Alternating muscle fibre training

[DJCX]

I have personally been having a lot of success using a training split similar to that of Neil Yoda Hills programs. (Flex Lewis, William Bonac's coach)

I believe the way he lays out his programs is something like 1 week of slow twitch training and then 1 week of fast twitch. I'm sure it varies between athletes but the concept is there.

I have been doing a 3 day on 1 day off split and rotating between slow and fast twitch on every rotation.

1st 3 days: 3-6 rep range for a majority of exercises
Legs/calves
Chest/triceps/traps
Back/biceps/shoulders

Rest:

2nd 3 days: 8-15 rep range
Legs/calves
Chest/triceps/traps
Back/biceps/shoulders

Does anyone else train like this? What are your thoughts?

 

[T_verde77]

I've read up on the science behind this before but I forget all the details. Hopefully someone else will chime in.

I've been using the same concept for a couple months.
One week heavy 6-8 reps
One week 12-14
Natural right now, I can't tell if it builds musscle faster but I do know that my joints feel a lot better than going heavy every week.

 

[SwolevaDex]

I like to combine heavy lifts with Calisthenics. A little different but along the same lines. I have seen massive strength and endurance gains from this.

 

[T_verde77]

Rep Out: The Truth About Rep Ranges And Muscle Growth

this explains it somewhat. not the science behind it but it hits the main point