rep Speed for Muscle Growth

Q: What is the best rep speed for muscle growth? I want to look like a bodybuilder/physique athlete, so I’m not that concerned with strength. I just want more muscle mass.

A: In The X-traordinary X-Rep Workout e-book we cite a study that attempted to determine the optimal rep speed for building muscle. It compared doing sets with a two-to-three-second positive and a two-to-three-second negative—about three up, three down—with sets using a power cadence, which is one second up and three seconds down. The power cadence produced the most mass in this study. [Int J Sports Med. 30(3):200-204; 2009.] [Read more…]

Arnold’s Power-Density Mass Workouts

Q: Your Power-Density explanations and methods in the Power-Density e-book make total sense—and if Arnold used it, I’m in. [Positions of Flexion] also makes total sense, something I know Arnold used for his biceps, among other bodyparts. My question is, Can I use only the ending contracted-position exercise for each bodypart to get my Density quota? Like for POF lats can I train chins heavy, pullovers heavy, and then use stiff-arm pulldowns with 5×10 in 10×10 style for Density?

A: A lot of bodybuilders have tried something similar; however, after analyzing Arnold’s workouts, we think they are missing a key mass-building component by not using Density on a compound move as well… [Read more…]

The Power of 10

Q: I’m a bodybuilder and very interested in trying the 10-sets-of-10 method you’ve been writing about. I’m worried because using lighter weights and short rests [between sets] would appear to build primarily the slow-twitch and the fast-twitch endurance fibers [2As], and neglect the power fast-twitch 2Bs. Shouldn’t I be using heavy weights to get at the key 2B fibers?

A: You’re right, the 10×10 method primarily builds the type-2A fibers, those fast-twitchers with an endurance component (that’s why it works so quickly, as you’ll see in a moment). You don’t entirely neglect the 2Bs, however… [Read more…]

The Best Exercise for Fat Loss

Q: I keep reading that interval cardio is better than steady-state aerobic exercise for fat loss. Should I be doing intervals instead of ending my workouts with 30 minutes of medium-intensity fast walking?

A: Interval cardio, which is going all out for 30 seconds alternated with slower, steady-state work for one minute, has been shown in research studies to burn more fat postexercise than medium-intensity steady-state work. The reason? Muscle damage. Running or pedaling a stationary bike all out for 30 seconds brings in the fast-twitch fibers, just like a weight workout, damaging them. The repair process is what boosts the metabolism and fat loss. It’s been shown that fat is used as an energy source during the muscle-repair process.

In our X-treme Lean e-book we use the example of running on a track for interval cardio—you sprint the straight-aways and walk the curves. As we explain in that e-book (the Q&A section on page 87-88), interval cardio is very similar to an intense leg workout with weights. Because of that, if you choose to use it, you should not use it the day before or after a heavy leg workout. You can, however, use it as one of your weekly leg workouts or in conjunction with a leg workout. For example, you could do your normal leg workout, but reduce the volume so you can end the session with interval work on a treadmill or stationary bike.

The main point about interval cardio is that it can trigger overtraining if you simply use it in place of your steady-state cardio. It takes more thought to implement it correctly because you are damaging muscles—essentially adding another high-intensity workout to the mix.

If you have a lot of fat to lose, steady-state work at the end of most of your upper-body workouts is a good idea—that is the 30 minutes of medium-intensity walking you’re now doing. After weight training, all of the sugar is out of your bloodstream, so your body is primed to burn fat almost as soon as you hit the treadmill.

If you want to do interval cardio, use the above recommendations—as part of your leg workout or as a separate leg workout during the week. It will add up to a faster fat-to-muscle transition rather than no-gaining overtraining.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

HIT Hoax? 60 Pounds of Muscle in 4 Weeks—The Truth

Q: I just read a few of your articles about 3D Muscle Building, and you say some guy built 60 pounds of muscle in four weeks. Come on. I hate it when the impossible is touted as being the norm. That never happened, which is probably why you don’t show pictures of the guy. The only photos I see are Jonathan’s before and after. His 20 pounds of muscle in 10 weeks is impressive, but it’s a far cry from 60 pounds in a month. Got any pictures of the 60-pound gain? I didn’t think so.

A: We’re as skeptical as the next guy, but believe it or not, it did happen—back in 1971. It was called the Colorado Experiment, and it was Arthur Jones’ attempt at proving that his Nautilus machines and high-intensity training could build muscle very, very quickly (and we do have the pics; see below). [Read more…]