Type 1 & Type 2 muscle fibers

[LR1167]

Would it be wise to do one week of 6 to 8 rep range workouts, followed by another week of 10 to 12 reps with 50% less weight than the first week in order to hit both types of muscle groups?

I have been doing 6 to 8 reps for a while now and thought i might be missing out in my slow twitch muscle fibers.

any comments? should i cycle between these 2 every week or 2, or 3, or 4?

[bania]

Would it be wise to do one week of 6 to 8 rep range workouts, followed by another week of 10 to 12 reps with 50% less weight than the first week in order to hit both types of muscle groups?

I have been doing 6 to 8 reps for a while now and thought i might be missing out in my slow twitch muscle fibers.

any comments? should i cycle between these 2 every week or 2, or 3, or 4?

If you recruit Type II ("fast") MUs, you are also recruiting Type I ("slow") ones as well. Despite some speculation, it's commonly accepted that you can't bypass your Type I for Type II.

So don't worry about it from that perspective, i.e., you aren't "missing" any fibers.

I think you should vary your rep scheme for variety's sake though.

[all pro]

Would it be wise to do one week of 6 to 8 rep range workouts, followed by another week of 10 to 12 reps with 50% less weight than the first week in order to hit both types of muscle groups?

I have been doing 6 to 8 reps for a while now and thought i might be missing out in my slow twitch muscle fibers.

any comments? should i cycle between these 2 every week or 2, or 3, or 4?

http://www.higher-faster-sports.com/muscletyping.html
http://www.higher-faster-sports.com/...chmachine.html

Simply recruiting a fiber doesn't mean that it's received a training effect. You have to damage it to some degree or there is no reason for it grow bigger and stronger. If you want to train 2Bs use 3-6 reps, for 2As use 8-12 reps, for type 1s 15-20 reps.

[LR1167]

yea i know damage has to be done to the tissue in order for growth, but just what type of fiber is damaged is my question and if cycling between 2 types of workouts for both types is optimal..thanks for the replies though

[all pro]

yea i know damage has to be done to the tissue in order for growth, but just what type of fiber is damaged is my question and if cycling between 2 types of workouts for both types is optimal..thanks for the replies though

Reg Park used 2 rep ranges for compounds, 3x5 same weight and 3x10 same weight. For isolation's he used 2x10 and 2x15. That's how simple this can be. Use 3x5s for 4 weeks then 3x10s for 4 weeks, then back to 3x5s. Do the same thing with isolation's. Don't make it more complicated than it has to be.

[bania]

Reg Park used 2 rep ranges for compounds, 3x5 same weight and 3x10 same weight. For isolation's he used 2x10 and 2x15. That's how simple this can be. Use 3x5s for 4 weeks then 3x10s for 4 weeks, then back to 3x5s. Do the same thing with isolation's. Don't make it more complicated than it has to be.

I agree. This doesn't have to be complicated. It makes sense to change the rep scheme periodically.

[LR1167]

mk sounds good. so 4 or so weeks with a certain rep range then 4 or so weeks with a different rep range..sounds simple to me.

so weight wise should be the same then? for both types of ranges. even if 3 sets of 15 reps lets say of 50 pounds for a given excersie seems easy then wouldnt 3 sets of 10 with 50 pounds be even easier to do. just trying to better understand the concept thanks.

[all pro]

mk sounds good. so 4 or so weeks with a certain rep range then 4 or so weeks with a different rep range..sounds simple to me.

so weight wise should be the same then? for both types of ranges. even if 3 sets of 15 reps lets say of 50 pounds for a given excersie seems easy then wouldnt 3 sets of 10 with 50 pounds be even easier to do. just trying to better understand the concept thanks.

Why would you use the same weight? If you can do 3 sets of 15 with 50 pounds then try to add at least 5 pounds each week or each work out for 3 sets of 10. Do a search here on the board for a program called HST and look at how it's set up. 2 weeks 1x5, 2 weeks 2x10 and 2 weeks 3x5. Start again. But you're trying to increase the weight each time.

[LR1167]

i only asked because you said reg park 3x5 and 3x10 with same weight..nvm i must have read it wrong. and i've tried HST about a year ago..now doing max ot... but i'll increase the weight..thanks

[Orlando1234977]

mk sounds good. so 4 or so weeks with a certain rep range then 4 or so weeks with a different rep range..sounds simple to me.

so weight wise should be the same then? for both types of ranges. even if 3 sets of 15 reps lets say of 50 pounds for a given excersie seems easy then wouldnt 3 sets of 10 with 50 pounds be even easier to do. just trying to better understand the concept thanks.

Alpro is exactly right with progression, be looking to constantly progress.

But I'll add to the thread since it appears you're asking if you use the same weight for your 15 rep sets as your 10's and the answer is NO.

The reason we say 5, 10 or 15 reps etc etc, is based on how heavy of a load you should be using, the number of reps recommended is simply an easy way to organize your training so you're using a certain time of load (weight) that will challenge you. Obviously the 5 rep sets are going to be heavier. Time under tension plays a role too, ie 15 reps you'll be under longer tenion etc wh

If you're fairly new, just plug your numbers into a HST or 5X5 spreadsheet and everything is mapped out for you.

[all pro]

i only asked because you said reg park 3x5 and 3x10 with same weight..nvm i must have read it wrong. and i've tried HST about a year ago..now doing max ot... but i'll increase the weight..thanks

Sorry for the misunderstanding. 5 rep sets should be heaver than 10 rep sets.

[Orlando1234977]

i only asked because you said reg park 3x5 and 3x10 with same weight..nvm i must have read it wrong. and i've tried HST about a year ago..now doing max ot... but i'll increase the weight..thanks

Yeah great idea, didn't know you were doing MAX-OT. How did you do on MAX-OT? It was one of my better programs, but after a few months I needed a change as well.

[LR1167]

thanks guys...max ot is actually working great, i love it but then i started noticing the rep range and thought i would be missing out thats all..been lifting for 4 years seriously

[Al Swearengen]

Reg Park used 2 rep ranges for compounds, 3x5 same weight and 3x10 same weight. For isolation's he used 2x10 and 2x15. That's how simple this can be. Use 3x5s for 4 weeks then 3x10s for 4 weeks, then back to 3x5s. Do the same thing with isolation's. Don't make it more complicated than it has to be.

that post should be a sticky.