**Marcus's HIT Dungeon**

[Bodacious]

Good to see you back Sfla.

X2..glad your back.

[Sfla80]

Thanks, feeling flat like a cvnt but good lmao

[Bodacious]

Stopping in to post I have been reading ED. See that everything is going well in here. Myself Im

not doing to much still resting and enjoying life. Wrist is still in the molded cast. I get it off Thursday. Mentally and physically I feel good. Ready to get back after it. I feel like I have gotten smaller though. Could just be my dumb ass...I swear though I do. I asked my wife and I don't think she would ever tell me but my weight has went down and I have been eating a ton. Going to stop doing cardio for the rest of the week. Just feel flat.. I dunno. I am sure y'all know what I am talking about.

I do have a crazy question... I have a work trip planned that I will have to fly for. Well that's the time I am going to be on cycle... What are my options? Can I put it in my checked bag? without stressing over it? I don't really want to push it back any farther because I have already had to push it back more than what I was planning. Thanks for the help!

[Hazard]

Off to the gym with the kids and my fiancé for back and tri's.... Can't wait to come home and eat

[Bodacious]

Thanks, feeling flat like a cvnt but good lmao

I know the feeling ...Glad to see you back. Hope everything is going well.

[DCI]

Legs tonight cardio for warm up.

Hack squat to start, squat then leg extension and leg curls then machine leg press.

Was in bits steam was coming off me ai was sweatinf that much it was insane. Home to eat now.

[Hazard]

Back and tri's done..... My fiancé killed it too lol. Surprisingly good form. She can't wait to start lifting heavy. After a few months in going to slowly introduce hit training :-)

[Bio-Active]

Back and tri's done..... My fiancé killed it too lol. Surprisingly good form. She can't wait to start lifting heavy. After a few months in going to slowly introduce hit training :-)

that's great man. Couple training is nice

[almostgone]

Just finished shake. Headed for the shop.

[GirlyGymRat]

Back and tri's done..... My fiancé killed it too lol. Surprisingly good form. She can't wait to start lifting heavy. After a few months in going to slowly introduce hit training :-)

That's awesome!

[GirlyGymRat]

Just finished shake. Headed for the shop.

Nice.

[Sfla80]

Back and tri's done..... My fiancé killed it too lol. Surprisingly good form. She can't wait to start lifting heavy. After a few months in going to slowly introduce hit training :-)

Did she used to lift?

[Baxter35]

Destroyed legs tonight! Still feeling both pumped and shaky 2 hours later! I've said it once and I'll say it 1000 times, HIT has made me a believer. I first started diving into HIT maybe 2 years ago, and keep getting more and more into it every day. Lately I've been doing a ton more reading on here as well as watching Yates training and reading some of his interviews. It's gotten me even more motivated on HIT and in the last 2 months I've been in that magical zone where every workout is either hitting more weight or more reps and I'm definitely gaining size both in the mirror and on the scale. And I'm not even on cycle right now, just regular mid level trt (actually had a trt check up today and total T was 600..so nothing crazy at all). Point being its all training and diet right now, not gear. The plan right now is to keep training as I am now for another 5-6 months, then do a pull back/prime for a few weeks and then launch into my next cycle and really see what I can accomplish!!

[Hazard]

Did she used to lift?

Years ago yea..... Not like I do but she did a lot of cardio and mild weight teaining

[AllKindsOGains]

Hit arms today, got a nice pump goin...and that good old feeling of raging desire. Eyes went fuzzy on a few sets, really felt nice to feel motivated again.
The thing about being in this game, this fitness, bodybuilding, HIT ring, as it were-
It doesn't matter what goes on in your life, how far you fall, or even how far you climb. You always see that mirror in the morning. That mirror reminds me of what was always most important to me, for some odd reason that I can't explain. Build your body, build your life, build your future, build your success. One failure set at a time.

[GirlyGymRat]

Years ago yea..... Not like I do but she did a lot of cardio and mild weight teaining

female using your training plan.

[Hazard]

female using your training plan. <img src="http://forums.steroid.com/attachment.php?attachmentid=162925"/>

Lmaoooo nah

[almostgone]

RC exercises and broomstick stretches.

