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Type I Type II mix Anonymous
Hello /fit/ I am going to make what could be an odd request. I have been thinking about this for a while now and want to change my workout in a certain way. I want to achieve an intermediate between type I red and type II white muscle in an attempt to get get the best of both. Not just arms or legs but my entire body like this.

How would I go about this? slightly smaller weights with more reps? (25?) My usual weights with an extremely large number of reps? What type of full body? etc?
>> Anonymous
You got it mixed around, me thinks. Type I is white and Type II is red.
>> Anonymous
Day 1. Full upper body workout, 8*3 @ 90% 1RM
Day 2 Full lower body workout, 8*3 @ 90% 1RM
Day 3 Rest
Day 4 Full body workout 6*15 @30-40% 1RM
Day 7 Rest
Day 6 Full body workout 5*5 @80% 1RM
Day 7 Rest.
>> Anonymous
>>372173
That's week 1

Week 2
Day 1 Full body workout 6*15 @30-40% 1RM
Day 2 Rest
Day 3 Rest
Day 4 Full upper body workout, 8*3 @ 90% 1RM
Day 5 Full lower body workout, 8*3 @ 90% 1RM
Day 6 Rest
Day 7 Rest

On rest days do some light simple cardio, if you have the energy for it.
>> Anonymous
lol for attempting real science here

shows how retarded /fit/ really is since not one person here even bothered to either call 'troll' or flame the shit out of the OP for such an incredibly retarded request/idea on many levels.

inb4basic human physiology
>> Anonymous
>>372168


No you got it mixed around

Type I and Type II. Type I fibers appear reddish. They are good for endurance and are slow to tire because they use oxidative metabolism. Type II fibers are whitish; they are used for short bursts of speed and power, and use both oxidative metabolism and anaerobic metabolism depending on the particular sub-type, and are therefore quicker to fatigue.

http://en.wikipedia.org/wiki/Skeletal_muscle

you fail
>> Anonymous
>>372326

um, uh... squatz?
>> Anonymous
i would say get a little bigger than your ultimate goal then just work on crazy endurance.

ideally you should have some type I muscles at their genetic limit for size, how many depending on how big you want to be, and have the rest of your muscles well trained type II muscles.
>> Anonymous
STAND BACK I\'M ATTEMPTING SCIENCE!
>> Anonymous
the amount of type I and II fibers you have in your body is genetically set for life you can never achieve more of one than the other, just change size.
>> Anonymous
>>372458
why did you have to ruin the fun?
>> Anonymous
Even if they are genetically set, could you do some type of crazy workout to train those muscles like this Anon said>>372434?

If you workout like that, would you do strength and then endurance training or would you do strength and then do a mix. For example, you would take the weights you normally use and rather than adding weight you go for a huge number of reps? Or could you do it the other way around and first go for endurance and then slowly add more weight?
>> Anonymous
In general, it's better to have slightly more type II because type II fibres can be taught to behave like type I for power-endurance but a type I fibre can't behave like a type II and become more powerful.