HOW TO APPLY THIS KNOWLEDGE TO TRAINING

We have learned that in general, the higher the amount of reps, the more slow twitch fibers you work and the lower the amount of reps, the more fast twitch fibers you work. You also learned that sets in the 1-5 rep range do not recruit as many fast twitch fibers as sets in the 6-12 rep range, although they do recruit a higher percentage of fast twitch fibers compared to slow twitch. Low rep sets can be used to your advantage to work through a plateau or gain strength while maintaining the same size.