Quote:
Originally Posted by delaroche
if you are dominant to either fast or slow, do the rep/weight changes go more towards the strength/'toning' ways....
ie. let's say normal muscle growth = 8-12 reps.
would FT then move into the strength reps (4-8) or (6-10).
oh, and does FT/ST have different affects in terms of the ability to gain muscle and/or strength?
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Slow twitch muscle fibers are the endurance fibres and dont grow bigger like the fast twitch fibers.
If you have a greater number of slow twitch fibers then to affect the greatest number of fibers you will have to use higher reps (!2-15), shorter rest periods, and higher volume(more sets). Slow twitch fibers recover quicker, take longer to fatigue, and require more work to maximise growth. Slow twitch fibers are limited in the potential for growth. Remember also that you will still need to do some lower rep training to maximise the fast twitch fibers in that muscle.
If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing on the lower rep, fast-twitch fiber training and the higher rep, slow-twitch fiber training. This will help you to develop all the fibers in your muscles, maximizing your ultimate development.