D'bell shoulder presses- 2 w/u, Work1-6,drop,3+,drop,2+,drop,3+. 5 count neg. on last partial.
Drop to some lighter bells. Work2- 4+ reps w,. an 8 count neg. on last partial.
Seated side lateral-2 w/u, Work-5+, drop,2+,drop,5+ reps w/ a 10 count hold on partials.
D'bell rest laterals/reverse flyes- 2 w/u, Work-5+,drop,2+,drop,3+ . 10 count hold into slow neg. on all partials.
B'bell shrugs,- 2 w/u, Work 1(front,)-4+, drop,,5+,drop,5+ reps. Work2 ( rear)-4+, drop,5+ reps. 10 count hold on last partial.
D'bell shrugs- 80s to fails, drop, 70s to fail.

40 minutes total. Feeling weak, but giving TRT time to level out so it may be a little but before I feel like "attacking" the weights. I'm tryin maintain that outlook on it though.

[marcus300]

just dropped some coffee which spells trouble guys lol

gym soon

[Hazard]

just dropped some coffee which spells trouble guys lol gym soon

go kill it.....

I got 30 min on the stairmaster scheduled today..... Fvck my life

[marcus300]

I am around 255 -260lbs but carrying to much bf at the moment. Not been on gear for 2 years but when I get the all clear with my bloods I will be dropping a tiny cycle in.

Please guys everyone get your bloods done, I know some will just think fuk it but trust me get your bloods done you never know whats going on inside.

[Bio-Active]

just dropped some coffee which spells trouble guys lol

gym soon

Get after it... Ugh I woke up and can't fall back asleep so here I am. I hate insomnia

[Hazard]

Get after it... Ugh I woke up and can't fall back asleep so here I am. I hate trensomnia

^^^^ fixed lol

[marcus300]

Get after it... Ugh I woke up and can't fall back asleep so here I am. I hate insomnia

Xanax works for that mate

[Bio-Active]

^^^^ fixed lol

Lol thanks Hazard

[marcus300]

Ok here we go- coffee kicking in, just watching youtube videos. Think I will be doing shoulders this morning. Going to have 3 days off after this session. Legs are sore as fuk from yesterday.

[Hazard]

Just got home after food shopping. Both of the good frying pans are dirty from egg whites being cooked. My sister used one pan and my fiancé used the other. Neither one could wash a fvcking pan and I'll be damned if I hafta wash shit to then cook..... To then wash em again. Plus I don't need carbs before bed so I'll eat unsalted peanuts and sun flower seeds, have some diet green tea and hit the sack. Egg whites and oatmeal when I wake up :-)

[almostgone]

Xanax works for that mate

Yes. Yes, it does.

[almostgone]

Just got home after food shopping. Both of the good frying pans are dirty from egg whites being cooked. My sister used one pan and my fiancé used the other. Neither one could wash a fvcking pan and I'll be damned if I hafta wash shit to then cook..... To then wash em again. Plus I don't need carbs before bed so I'll eat unsalted peanuts and sun flower seeds, have some diet green tea and hit the sack. Egg whites and oatmeal when I wake up :-)

I was tinkering around in the kitchen the other day/ basically getting in the wife's way while she was cooking some oats and dropped some salmon in with my egg whites. It actually tastes pretty damn good.

[almostgone]

Just finished braking some steel for a bracket. Just shearing the material was a chore, my shoulders are toast.

[Hazard]

I was tinkering around in the kitchen the other day/ basically getting in the wife's way while she was cooking some oats and dropped some salmon in with my egg whites. It actually tastes pretty damn good.

I hate fish lol

My palate is starting to expand a little but fish definately doesn't make the cut.

I eat either lean ground beef or lean turkey in my egg whites. It gives it some texture when the plain egg whites get stale

[Hazard]

I'm off to bed now. Hopefully I can catch a 5 good hours.

[almostgone]

I hate fish lol

My palate is starting to expand a little but fish definately doesn't make the cut.

I eat either lean ground beef or lean turkey in my egg whites. It gives it some texture when the plain egg whites get stale

Si'. I add grilled 90/10 or ground turkey occasionally just to tweak the flavor and consistency. I like some fish, salmon being one of them, so I had to give it a go. Finished off the can of salmon yesterday by having salmon patties and egg whites for breakfast (cooked separately).

[InternalFire]

been doing HIT for last 4 weeks - damn pumps from fewer sets seem greater than regular methods and DOMS kick in within about 10-12h post workout vs ~24h from other high volume/low intensity training etc, does that sound like HIT at its best?

also recovery seem little more rapid from HIT too...

am I at something here?

