![]() ![]() Lifting a weight at a relatively low percentage of your 1RM requires relatively little force, so it primarily works your slow twitch fibers.Įndurance training can make these slow fibers even more effective by forming new blood vessels to supply the muscles with oxygen. The Henneman Size Principle says that smaller muscle fibers are used first and larger fibers are used as extra strength is needed. Slow-twitch fibers have the smallest cross-sectional area and super-fast-twitch fibers have the largest. Highest force production but fatigue the quickest. Higher force production but fatigue quicker. Low force production but high resistance to fatigue. Your muscles are made up of three types of fibers: Some research has found that loading between 30 percent to 95 percent can cause similar levels of muscle growth.īut there are several advantages of training with a high number of reps. People have had success building muscle size with both methods. High-intensity training is better for developing maximum strength.High-volume programs are generally better suited for improving muscular endurance.High-intensity programs usually call for less than five reps at over 80 percent of your max.īoth high-volume and high-intensity programs have merits: High-volume programs often call for more than 8 reps at more than 60 percent of your 1RM. The maximum weight you can lift for one repetition (rep) in a particular exercise is often referred to as your one-rep max (1RM). What are low-weight, high-rep exercises good for? ![]()
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