The 3 Muscle Fibre Types White Muscle Fibres are Type 2b muscle fibres. They are fast-twitch fibres generally recruited when powerful bursts of force are required. These muscles can double in size, the most increase in size of any other muscle fibre. Type 2a muscle fibres (Pink) are the 'teachable' fibres - they take on the characteristics of either White fibres or Red fibres, depending on the training stimulation most practiced. These muscles can increase in size by 30%. Typ

Straight Sets The most simple kind of Set, 'Straight Sets' take on this structure; Set - Rest - Set - Rest - Set - Rest - Set. In a 4 set approach in Straight Sets there will be 3 standard length Rest Periods during the approach. For Upper Body and Calf Training the Rest Period is maximum 30-45 seconds. For Leg Training maximum 60-90 seconds. If the Rest Period is much longer, you risk the full recovery of your muscle fibres, which reduces workout 'Intensity,' the No.1 factor