[marcus300]

been doing HIT for last 4 weeks - damn pumps from fewer sets seem greater than regular methods and DOMS kick in within about 10-12h post workout vs ~24h from other high volume/low intensity training etc, does that sound like HIT at its best?

also recovery seem little more rapid from HIT too...

am I at something here?

Your hopefully been hitting different muscle fibers than your use to and which is giving your the pain factor after the workout. To fully understand HIT and what you got to do I would read the first few pages or I will re post some stuff for you. Recovery should be longer not quicker to be honest due to the intense recruitment of the deep tissue fibers

[InternalFire]

Your hopefully been hitting different muscle fibers than your use to and which is giving your the pain factor after the workout. To fully understand HIT and what you got to do I would read the first few pages or I will re post some stuff for you. Recovery should be longer not quicker to be honest due to the intense recruitment of the deep tissue fibers

I did read Mike Mentzers and Arthur Jones writings, but its alot of contradictory from what I've known from the past, its like bad schooling of bad habbits, takes time to digest, and it all does makes sense at the end. The only area where my DOMS dont go away for weeks on end are my abs and neck/traps.
My CNS isnt well adopted to this and I tend to give up too soon, but giving it 10-20sec rest I force myself for few extra reps till I no longer can help myself even do cheating rep to get the weight up.
Im following strict form like I always did, but HIT was something that didnt make sense for me at first, now it does.

"if you wanna keep on getting what youre getting - keep on doing what youre doing" and well, high reps didnt work for me well, which lead me to HIT and science behind it.

Its yet early for me to say that Im really on to it but it feels different already and, so far I can say it feels superior to what Im used to.

The only question comes in, I used to do high reps 15-20 on my legs which seemed to work, but not upper body, and now Im doing max of 10 reps 1 set with much lower weight 5-5-2 sec range for legs now.

I am reading all I can and your thread has deep stuff here man

[DCI]

Si'. I add grilled 90/10 or ground turkey occasionally just to tweak the flavor and consistency. I like some fish, salmon being one of them, so I had to give it a go. Finished off the can of salmon yesterday by having salmon patties and egg whites for breakfast (cooked separately).

Nice use of salmon man. Last night I made a prawn and rice dish was surprisingly nice.

Legs are not thanking all the walking today

[DCI]

Si'. I add grilled 90/10 or ground turkey occasionally just to tweak the flavor and consistency. I like some fish, salmon being one of them, so I had to give it a go. Finished off the can of salmon yesterday by having salmon patties and egg whites for breakfast (cooked separately).

Nice use of salmon man. Last night I made a prawn and rice dish was surprisingly nice.

Legs are not thanking all the walking today

[marcus300]

I did read Mike Mentzers and Arthur Jones writings, but its alot of contradictory from what I've known from the past, its like bad schooling of bad habbits, takes time to digest, and it all does makes sense at the end. The only area where my DOMS dont go away for weeks on end are my abs and neck/traps.
My CNS isnt well adopted to this and I tend to give up too soon, but giving it 10-20sec rest I force myself for few extra reps till I no longer can help myself even do cheating rep to get the weight up.
Im following strict form like I always did, but HIT was something that didnt make sense for me at first, now it does.

"if you wanna keep on getting what youre getting - keep on doing what youre doing" and well, high reps didnt work for me well, which lead me to HIT and science behind it.

Its yet early for me to say that Im really on to it but it feels different already and, so far I can say it feels superior to what Im used to.

The only question comes in, I used to do high reps 15-20 on my legs which seemed to work, but not upper body, and now Im doing max of 10 reps 1 set with much lower weight 5-5-2 sec range for legs now.

I am reading all I can and your thread has deep stuff here man

There are many different methods and approaches to HIT but the same principles do apply to all of them but you adapt to how your own body reacts. A few weeks isn't long enough to know if HIT is for you and to be fair I doubt you truly know what failure means yet even though you think you might .

Let me re- post some stuff for you what my idea of HIT is to me

[marcus300]

I did read Mike Mentzers and Arthur Jones writings, but its alot of contradictory from what I've known from the past, its like bad schooling of bad habbits, takes time to digest, and it all does makes sense at the end. The only area where my DOMS dont go away for weeks on end are my abs and neck/traps.
My CNS isnt well adopted to this and I tend to give up too soon, but giving it 10-20sec rest I force myself for few extra reps till I no longer can help myself even do cheating rep to get the weight up.
Im following strict form like I always did, but HIT was something that didnt make sense for me at first, now it does.

"if you wanna keep on getting what youre getting - keep on doing what youre doing" and well, high reps didnt work for me well, which lead me to HIT and science behind it.

Its yet early for me to say that Im really on to it but it feels different already and, so far I can say it feels superior to what Im used to.

The only question comes in, I used to do high reps 15-20 on my legs which seemed to work, but not upper body, and now Im doing max of 10 reps 1 set with much lower weight 5-5-2 sec range for legs now.

I am reading all I can and your thread has deep stuff here man

Some re-posts

Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrophy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.


Stimulating growth
Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.



Advanced training techniques


Forced and negatives
When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.


Rest Pause
Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps that you would normally use but your rest a couple of times within the set for around 10-15 seconds so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes sure your in the 6-12 rep range and work from that to increase the intensity and overload.

Drop sets
This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps until failure and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8-12 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach.

Hit Supersets
Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.Combination This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.


Rest
Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal.


Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity


.Nutrition
Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

With HIT training we are specifically trying to stimulate a certain type of muscle fiber. We have different muscle fibers in the body and once you know how to train certain ones and the importance of making these grow you can design the ideal training routine to suit your goals. We are all aiming to add muscle tissue and we have to put ourselves under stress by progressively overloading our bodies so they have no alternative but to grow. All muscle contraction starts by nerves being activated, the stronger the nerve signal the more forceful muscle contraction can be applied to the lift. The nerves first get activated by the brain and this is where the mind muscle connection comes into play. I am always saying that you must get yourself in the right mind set for the working set, there are many ways to do this and ive explained many ways in my thread how I go about doing it, but the stronger the mind before the working set the better contraction and force can be applied to the muscle fibers. We can all do 10 reps with a certain weight but you can also really think about those ten reps and really activate the contraction in the muscle and work that muscle to the max and those reps will feel completely different. This is what separates a lot of people so before I move on really think about how you do reps and work that particular muscle to its max. I've seen many members saying they are doing so many reps with a certain amount of weight but I can say I bet a lot aren't really activating that muscle group to the max. Remember everything starts from within your brain, your inner self and how you go about attacking that working set. You have seen how I describe the zone I get myself into just prior to my working set and this is the zone you need to be in to fully work those muscle fibers to the max.

We are after activating the motoneurons within the network of nerves which is the signal for the muscle to contact, we have many different sizes but we are only interested in the large motonerurons which activate the large muscle fibers. We have slow switch and fast twitch fibers within the body and we are all made up of different amounts, that's why some of us grow bigger and faster and others struggle growing big thick muscles. Usually the guys who struggle with adding slabs of tissue on their frame are the guys who have more slow twitch fibers than fast, and the guys who are more genetically gifted with bodybuilding are the one who have more fast twitch. But either way you need to activate the fast twitch fibers and give yourself the best chance of building bigger larger muscles.The slow twitch ones are the ones what are more suited for endurance and are very resistant to fatigue the aerobic type athletes have a higher amount of these fibers over fast twitch.

Fast twitch muscle fibers are the ones we are concerned with activating and working. There are two types 2a and 2b. The type 2a ones are fibers which get activated when doing higher reps ranges lets say more than 12-15 reps, they are also the fibers what come into action around the 6-12 rep range. Type 2a fibers when activated correctly can grow in size and this is what many people tend to activate and see growth from when they start training. The type 2b fast twitch fibers are the ones what I adore lol these babies are the foundations of building bigger thicker muscles, if you activate these correctly they can grow tremendously in size and grow about 4 times the size of the 2a fast twitch fibers can, so you can see these are the ones what make the difference, but stimulating both type 2a and 2b fast twitch is getting the best out of both worlds but my personal aim and priority is to stimulate the type 2b fast twitch fibers and seriously breakdown these to get me some serious size on my frame.

What's the best way to stimulate the 2b fast twitch muscle fibers I hear you asking, well ive described it all the way through my thread but let me go over it again so you understand how important it is to have the right mind set what I speak of all the time and what kind of stimulation is needed to activate these tough fibers. Usually during a set of about 6-12 reps the type 2a are activated, you know the sets were your repping away and start struggle a little bit and rack it and move on. In basic terms your not going to true positive failure (I can go on and on what true positive failure is but trust me it takes along time to push your body to this limit and a lot of mental dedication its an advance training protocol) now if you took your set to true positive failure and you cant do anymore this is the time when the type 2b fast twitch fibers are activated, once you activate these fibers this is the best potential to really make your muscle grow bigger and thicker.

more to follow