Hi everyone, I'm 19, been training for roughly 10 months now and since then I've put on roughly 6-7kg of lean mass. I have a decent grasp of what bodybuilding is all about. So please bear with me, I need this clearing up.
I have read through many bodybuilding articles on the internet, including this website and Poliquin's concerning fiber muscle make up. Frustratingly, none of these articles have been crystal clear with exactly how you target all three fiber types (Type I(slow twitch), IIA and IIB(fast twitch)). Don't get me wrong, I understand which repetition ranges target which fibers. What I'm more concerned with is HOW you go about performing a rep; HOW those fibers are actually recruited.
For example, say I'm just beginning to train my chest. Today I'm following a relatively strength based protocol; long rest times, low reps & volume. My first exercise is incline dumbbell press. I've finished my warmup. I'm about to begin my working sets of 5 for 5 repetitions. Now how do I perform the press?
- Which TEMPO do I adapt in order to target those type IIB fibers?
- Do I explode for the concentric?
- What about the eccentric? Do I lower the weight slowly (2,3,4 seconds?) Or lower it quickly?
- Any pauses?
Another point to make. By using heavy weights, I find it difficult to 'explode' for the concentric; maybe for the first few sets but fatigue inevitably catches up. Surely the weight is too heavy in order for me to perform the concentric as fast as possible? Am I correct in assuming that as fatigue sets in, more slower twitch fibers are recruited in order to maintain motion?
Generally, during any concentric, what happens if motion is slow/fast? What about the eccentric?
It all really comes down to this. For each fiber type - what TUT, tempo, volume, rest times? I'd really appreciate any thorough respones. Thanks.