The human body is a very complex machine, one that can specifically
adapt to different types of training. For example, fast-twitch
muscle fibers, those that bodybuilders are most concerned
with, can be divided into two types with specific training
protocols:
1) FOG (fast, oxidative, glycolytic) - This
type has the ability to utilize oxygen at a more efficient
rate, thereby enabling it to contract quickly and be somewhat
fatigue resistant. It also has the greatest capacity for size
increases.
2) FG (fast, glycolytic) - This type is better
suited for pure power events such as the shot put and limit
at tempts in powerlifting.
It has been conclusively demonstrated that fast-twitch muscle
does have the ability to transform from FOG to FG with power
training and vice versa with bodybuilding training.
Fast-Twitch Comparison
The training methods for strength and muscle mass are similar
in that they must both include resistance work at an elevated
intensity level; however, FG, or strength, fibers require
a significantly higher intensity. You get the best twitch
response from strength oriented fibers when you emphasize
acceleration in the concentric, or positive, portion of your
repetitions. It also appears that you get a higher twitch
response when you use compound movements, or exercises that
involve two or more muscles in conjunction, such as squats.
The repetition range for FG-fiber training is one to six,
and the fewer the repetitions, the more FG isolation you get.
If you’re a bodybuilder, you want to stress primarily
the FOG fibers. To do this, you must also train hard, but
it’s more of a paced high intensity. FOG fibers, due
to their somewhat fatigue-resistant qualities, need more repetitions.
Eight to 15 appears to be the optimal number for building
muscle mass.
Even so, it’s actually the time the muscle spends in
maximal exercise that’s the true determinant of the
primary fiber type. For optimal strength development it appears
that the exercise should be around 90 percent anaerobic, or
no more than a total of 15 seconds of actual performance time
during any work set. For muscle mass the optimal energy production
is 66 to 85 percent, or between 25 and 75 seconds of performance
time.
For example, if you perform a set of only six repetitions
but include an isometric contraction at the top of each rep
as well as emphasizing the negative, or eccentric, phases,
that could triple the tension time on the muscle, thereby
making it an FOG-dominant, or bodybuilding, exercise.
If, on the other hand, you perform those six repetitions with
very short pauses between them to allow the muscle to recover
somewhat, rather than keeping constant tension on it, and
you focus on acceleration, you stress the FG fibers, making
it more of a strength-building set. If you’re interested
in muscle mass, your primary concern should be total tension
time at a maximal paced intensity, rather than counting repetitions.
Remember, each set should last 25 to 75 seconds.
Strength trainers should concentrate on quick, explosive sets
with a short rest/pause between repetitions. It also appears
that work sets performed for submaximum repetitions with short
rest periods between sets (one of the basic concepts of the
Bulgarian training style) specifically target the FG, or strength,
fibers.
Recruitment Overlap
In simplest terms, to target FG, or strength, fibers, you
perform your repetitions in a certain way, focusing on acceleration
with the set lasting about 15 seconds. To target EGG, or muscle
mass, fibers, you focus on keeping tension on the working
muscles for 25 to 75 seconds and working till fatigue sets
in.
Keep in mind that there’s significant overlap between
the two fiber types. For example, some FG-specific training
aids in mass development due to the increase in strength and
increase in recruitment of muscle fibers. Also, some FOG-specific
training aids in strength development based on the increase
in muscle size and endurance.
FG (Strength/Power)
• Emphasize acceleration
• Perform each repetition like individual singles, with
a rest/pause between repetitions
• Train with maximum intensity
• Do six or fewer reps per set
• Maintain a core time per set: 15 seconds (this is
work time, not rest time)
• Use a heavier average resistance
FOG (Muscle Mass)
• Emphasize sets to failure
• Use more continuous-tension time for each individual
repetition and between repetitions.
• Train with paced intensity
• Do eight to 15 reps per set
• Maintain a core time per set: 25 to 75 seconds (this
is work time, not rest time)
• Use a lighter average resistance
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