When it comes to building a better body, every guy is looking for an edge. And while some men might opt for a 'roid trip to an underground pharmacy, the rest of us want a safer, smarter shortcut to more muscle. And I've found your advantage: fast-twitch muscle training. It's the X factor that'll help you pack on new muscle, add strength, and even burn more fat.But before I reveal the secret, let's make one thing clear: Nothing can help you increase the quantity of your fast-twitch fibers. That was determined at birth. This leaves you with a choice: Pray that you won the genetic lottery, or find the best way to make your fast-twitch fibers bigger. Follow this two-step approach, and you'll build more muscle than you ever thought possible.
Test Your Fast-Twitch Fibers
You can activate your fast-twitch fibers two ways—by lifting heavier weights or by lifting lighter weights very quickly. Take this test to determine your fast-twitch ratio. The result will tell you how you need to lift in order to see the fastest improvement.
Step 1: Test your 1-rep max on the bench press. Using a spotter, perform a barbell bench press. Start with half of your estimated 1-rep max, or 1RM (the amount of weight you think you can press only once). Do 5 or 6 reps with perfect technique. Now add 10% more weight but subtract 1 rep. Rest 2 minutes. Repeat this pattern until you do 1 rep with about 90% of your estimated 1RM. Rest 3 to 5 minutes, and try your estimated max. If you achieve it, then that's your true 1RM. If you fail, then use the 90% weight; if it's too easy, add 10% to your estimated 1RM. Then rest 5 minutes.
Step 2: Select a weight that's 45 percent of your 1-rep max. (So if your max is 225 pounds, you'll start with about 100 pounds.) Try to perform 5 reps in 5 seconds.
Step 3: If you succeed, rest 1 to 2 minutes and then repeat the test, this time using 5 to 10 percent more weight. Keep adding 5 to 10 percent until you can no longer complete 5 reps in 5 seconds.
Step 4: Calculate your fast-twitch ratio: Simply divide the heaviest weight you could lift in 5 seconds by your 1-rep max. If you lifted 135 pounds in 5 seconds and your max is 225, your ratio would be 60 percent.
The Workout
Now that you've determined your fast-twitch ratio, select one of the workouts below to do as your upper-body routine at least twice a week, making sure you never do an upper-body routine two days in a row. Alternate between exercises that share the same number (1A and 1B, for example) until you complete all exercises in the pairing. Then move on to the next exercise. Select a weight that allows you to perform at least the minimum number of reps listed.
If your fast-twitch ratio is 60% or higher...
SIZE AND STRENGTH WORKOUT
1A: Barbell bench press
Week 1: 3 sets of 4-6 reps
Week 2: 4 sets of 3-5 reps
Week 3: 5 sets of 2-4 reps
Week 4: 3 sets of 6-8 reps
Rest: 2 minutes
1B: Lean-away pulldown
Week 1: 3 sets of 8-10 reps
Week 2: 4 sets of 6-8 reps
Week 3: 5 sets of 4-6 reps
Week 4: 3 sets of 8-10 reps
Rest: 2 minutes
2A: Dumbbell incline bench press
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 6-8 reps
Week 3: 3 sets of 4-6 reps
Week 4: 3 sets of 8-10 reps
Rest: 1-2 minutes
2B: Dumbbell row
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 6-8 reps
Week 3: 3 sets of 4-6 reps
Week 4: 3 sets of 8-10 reps
Rest: 1-2 minutes
3: Face pull
Week 1: 2 sets of 12 reps
Week 2: 2 sets of 12 reps
Week 3: 2 sets of 8 reps
Week 4: 2 sets of 8 reps
Rest: 45-60 seconds
If your fast-twitch ratio is less than 60%...
SPEED WORKOUT
1: Dynamic effort bench press
Week 1: N* x 5 reps
Week 2: N* x 5 reps
Week 3: N* x 5 reps
Week 4: N* x 5 reps
Rest: 1 minute
2: Dynamic effort inverted row
Week 1: N* x 5 reps
Week 2: N* x 5 reps
Week 3: N* x 5 reps
Week 4: N* x 5 reps
Rest: 1 minute
3A: Dumbbell incline bench press
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 6-8 reps
Week 3: 3 sets of 4-6 reps
Week 4: 3 sets of 8-10 reps
Rest: 1-2 minutes
3B: Dumbbell row
Week 1: 3 sets of 8-10 reps
Week 2: 3 sets of 6-8 reps
Week 3: 3 sets of 4-6 reps
Week 4: 3 sets of 8-10 reps
Rest: 1-2 minutes
4A: Dumbbell scaption
Week 1: 3 sets of 10 reps
Week 2: 3 sets of 8 reps
Week 3: 3 sets of 6 reps
Week 4: 3 sets of 8 reps
Rest: 1 minute
4B: Face pull
Week 1: 2 sets of 12 reps
Week 2: 2 sets of 12 reps
Week 3: 2 sets of 8 reps
Week 4: 2 sets of 8 reps
Rest: 45 seconds
* N=the number of sets you can perform using the dynamic bench press guidelines
The Exercises
Barbell Bench Press
Lying faceup on a bench, grab a barbell using an overhand grip that's just beyond shoulder width and hold it above your sternum with your arms straight. Lower the bar, pause, and press the bar in a straight line back to the starting position.
Lean-Away Pulldown
Sit in a lat pulldown machine and grab the bar using a shoulder-width, underhand grip. Lean back until your body forms a 30-degree angle with the floor. Hold this position for the entire exercise. Without moving your torso, pull the bar down to your chest. Pause, and slowly return to the starting position.
Dumbbell Incline Bench Press
Set an adjustable bench to an incline of 15 to 30 degrees. Lie faceup on the bench and hold the dumbbells above your shoulders with your arms straight. Lower the dumbbells to your chest. Pause, and then press the weights back up to the starting position.
Dumbbell Row
Holding a pair of dumbbells, bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, and slowly lower them.
Face Pull
Attach a rope to the high pulley of a cable station and hold an end in each hand. Back a few steps away from the stack until your arms are straight in front of you. Flare your elbows, bend your arms, and pull the middle of the rope toward your eyes so your hands end up in line with your ears. Pause, and reverse the move to the starting position.
Dynamic Effort Bench Press
Perform a barbell bench press. On the first set, use the heaviest weight that allows you to do 5 reps in 5 seconds. Then add 5 to 10 percent more weight and try for 5 reps in 6 seconds. Rest, and then keep adding 5 percent to 10 percent more weight until you can no longer complete the 5 reps in 6 seconds. Then move to the next exercise.
Dynamic Effort Inverted Row
Grab a barbell secured at shoulder height, using an overhand, shoulder-width grip. Hang with your arms straight and your feet elevated on a bench. Pull your shoulder blades back and lift your chest to the bar. