what are the best reps?

[DutchCowboy]

I'm pondering this question. Currently I use a routine where I use 3 working sets with these reps 1-5, 6-10, 11-15 to hit the type II A,B and C muscle fibers. I usually do 3 exercise for each muscle with 3 working sets. Would it be more effective to use this routine or to focus one type II fiber per workout.

For example:
Week 1 chest day: sets of 6-10 on all exercises
Week 2 chest day: sets of 1-5 on all exercise
Week 3 chest day: sets of 11-15 exercises

Or maybe even focus each exercise on a particular type II fiber
for Example on chest day I do three exercise:
Flat Bench: sets of 6-10
Incline Bench: sets of 1-5
Flys: sets of 11-15

[Lavinco]

It's hard to say without knowing your current goal.
Bulking
or
Cutting?

[SwoleCat]

For development of all fiber types, include all rep ranges in your workouts, usually in alternate workouts.

~SC~

[novastepp]

my rep ranges go from set1- (5reps) set2- (12reps) set3- (8 reps). that is for most movements, but not all by any means. but i know what exercises work in higher numbers and lower volume and which ones i need to push to teh 1-2 rep max.

[DutchCowboy]

Thanks Swole.
Nova, looks like you are sing the HIT program. I tried it and liked it but I feel my body needs more stimulation at this point in my training. As you can see I do still incorporate some of the HIT methods in my routine. I just think it may be better to stick with trying to hit just one fiber during each training session. Seems like that's what Swole is saying.
Thanks guys!

Cheers

[novastepp]

i'm not follwing a specific HIT program. i just want to get back into a routine before my real bulker starts. i am going to see how my body responds to this kind of training. if i am seeing gains then i will stick to it. if not i will change it up.