How To Change Muscle Fiber Type :
I believe in both the possibility of type three muscle fibers as described here, as well as the ability to change fiber type through applied stimulus.
You’re going to get higher performance training from slow twitch to fast twitch, though most likely to third type, than moving from fast twitch to slow twitch.
Always low reps peaks out before loads of high reps does. The high reps build a massive base for a peaking pyramid.
And as time goes on, up go 50 rep maxes, high reps become easier, more powerful, and able to push the speed and into even higher reps.
High reps with violent intent negate literature claiming endurance training.
You do it right, and you’ll be primarily in strength-endurance, and power-endurance.
These allow you to simultaneously build strength and power even though it’s barely specific stimuli.
You become able to use 5rm weights or better with short rests, set after set.
Ethan Reeve’s “game day” becomes par for the course.
Density power cleans (or sandbag shouldering for the low tech approach).
Sprint after sprint at 1:2 work : rest ratios or less.
The ability to wrestle, to row.
Calisthenics all day, very short rests.
Not a joggers long slow low output type endurance.
It’s the violent intent that brings the training from there into power.
You’re pulling heavy singles rep after rep emom, or faster.
You’re not mamby pamby doing 3×10, no no, you’re going 50 reps, and randomly throwing in pauses, forceful lockouts, and the like.
It’s “endurance”, using a whole different approach.
You can train like this with pushups, and bodyweight squats – if you have a barbell overhead squats and military presses (on neither of which the weight need be heavy).
You get far stronger than your high rep working weights – far stronger.
It’s the third type of muscle fiber having been trained, now in action.
The peak strength is always inching up, though you’re not specializing at it, far from it in fact. You’re just building the base, building the base, yet the peak has the mind of it’s own to raise higher, higher, ever higher alongside.
I want you doing loads of reps, massive reps per set – with intent, purposefully!
Long time under load!
Rest pausing high reps but never putting the weight down.
Time under tension.
Only one outcome, one possible result :
Super strength, freak ability.
Peak human performance.
Persistence & Tenacity