Simply put, type-2 fibers are where the potential for growth resides, and they respond only to heavy weights at least 75 percent of your one-rep max. That tight, full feeling under the skin, caused by blood pooling in the muscle, has value beyond its ego-expanding qualities. Bentover row Sets: Reps: 15 or more 4. The shorter rest periods 1 and 2 minutes hurt the number of reps the guys could bang out early on in the workout; it also lowered training volume over multiple sets for both exercises—so keep this in mind! Why is that range critical? Phase 1 : Preparatory, consisting of extremely high volume 15 or more reps, three to five sets and low resistance. This will maximize growth by engaging the greatest number of muscle-fiber types. The time-under-tension theory leads us to our third suspect: 8—rep sets.
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