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Training for Size

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All muscles contain fast twitch and slow twitch fibers. Some have more then others (calves have more slow twitch for long duration activities for example). So calves would need higher reps to fatigue and train to failure or near failure depending on your goals.

BUT, in every muscle I think it is wise to do low rep range to tackle the fast twitch fibers located in it and high reps for the slow twitch fibers. This way you would get hypertrophy of each.

So training only low rep ranges sort of ignores the slow twitch fibers bc it focuses on the fast twitch. IMO
 
This thread entertains me
 
I've said what's worked for me many times.

Here's how you find out what works best for you.

Set a plan. Fucking stick to it and don't cheat or go half ass in any aspect.

Do that for three months.

Switch to the other method you were thinking about and do the same thing again.

It'll be apparent which works best.

And eat enough to grow and not get fat.
 
Augustine5I said:
All muscles contain fast twitch and slow twitch fibers. Some have more then others (calves have more slow twitch for long duration activities for example). So calves would need higher reps to fatigue and train to failure or near failure depending on your goals.

BUT, in every muscle I think it is wise to do low rep range to tackle the fast twitch fibers located in it and high reps for the slow twitch fibers. This way you would get hypertrophy of each.

So training only low rep ranges sort of ignores the slow twitch fibers bc it focuses on the fast twitch. IMO
Click to expand...
That's not really necessary. As the load becomes heavier and the force to lift it becomes greater, more and more muscle fibers (and their respective motor units) are recruited. Slow twitch first, then fast twitch.
 
Yes and yes









Mr Hugh Turd to you
 
Anyone ever try Big Beyond Belief .. from way back in the day? I got really good results from that for a long time


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jb5076 said:
Anyone ever try Big Beyond Belief .. from way back in the day? I got really good results from that for a long time


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Click to expand...
Yes i ran it few times.It became the titan training manual.Have a look at Fortitude training.I think you will like it.

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Get Shredded!
GUNRACK said:
Please enlighten us god
Click to expand...
Here, from his log.


Lying Leg Curls
85x12
95x12
105x12
120x12

Power Squat Sumo Squats w/65lb band on
90x12
150x12
240x10
330x10
420x10
500x8
500x8

Lying Leg Curls w/35lb band
140x12
155x10
170x8
170x8

Hack Squats w/175lb band
90x12
180x12
270x10
360x10
450x8
450x8

Leg Extensions w/35lb band
140x15 140x15 160x12 160x12
superset
Upright Single Leg Curls w/35lb band
90x12 100x12 110x10 120x10

Seated Calf Raise
90x15
135x15
180x12
180x12

Seated Donkey Calf Raise (single leg)
270x10
270x10
270x10
270x10

Walking Lunges Bodyweight (50yards nonstop)
x2 sets

Appears to be mainly pyramid, 8-12 rep range, some at 15 with the lightest weight.
 
Oldschool said:
That's not really necessary. As the load becomes heavier and the force to lift it becomes greater, more and more muscle fibers (and their respective motor units) are recruited. Slow twitch first, then fast twitch.
Click to expand...

I see your point.

But as it pertains to the thread, "training for size" would be impacted by rep range for some muscles. As in the example I gave about calves... I don't think a low rep range at a heavier weight would accomplish the desired results.

Simply bc the muscle is "built" for endurance high rep range. An area like this would respond to a high rep range at the heaviest weight possible. Doing sets in a 6 rep range would IMO not recruit the slow twitch fibers adequately.
 
rside#2 said:
Yes i ran it few times.It became the titan training manual.Have a look at Fortitude training.I think you will like it.

Sent from my SM-J327T1 using Tapatalk
Click to expand...

I got the fortitude manual back before xmas.. still reading through it and trying to figure it out.. looks awesome though


Sent from my iPhone using Tapatalk
 
malfeasance said:
Here, from his log.


Lying Leg Curls
85x12
95x12
105x12
120x12

Power Squat Sumo Squats w/65lb band on
90x12
150x12
240x10
330x10
420x10
500x8
500x8

Lying Leg Curls w/35lb band
140x12
155x10
170x8
170x8

Hack Squats w/175lb band
90x12
180x12
270x10
360x10
450x8
450x8

Leg Extensions w/35lb band
140x15 140x15 160x12 160x12
superset
Upright Single Leg Curls w/35lb band
90x12 100x12 110x10 120x10

Seated Calf Raise
90x15
135x15
180x12
180x12

Seated Donkey Calf Raise (single leg)
270x10
270x10
270x10
270x10

Walking Lunges Bodyweight (50yards nonstop)
x2 sets

Appears to be mainly pyramid, 8-12 rep range, some at 15 with the lightest weight.
Click to expand...

I was being fesicious with my comment




Mr Hugh Turd to you
 
Augustine5I said:
I see your point.

But as it pertains to the thread, "training for size" would be impacted by rep range for some muscles. As in the example I gave about calves... I don't think a low rep range at a heavier weight would accomplish the desired results.

Simply bc the muscle is "built" for endurance high rep range. An area like this would respond to a high rep range at the heaviest weight possible. Doing sets in a 6 rep range would IMO not recruit the slow twitch fibers adequately.
Click to expand...

Slow twitch do not hypertrophy nearly as much as fast. If size were the goal I would still train calves for hypertrophy. What type 2 fibers are there would cause much more growth than training them high reps.
 
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