Should you do bodybuilding if your genetic potential does not allow you to actively gain muscle mass? Revealing the secrets of great champions. If we talk about muscles from the point of view of their contraction, then they are not a single mechanism. Only part of the fibers are involved in the exercise. Strength training uses glycolytic fibers or type 2B to a greater extent. Thus, the more fiber of this type in your muscles, the better. Today we will try to answer in detail the question - how to train with a poor composition of muscle fibers.
How to evaluate muscle composition?
The simplest and most effective is the Nilsson test. To do this, you will need to select one isolated movement for each muscle group. In this case, you should perform all these movements in strict accordance with the technique.
Use a weight that is 80 percent of the maximum and work to failure. The results obtained should be interpreted as follows:
- For a maximum of seven repetitions, you are dominated by glycolytic fibers.
- If 8 to 12 repetitions were performed, then most of the fibers are of the oxidative-glycolytic type.
- If you have done more than 12 reps, then your muscles are mainly of the oxidative type.
How to train with poor muscle fiber composition?
If you have determined that your muscles contain a lot of oxidative fibers, then the composition is considered poor and it will be difficult for you to gain mass. There is no need to despair, although, of course, it is very difficult to fight genetics. In this case, you will have to be patient, since you do not have to wait for a quick result.
For training with poor muscle composition, you can choose one of two paths. The first of them is to train oxidative fibers, since they contain the maximum amount. To date, the most effective way to train fibers of this type is the Seluyanov system, the essence of which boils down to the use of a static-dynamic load.
But you can go another way, namely, increase the number of repetitions in sets, while working with medium and light weights. The number of repetitions should be more than 15. You can also work at a slow pace, which also helps to work out oxidative fibers. Keep in mind, however, that these methods are not capable of changing the composition of your muscles. The second way of training is precisely aimed at changing the composition. Scientists have found that fibers can change their type under the influence of training. A special gene is responsible for this process. To achieve a change in the type of fibers and, as a result, get glycolytic fibers from oxidative ones, it is necessary to work in the training mode of glycolytic fibers:
- Use heavy weights for 5 to 10 reps.
- With very heavy weights, do 1 to 3 reps.
- When training with medium and light weights, work in an explosive style.
Also, now we will offer you our own solution to the problem of bad composition, the essence of which is to use a pyramid with a repetition range of 1 to 15. We tested this method of practice in practice and were satisfied with the results. Probably, the effectiveness of this method is associated not only with the ability of the pyramid to convert oxidative fibers into glycolytic ones, but also in the development of the remaining fibers of the oxidative type.
The training scheme is as follows:
- 1st Work Set: 85% of 1RM for 3 reps;
- 2nd work set: 90% of 1 rep for 2 reps;
- 3rd working set: 95% of 1 rep max for 1 repetition;
- 4th work approach: 70% of 1 rep max for maximum repetitions.
Let's now talk about the progression of the load that should be used in this training regimen. In each lesson, you should have a goal to complete 20 repetitions in the last set. If you succeed, then increase the weight of the weights in all sets by two and a half percent. If you cannot reach 20 reps over a long period, then reduce the working weights by the same 2.5 percent and aim for 23 to 25 reps in the last set. Recall that this training methodology is intended for athletes whose muscles contain more oxidative fibers. It is also intended for use in basic movements only.
Training tips for hardgainers
Vacation planning
If you are not already planning your weekly training cycle, then this is the time to do it. You should remember that different parameters affect the duration of the rest, but the main ones are the volume of the training and its intensity. The higher they are, the more weeks of rest you should have in your class schedule. It is clear that you should approach this issue on an individual basis, but you can give a couple of general recommendations:
- Use the minimum frequency - train for 3 weeks and rest for one.
- Use the maximum frequency - 8 weeks of classes are replaced by a week's rest.
How to plan the training process?
Weekly pauses in training should be reasonable, not spontaneous. It is necessary to create such a schedule of classes in which a pause will become the logical conclusion of one training cycle. In this case, it is appropriate to recall the cycling of the load, which implies its increase from minimum to maximum.
In our case, the weekly pause is seen as a logical continuation of the period of maximum load. If you are using a program that assumes the use of maximum loads, then the question of the presence of pauses is more important, and not their exact time.
Although a weekly break assumes no exertion, this will not be beneficial for all bodybuilders, as it can lead to a decrease in performance. It should also be remembered that the body recovers faster in the presence of loads of a different plan. Thus, it can be recommended to engage in jogging, swimming, etc. during the week of rest. The important point here is that these loads should not be extreme.
Learn more about muscle fiber classification in this video:
