T Nation

Training Muscle Fibers?

I have read some of the fast twitch slow twitch fiber articles and have a question I didnt really see directly answered and thought someone might have some insight.

They tell you to do the test to figure out if your muscle is fast or slow twitch dominant. I understand that, skip to the fact for example that I found out im slow twitch dominant. Then youd want to train in a way better suited to slow twitch fibers, that way the majority of your muscles fibers are getting worked, instead of the minority which is ofcourse optimal.

My question is, would there be any advantage to training both fibers, instead of concentrating on making your slow fibers bigger for hypertrophy. In my mind, training both ways, enlarging both of the fibers, would result in the best possible hypertrophy instead of relying mostly on one or the other. Let me paraphrase.

Monday Chest Back
Tuesday Arms Legs Shoulders
Wednesday OFF
Thursday Chest Back
Friday Arms Legs Shoulders
Sat/Sun OFF

This is the split im currently working on and have been doing the normal sets of 6-8 reps for both halves.

Would there be any advantage to doing the heavier 6-8 reps first half of the week, and then training in the higher reps on the second half of the week? ( I believe I read the higher reps increase GH production, and workouts give a better EPOC effect.)

Or would going higher reps on the second half just be all around less effective than doing straight 6-8’s the whole week?

I don’t understand…6-8 IS high reps!

[quote]osirismdw wrote:
Answer:
… youd want to train in a way better suited to slow twitch fibers, that way the majority of your muscles fibers are getting worked, instead of the minority …

Question:
… My question is, would there be any advantage to training both fibers, instead of concentrating on making your slow fibers bigger for hypertrophy

[/quote]

I understand that you are trying to cover all bases by training slow and fast twitch equally, but since you already found out that you are slow-twitch dominant wouldn’t it be more productive to concentrate training for your muscle type?

Of course, this is not the only way to train.

[quote]osirismdw wrote:
I have read some of the fast twitch slow twitch fiber articles and have a question I didnt really see directly answered and thought someone might have some insight.

They tell you to do the test to figure out if your muscle is fast or slow twitch dominant. I understand that, skip to the fact for example that I found out im slow twitch dominant. Then youd want to train in a way better suited to slow twitch fibers, that way the majority of your muscles fibers are getting worked, instead of the minority which is ofcourse optimal.

My question is, would there be any advantage to training both fibers, instead of concentrating on making your slow fibers bigger for hypertrophy. In my mind, training both ways, enlarging both of the fibers, would result in the best possible hypertrophy instead of relying mostly on one or the other. Let me paraphrase.

Monday Chest Back
Tuesday Arms Legs Shoulders
Wednesday OFF
Thursday Chest Back
Friday Arms Legs Shoulders
Sat/Sun OFF

This is the split im currently working on and have been doing the normal sets of 6-8 reps for both halves.

Would there be any advantage to doing the heavier 6-8 reps first half of the week, and then training in the higher reps on the second half of the week? ( I believe I read the higher reps increase GH production, and workouts give a better EPOC effect.)

Or would going higher reps on the second half just be all around less effective than doing straight 6-8’s the whole week?[/quote]

First, you’re complicating things way too much. If you want to find out what works best for you you have to actually get in the gym and experiment. Pick a set/rep scheme and stick with it for a while (read until it stops producing gains) and see what kinds of results you get. I’d probably suggest starting with a typical hypertrophy set/rep scheme like 3 X 8-12. Then switch up your set/rep scheme and stick with that until you stop getting results.

Eventually you will find out what set/rep schemes work best for you. No one here has a magic crystal ball that they can look into and find out exactly what set/rep schemes, or exercises, or training schedules work best for the individual. I know this may not be the answer you were looking for, but it’s the answer you needed to hear.

As far as your training split goes…where are the leg exercises? My suggestion would be to stop trying to write your own workout programs at this point and instead follow one of the many programs written by one of the authors on this site. Yes, eventually you will reach the point where you will know exactly what is best for your body, but you’re not there now.

Hope this helps.

Good training,

Sentoguy