you can make better gains

[stevesmi]

Naturally (people with no lifting experience) are like the control in the chart. Lots of type 2b. So when they need the muscle, its strong, but its not used very often.

Training changes what type of muscle fibers a person has. Lots of volume makes type 2a. Versus low volume, heavy weight makes type 2x and or 2b.

like i said above in my 1st or 2nd post in this thread YES you can improve your red or white muscle fibers by working them. however people are born with certain genetics which mean they will have an advantage with either

if you were born with tremendous white muscle fibers. but you only train red muscle fibers you might still be a great bodybuilder, but had you focused on powerlifting you could of been something more special for example.

genetics is definately a huge factor. a guy like Arnold or Samir Bannout have tremendous red muscle fibers, and they were able to take advantage of that. had they decided to become powerlifters they would of done good I'm sure, but they wouldn't of been champions like they were with Mr Olympia.

I like this thread a lot.. lets keep it going.. look what you did Radar just from a simple title lol.

 

[rich_89]

I pyramid, find that works for me.

15 x light weight
12 x light-mid
10 x mid
8 x mid-heavy
5 x heavy
1 rep max

 

[jcmbbfuture]

like i said above in my 1st or 2nd post in this thread YES you can improve your red or white muscle fibers by working them. however people are born with certain genetics which mean they will have an advantage with either

if you were born with tremendous white muscle fibers. but you only train red muscle fibers you might still be a great bodybuilder, but had you focused on powerlifting you could of been something more special for example.

genetics is definately a huge factor. a guy like Arnold or Samir Bannout have tremendous red muscle fibers, and they were able to take advantage of that. had they decided to become powerlifters they would of done good I'm sure, but they wouldn't of been champions like they were with Mr Olympia.

I like this thread a lot.. lets keep it going.. look what you did Radar just from a simple title lol.

I agree. Genetics play a huge role. Some studies have shown that many Olympic lifters and sprinters have more than 80% fast twitch muscle fiber make up. That is huge. This explains their power and explosion. Distance athletes are on the opposite end of the spectrum. There is even a big difference in muscle fiber make up within our own bodies. (Hence the reason some muscle groups respond to volume while others need heavy weight)

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[the_alcatraz]

I've always used the "If you can lift, then lift..." theory and it's worked for me...I hate lifting light unless I'm injured...

 

[rich_89]

Yeah so thats why its also beneficial to do slow controlled reps, but also faster explosive reps!

Mix it up!!

 

[the_alcatraz]

faster explosive works too, but the chances of hurting yourself doing that is probably higher than going heavy (with good form)

 

[moya]

I've always used the "If you can lift, then lift..." theory and it's worked for me...I hate lifting light unless I'm injured...

 

[rich_89]

I like to start out heavy, then go lighter. so i agree both are good. but if you go heavy if you are not doing the exercise correctly then its pointless which is what happens a lot of the time.

just throwing a couple reps of heavy weight around is one thing.. but getting in a solid workout ripping up your muscle fibers is another

I laugh when i see big bubbs in the gym loading 400lb on the bench, but then hardly any movement down towards the chest. Whats the point. more muscle building having a wank.

Then i take 200lb off and do 15 clean reps all the way down. Which is better i ask you???

 

[thecompound]

I like the way this is goin, good stuff from steve, and I agree with past posts. I do 2 plates per side on hack squat, 3 sets, 12-15 reps after main squat. I go down all the way in a deep squat and really have some of the best pumps/gains by putting form and isolation over trying to look cool. The next kid comes along with stick legs, throws 4 plates on, and bounces up and down 2 inches 4 times. Difference is i am achieving, he is wasting time. As a side topic, on a new workout that a bud showed me so i gave it a try. The Layne Norton PHAT program, which is kind of what radar is talking about and past posts were. It stimulates white muscle for 2 days, then red for 3. First two days upper lower power, rest then hypertrophy for the next 3 days (more reps). I am loving it, any body in the same boat?

 

[stevesmi]

I laugh when i see big bubbs in the gym loading 400lb on the bench, but then hardly any movement down towards the chest. Whats the point. more muscle building having a wank.

Then i take 200lb off and do 15 clean reps all the way down. Which is better i ask you???

good point... anyone can find this out on their own by connecting a heart rate monitor around their bodies while they workout. they sell Garman watches that will track your heart rates so anybody can try it out themselves to see what really pushes the body over the edge.

I'm not anti-heavy weight at all, i'm anti doing heavy weight when your technique sucks.