How would you suggest I set up my training so that I work all of my muscle fibers?
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Question:
I read your article on Ironmag regarding the different muscle fiber
types, and enjoyed it very much! How would you suggest I go about setting
up my training so that I work all of my fibers?
Answer:
I'm glad you liked my article. The most effective way I have found to
set up a training program that hits all of the muscle fiber types is to
arrange 3 week "mini-cycles" for each bodypart. Using quads as an
example, this is how the routine might look...
week 1
Squats 4 x 2-4 reps
Leg Press 3 x 4-6 reps
Leg Extension 3 x 6-8 reps
week 2
Leg Extensions 3 x 8-10 reps
Hack Squats 3 x 8-10 reps
Single Legged Leg Press 2 x 10-12 reps
week 3
DROP SET : Leg Press 1 x 4-6 reps, drop weight for 3-4 reps, and again
for 3-4 reps
SUPERSET : Leg Extension/Squats 1 x 6-8 reps each
SUPERSET : Leg Extension/Hack Squat 1 x 8-10 reps each
DROP SET : Leg Extensions 1 x 8-10, drop weight for 6-8 reps, and again
for 6-8 reps
In this routine, the first day is a "power" day, primarily building
strength by hitting the high threshhold motor units. The second day is
the "hypertrophy" day, working in a rep range most effective for
generating muscle growth. The third day is a "blitz" day, wherein you
fully tax every type of muscle fiber, affect positive metabolic changes
within the muscle cells, and test your endurance, stamina, and your
ability TO HOLD DOWN YOUR LUNCH!
Question:
I have a bodybuilding competition coming up. Can I use swimming as my
cardio activity?
Answer:
Actually, you shouldn't. It has been suggested by exercise physiologists
that swimmers carry a heavier layer of subcutaneous bodyfat than
non-swimmers because of the need to trap in body heat. Since it is a fact
that the body loses heat much faster in water than in air, and the body
looks to trap body heat, a thicker layer of fat will inevitably develop
under the skin. This will only serve to blur muscle definition, which of
course is the exact opposite of what you're after. |
