Hey fellas,
What is the best way in your opinion to target fast twitch muscle fibres solely for hypertrophy?
What sort of rep ranges, rest periods, etc.?
I am especially interested in finding the ultimate tempo in theory for maximum FT hypertrophy?
Any help would be awesome,
Thanks
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Thread: Fast Twitch Hypertrophy
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02-24-2009, 10:55 PM #1
Fast Twitch Hypertrophy
"If you dont like my fire, then dont come around, cos im gonna burn one down" - Ben Harper
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02-25-2009, 01:47 AM #2
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02-25-2009, 01:51 AM #3
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02-25-2009, 02:01 AM #4
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02-25-2009, 02:46 AM #5
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02-25-2009, 04:12 AM #6
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02-25-2009, 04:33 AM #7
- Join Date: Jan 2009
- Location: Sydney, NSW, Australia
- Age: 41
- Posts: 707
- Rep Power: 255
I think you got your question wrong...
Working out with resistance that maximally permits 4-6 repetitions increases strength without considerably increasing mass (Matveyev [Matveev] 1981). With these heavy loads the hypertrophy is confined to fast twitch fibres (Wathen 1994a).
Resistance allowing 8-12 repetitions increases muscle mass (Wathen 1994b; Matveyev [Matveev] 1981). Each repetition should be done at slow to moderate speed. According to Bompa (1993) work on increasing muscle mass is best done in 4-8 sets (the fewer the exercises the more sets), each set done to failure, with 3-5 minutes of rest between sets. The maximum number of exercises per workout is nine.
So if it is purely aesthetics you're after, I believe it is the slow twitch fibres you are targeting.My Rippetoe & Wendler 5/3/1 Journal:
http://forum.bodybuilding.com/showthread.php?t=113437701
"... The point, however, is this: I was fat and out of shape. And even though I'd recently squatted 1000 pounds, I really wasn't strong. I couldn't move, and I couldn't use this strength for anything other than waddling up to a monolift and squatting." -Jim Wendler
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02-25-2009, 06:58 PM #8
Pretty much my question is if someone is extremely fast twitch dominant what is the best way of obtaining maximum non-functional hypertrophy? I see articles recommending heavy loads, low sets, fast tempo and others recommending 8-12 reps with 3 second eccentric and explosive concentric for targetting fast twitch for hypertrophy.
"If you dont like my fire, then dont come around, cos im gonna burn one down" - Ben Harper
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02-25-2009, 10:16 PM #9
- Join Date: Jan 2009
- Location: Sydney, NSW, Australia
- Age: 41
- Posts: 707
- Rep Power: 255
Well to target the fast twitch fibres, you would be doing submaximal loads (>85% 1RM), 4-6 reps, fives are ideal, long rest periods as you won't be able to maintain reps at submaximal loads without allowing the CNS to recover between sets and maximum 6 sets per lift, more than 6 sets typically targets strength-endurance.
My Rippetoe & Wendler 5/3/1 Journal:
http://forum.bodybuilding.com/showthread.php?t=113437701
"... The point, however, is this: I was fat and out of shape. And even though I'd recently squatted 1000 pounds, I really wasn't strong. I couldn't move, and I couldn't use this strength for anything other than waddling up to a monolift and squatting." -Jim Wendler
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02-25-2009, 10:26 PM #10
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02-25-2009, 10:42 PM #11
- Join Date: Nov 2007
- Location: Brentwood, California, United States
- Age: 34
- Posts: 2,472
- Rep Power: 353
rep ranges:
http://www.freedomfly.net/Articles/T...training29.htm
1-5 for strength
6-8 for a nice mixture
8-12(15) for pure hypertrophy
individuals will vary
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