If they can be fatigued, can a drop set be used for that - the first set fatigues the type 1 and the second targets the type 2?
the purpose of a drop set is to fatigue all the muscles. It is very intense if done properly and will allow great growth and adaptation of all three muscle types. Ideally you would want to start with a high force production to hit the typeIIb. then you go for a lighter weight and do this weight for 60-90 seconds to really hit the glycolis atp production. Depending on the intensity the type IIa and the type I will be getting worked. Once this time period is over then you go to even lighter weight for the oxidative atp phase and try to work through the lactic acid accumulation. This is a killer.
I remember CT had a type of program where you would do something like: 1 rep near your max, 3 fast reps at 80%, 3 slow reps at 80%, 5 reps at 60% fast, and then till failure with 60% slow. Sorry if i got the numbers wrong. I can’t dig up the routine but i know it was awesome and hard. Something like this would definitely give you strength, size and muscle endurance strength. laters pk
But wouldn’t it make more sense to fatigue the type 1 first? that would leave the type 2 alone for the subsequent sets. That would increase the tension they receive, wouldn’t it?
Let’s say you do a 3RM set. All the fibers are recruited, and the type 1 may take half of the load.
An another hand, if the type 1 are prefatigued, most of the load would be taken by the type 2, thus increasing the tension per fiber on them, which is what we want since it’s them really which can grow.