Showing posts from March, 2011

Fiber Type Training

Q: I have been doing the Ectomorph Pyramid training for 4 weeks now. Your advice is to switch to the 5x5 workout. Will switching to different rep ranges hinder my muscle with respect to muscle fibers?

What I mean is, do these two workouts work different types of muscle fiber? On a side note, to hit your Type 2B fibers, do you have to do explosive movements? I am assuming that the pyramid and 5x5 training work the same fibers, 2A.

Thanks for your work,

My Answer: The programs will work two different sets of muscle fiber. The Hypertrophy Training for the Ectomorph program will work the 2A fibers, while the 5x5 program will work the 2B fibers.

I wouldn't worry about working 2 different fiber types. It will not hinder your muscle gains. Regardless of the fiber type and rep range, always perform the reps explosively (unless a program specifically states otherwise). Fast repetitions recruit more muscle fiber than slow repetitions.

The "See Food Diet" for Ectomorphs

Q: My name is Ian, and I am definitely an ectomorph. It is ruining my life! I am very fit and defined but lack mass. Something as easy as wearing a T-shirt is depressing for me cuz I can never fill them. I’m notorious for wearing button down shirts in the summer all because I can’t show people how skinny I am.

I just can’t find the right routine, and I see all different types. Yours seems very basic and simple. Others have me working out more than 3 times a day or doing multiple exercises on one body part. That’s like 11 different exercises per workout!

I don’t know what's preventing me from gaining weight. My question is why do everyone and internet sites tell me to do these multiple workouts and yours says do 5 exercises and pyramid them? Your program would be so easy for me. I just want to make sure it will work, and I don’t waste my time.

My diet is good I eat 6-7 meals a day. No snacks, full meals. Dude help me! I’m 26 and weigh 130. WTF! I need a better quality of life! I …

Losing the Weight After an Injury

Q: I am an officer in Missouri, and I have had some major physical set backs in the last several years. In 2004, I tore my ACL in a training accident and had reconstructive surgery. Before injuring the knee I was 5"9 and 230 lbs. I ran 3 to 4 times a week and about 5 miles each day.

In 9 months and after rehab I was up to 300 lbs! Since then I have not been able to get the weight off. I was able to get up to running 3 miles 3 days a week, but in 2009 I tore my miniscus in the same knee. So it just seems that I keep getting set back after set back.

I am now a reserve officer, and I work full time at a hospital doing security. I am still an active reserve officer, and I get out about 2 to 3 times a month and involved in the Street Crimes Unit at my department.

I am now down to about 270 lbs., but as you can imagine I am no where near wher I once was in my conditioning. I have had blood work and all kinds of tests to see what I could do about the weight loss, but my doctor says th…