There are two types of muscles in the human body.

“Type 1″ Fibers (Red color) are very vascular and have a lot of blood flowing through them. These are also known as the “Slow Twitch” muscle fibers. These muscles allow you to do a high number of reps and are “long term” muscles. If your goal is to get big and train for size, then you will want to focus on this muscle group. Do 8-12 reps per set, for a total of at least 4 sets per body part. Rest about 1-2 minutes between sets. I generally wait about 2-3 just to be sure that my ATP levels have been restored. At the main maximum contaction point pause and squeeze the targe muscle for 1-2 seconds and allow the blood to engorge this muscle. After your four sets do a 15 rep “final” set. Drop the weight a little bit so that you can get this done. This will allow the muscle to get “pumped” and swell up. When you do this your muscle’s capillaries will increase in size.

“Type 2″ fibers (White color), also know as Fast Twitch muscle fibers, are great for sports training. These have less blood flow and are used for explosive power. For training this muscle group you will use heavy weights and a lower number of reps. typically a maximum of 5 and 2-3 minutes between sets.