IIB or not IIB?
…..and that is the question you need to ask yourself when training. Are you training the type IIB(aka type IIX) muscle fibers, the type IIA fibers, or the type IA fibers? If you are not designing your training program so that you emphasize ALL 3 fiber types you are doing yourself a disservice when it comes to muscle hypertrophy.
So how does one attack each of these muscle fibers? Actually, its quite simple. The type IIB fibers respond best to heavier weight in the 8-12 rep range. 90-120 seconds rest in between sets and focus on the big compound movements: squats, bench, deadlifts, rows, etc..The type IA fibers are more endurance oriented fibers and respond to higher rep ranges in the 20-50 range. Use drop sets, supersets, rest-pause sets and limit rest between sets to 45-60 seconds. Include both compound and isolation type exercises. Type IIA are a mix between the previous two fiber types so they respond to moderately heavy sets but also have an endurance component so I like to use reps in the 12-15 range with very little rest in between sets: maybe 40-45 seconds. I usually perform these as straight sets using both compound and isolation exercises.
There are many ways to design your workouts so they will hit all fiber types and I will outline some suggestions as to how to do that in a future article. Until next time……