Slow eccentric training is optimized when controlling very heavy loads, and it's also taxing on the CNS. I often use a 3 or 4 second negative rep as a tool for strength training, and maintain that there's a notable difference between training to increase a muscle's strength and increase its size. This is a much more effective method to fatigue the fibers of these muscle groups. In English, if you're doing 5 sets of 10 reps of stiff deadlifts, try switching to 10 sets of 5, with 70% load and 30 seconds of rest. Since we're training for size, we don't need to go for 90% of max strength ranges 70-80% of maximum would be best, and lower than normal rest. To make up for the rep-deficit to maintain an effective training volume, we simply add more sets. It would make more sense to exploit those fast-twitchers for all they're worth by cutting the reps down to 5 or 6 reps and focus on exploding on the concentric portion of the lift. It wouldn't make sense to train hamstrings for size (not strength) with that time under tension if the goal is to optimize the firing capacity of the largest, strongest fiber bundles in the hamstrings. It would require about 24 seconds to complete 8 reps using the 2-0-X-0 above. Granted, there are exceptions, but this info can influence how we should perform our reps.įast-Twitch Muscle Groups (Shoulders, Chest, Hams, Glutes) Studies have shown that the back, biceps, and quads have a higher percentage of type I (slow twitch) muscle fibers and low threshold motor units, whereas the hamstrings, glutes, calves, triceps, traps, chest and shoulders have a higher percentage of type II (fast twitch) muscle fibers and high threshold motor units. To train for size, there are things we need to consider concerning tempo. The Intermediate T Nation Guyīy this I mean the typical T Nation reader who's after huge, yet functional muscles. Now that we're all on the same page, here's my breakdown of optimal tempo training for different populations. The fourth number represents the amount of time to pause at the top.The third symbol represents the concentric rep.The second number represents the amount of time to pause at the bottom of the rep.The first number represents the negative rep.To ensure that everyone will understand the jargon to follow, here's a breakdown of a random, universal tempo. The answer lies in the nature of your training. There are varying opinions on optimal lifting tempo. While your muscles are lifting heavy or doing explosive work, lactic acid builds up as a waste product and remains in the muscle tissue, creating the "burn." Once it's present, only rest and very low intensity aerobic work can flush it out. There's also a hitch to exerting your muscles vigorously using just ATP, lactic acid. That's why in events like the 100m dash, sprinters build up and maintain a top speed, but in events like the 200m dash, sprinters appear to slow down and become much less explosive as they near the finish line. Once that 15 seconds is up, ATP is depleted, and those muscle fibers start to fatigue and drop out of the effort. These fibers don't rely on oxygen for the first 15 or so seconds of work but instead derive their instant energy from ATP, a chemical compound that includes creatine and phosphorous. Let's start with a brief review of the muscles' energy systems.Įxperts tell us how important fast twitch muscle fibers are for strength and size training. If you're an experienced lifter in a slump, a skinny bastard, or struggling with a setback, the following is for you. My eye-searing observations at Globo has me thinking that a little-refresher on rep quality is in order. There's a clear correlation between moving big weights and having big muscles, but how you move the weight still matters, from the first rep to the very last. On the right are dozens of young men hammering away with heavy weights, but with form so poor that biceps curls and lateral raises soon resemble cleans and high pulls. On the left is a group of heavyset women awkwardly performing a circuit weight training class while the overweight instructor assures them that lifting three pound dumbbells for high reps will create "lean, toned muscles."
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