? on muscle fibers

[sysopt]

Can someone explain to me all the different muscle fibers (skeletal) and which rep range stimulates each of them? Also, what do you mean by tempo? Can I work a muscle differently with a different tempo?....please explain.

 

[bignate73]

thats alot to ask.

type 1 slow twitch, endurance
type 2 abcd..lmnop.. fast twitch, aka the ones you use for power

rep speed/tempo. there are many along with number of reps will dictate the type of training you do.

best bet is to pick up an actual sports training book. NSCA essentials of strength training and conditioning is a good one for general info like that. i wont type all thats in it. hehe.

 

[Cackerot69]

As a general guideline:

Type I (slow twitch): 15-50+ reps, 2-0-1 tempo
Type IIA (fast oxidative, fast/slow): 8-25 reps, 4-0-3 tempo
Type IIB (fast twitch): 3-12 reps, 3-1-1 tempo