Nice to be able to discuss this - not too many here in my area that even know what fibers we’re talking about, might think it’s a cereal or something.
TYPE IIb FIBERS: These fast twitch fibers use anaerobic metabolism to create energy and are the “classic” fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can’t last as long before it needs rest.
That is why I am training near my maximal load (90-95% 1RM) doing singles with shorter rest. With ‘training density’ I mean more weight and higher 1RM% loads in less time. I did entire progressive pull workout, cleans, clean pulls, DL and tire flips in in about 50 mins. More weight in less time. Yes, quality of the reps are important; I don’t just go in a sling weight around. Reps are very strict form.
However, that being said - I would enjoy listening to your points of view…that’s why I’m here.
Thanks for clearing that up, I assumed that’s what you meant by training density and its awesome that you are putting the science towards training. The only thing is that the definition you presented for fast twitch fibers (IIb) is the exact reason why you must give adequate rest in between lifts.
Taking more rest in between sets allows the body to fully recover the ATP (anaerobic) system so that these fast twitch fibers can optimally perform. If the ATP system is not given enough time to recovery, the body will run out of energy before it can complete the lift and can be a reason for a failed attempt. Also, since the movement takes only seconds to complete, the glycolytic system never has to help out and ATP is the only source the fast twitch fibers can rely on.
So by taking larger rest periods, your body will realize it needs to create larger ATP stores and also adapt to refill those stores more quickly. Keep in mind this is a pretty simplistic way of looking at things and obviously there are other factors that can come in to play, especially as you become more advanced.
Also I meant ‘sling weight around’ merely as an expression when you get to your max weights. I wasn’t sure if you mentioned what intensities you were using. But if we use you as an example when you mentioned training with 90% + and short rest periods back to back, I can assume that you could probably do more reps/higher load and its not your true 90/95%. (obviously focus on technique before increasing)
I’m not saying what you are doing is wrong, just want you to understand that shorter rest periods are best left for things like hypertrophy and certain types of endurance training. This is especially important if your main focus is OLifting or some kind of strength/power training.
Btw, what are a couple of your short term/long term goals? That’s a great way of deciding on what types of training variables you could use.
Long term goals: 405 close grip bench, 315 power clean while staying at similar body weight as now.
Current best 335 close grip bench, 230 power clean. BW = 220.
I find it interesting that I can rest just 30-60 secs and hit 225 multiple times (5-7x in a session) but max attempt I have hit is 230.
Training this way forces me to concentrate as my personality type operates highly efficient when under pressure. I create pressure for myself with the training density - it’s a mental thing for me. Long rest periods bore me and I get lethargic. So, I have adapted my stimulus to keep me interested. I have trained powerlifting style before, long rests, max effort, but didn’t like my body composition nor bulk when training that way. Now, I am using more explosive movements, unilateral movements and functional exercises and liking the results.
Recently lost 5lbs. BW while moving close grip bench up 40lbs in 3 months. That’s my kind of results.
Power Clean is something that interests me because of the technique factor.
Thanks for the comments.