Hi Dub Dub. Well, I keep getting the A's and B's confused, Lol, so let me state it this way, one of the II's functions mostly in the neurological rep range, i.e max strength, neuro drive, and takes uite a while to hypertrophy. The other one of the II's is more of a strength endurance type of fiber and functions well in the 40-70 seconds of work range, so roughly think in the 8-12 rep range, and hypertrophies relatively easy in relation to the other fibers, so if you're interested in the best of both world's, I'd do as you suggested, and periodically train each way.
Tim
The value of 1RM lifts
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Yeah, so I think I've posted this elsewhere, or at least talked about it, this is the program I use for bench press:
http://www.eas.com/training/benchpress/index.asp
Which definitely seems to address both types of fast twitch fibers, and he suggests 'down time' or 'off periods' by which I think he means addressing slow twitch growth. It is very effective, and I recommend it for everyone. At least as far as beginners go (where I was the first time I used it) it works. I also modified it for my squat work, which seems to be working well so far.
I'll plan on doing some slow twitch when I finish my current iteration of the program in a few weeks.
http://www.eas.com/training/benchpress/index.asp
Which definitely seems to address both types of fast twitch fibers, and he suggests 'down time' or 'off periods' by which I think he means addressing slow twitch growth. It is very effective, and I recommend it for everyone. At least as far as beginners go (where I was the first time I used it) it works. I also modified it for my squat work, which seems to be working well so far.
I'll plan on doing some slow twitch when I finish my current iteration of the program in a few weeks.
For example, my bench press workout yesterday, which appears in my journal too, was:DubDub wrote:Yeah, so I think I've posted this elsewhere, or at least talked about it, this is the program I use for bench press...
warmup 155lbs
warmup 195lbs
1s 3r 230lbs
2s 1r 245lbs
1s neg 270
so you see, on this day I was training almost exclusively FTB fibers, but on my next workout I'll do:
necessary warmup sets,
1s 5r 215lbs
2s 3r 230lbs
1s to failure 235lbs
which looks a bit more like FTA fibers.
PS I just realized that my next next workout includes two attempts at 260lbs (one rep, obviously), wow, wish me luck.