You have a flawed understanding of the strength-endurance continuum. Under no circumstances will three reps constitute endurance work. Sets of three take a longer period of time than sets of one, but they do not train endurance.
You are correct in saying that fast twitch fibres will respond best to anaerobic work. However, three reps is still very much anaerobic.
My understanding is that you do have an, (although perhaps very small), aerobic fiber recruitment on every rep, the less of one the better, that is my contention.
Is it your view that Usain Bolt, for instance or Rezazadeh, uses no type I muscle fibers over 100m or over a C&J, because I think that is false. I believe they use way way less, especially as a percentage of the total than I would, but some are recruited.
My point is that when you do 10 reps, one of the reasons you get progressively less and less able to perform the task is a greater and greater reliance on the slower twitch fiber types.
What I’m saying is why train that to happen with a greater efficiency, isn’t that the opposite of the goal, which would be less slower twitch fiber recruitment? [/quote]
The slow twitch muscle fibers always get recruited. If you recruited fast twitch fibers, it’s because you “used” all the slow ones. If you recruited explosive fibers, it’s because you’ve recruited the slow and fast ones. Just a technicality.
In oly lifting, you recruit all your fibers, not just the explosive ones.
Example, think of a squat. If your doing lots and lots of reps, you probably just need your slow twitch fibers. Now, if you get closer to your 1RM you’ll need to start using the fast ones, and if you do 1RM, even those two won’t be enough to perform the task, so you also recruit the explosive ones. Powerlifters do use the explosive fibers, the difference is that they train them to do something different from what weightlifters do.
Awesome, thanks for the post.
Not a technicality at all, exactly on point.
Can you recruit the explosive fibers with sub-maximal loads, perhaps through velocity?
There seems to be a significant amount of physiological misunderstanding in this thread w.r.t. Muscle fiber recuitment and the strength continuum, but i will say this part is more or less correct–you can train fast twitch fibers and power output through maximizing the velocity component. There is a cut off, as always,
but definitely yes.
There are, however, no such things as “explosive fibers”. Just explosive movement or power. There are only fast twitch fibers and slow twitch fibers, physiologically speaking. There are two “varieties” of fast twitch fibers–fast twitch and fast-fatigue resistant.
Sorry for my poor understanding, thanks for the clarifications.
Is there a consensus on how long it takes for, type IIb fibers to fatigue/or conversely to be replenished?
My understanding, again perhaps poor, is that there is not a current consensus on if fiber types can trained to become different fiber types or if you have a genetically fixed amount of each, is that the case?
How are type IIb best trained?
Obviously low rep ranges, and large weights, but is there consensus on how they become stronger or faster, is it fiber hypertrophy, is it cyclin efficiency or is it propensity to be recruited?
Or is it something I’ve been too dumb to contemplate?[/quote]
Type IIb isn’t good for hypertrophy.
Now, how they are best trained? In my opinion, that always depends on how you want to use them.
One thing you need to do for sure is recruit them first BUT that’s not enough. Here’s an example…
Sprinters obviously rely on their IIb fibers. How do they make them good at sprinting? First, they get the neuromuscular activation they require, and then use it for their specific purpose.
Like i said in my first comment, in order to recruit FT IIb fibers, you need to be using entirely your slow twitch ones, and your IIa fibers. (that’s why you always hear people say olympic lifting increments muscular activation, it’s because you are using ALL your fibers). So one thing they do, is do heavy squats that get the neuromuscular activation they need, and inmediately sprint, which trains them for the specific task they’ll be used in competition.
So basically, you do an activity that recruits them (in this case heavy squats) and then you do the specific fast activity in which you want to use them (jumping, sprinting)
However, if oly lifting is your thing, you are actually doing both things at the same time, because by snatching you are getting the muscular activation as well as doing the fast and more specific task.