Studies have cleary substantiated that nearly all the muscular hypertrophy experienced by bodybuilders occurs in the white (fast twitch) muscle fibers. fast twitch muscle fibers are simulated by explosive, power type exercises. Slow twitch muscle fibers (red) are worked with low intensity, aerobic type training. High repetition weight training works primarily red muscle fibers; they have little capacity for hypertrophy. Long distance runners are the extreme example of athletes who have fully developed slow twitch muscles. It is clear by looking at them that this type of work does not develop much muscularity, It has been my experience that the farther you deviate from high rep weight training, the better.

Another point related to training with heavy weights relates to muscle adaptation. The entire goal of weight training is to make muscles adapt to the stress of weight training. This adaption doesn't occur unless the stress of each workout is beyond what the muscle can get used. Slow twitch muscle fibers adapt to stress by becoming more metabolically efficient; fast twitch muscle fibers adapt by becoming larger each time they are forced to adapt. These fast twitch fibers do not ever fully become accustomed to being blasted with heavy weights, Thus, they will continue to adapt (grow) when they are activated by the explosive lifting of heavy weights.
Another important point in building muscle size and strength is that recovery takes time. Remember that the workout is just the beginning, repair and growth follow as much as a week later. For this reason, we find lt unwise to train each body part more than once every five days. Eve part of body train once a week which is the best way to grow.

Getting down to the actual type of workout, we find it necessary to touch on our theory for sets and reps. We consider low reps in the area of 4 to 8. If you do not stimulate the bulk of the fast witch muscle fibers in the area you ere working by rep 8, believe us you are not going to hit it. As far as the number of sets per body part, it varies according to the size of that group. Legs are going to need around 20 sets; shoulders will do fine with about 12 sets. We recommend that a good 3 to 5 minutes be taken between each set. The goal is to put out maximum explosive effort on each rep of each set,' you can't do that if you are still breathing hard from the prior set, or if the muscle is still burning. Experienced and well trained lifters can get as much of a pump from a heavy set of 6 reps on a lift as others might get from pushing the weight 40 times. We don't think that high rep sets do anything to build or even harden muscles. Get an excellent leg pump from riding the stationary bike, but that pump does not have anything to do with muscle overload.

At the beginning of each workout there is a warm-up of a few sets, These are high-rep sets designed to get the blood flowing in the muscle. We are training heavy, injure is certainly possible, By the time we get to the heaviest part of my bench workout for example, I have been lifting for about 25 minutes. This is very important to remember; do not rush into the heavy weights. It takes time to warm up the muscle and surrounding joints.

ALWAYS WARM UP VERY THOROUGHLY BEFORE LIFTING HEAVY !!

Also wrap my wrists and elbows for heavy upper body lifts, end my knees for squats. Perfect form cannot be maintained for all heavy lifts, but an effort should be made. A little cheating can be a good thing; total disregard for form just to lift the weight can seriously injure you. Going heavy might mean lifting 500 1bs. or 200 lbs. for you personally. What ever the weight is, heavy is determined by your strength. Always push your strength, but remember it will take time to build it up. Forced reps are a good way to get used to weight that is out of your range. Doing a few forced reps on maximum lifts can help build strength.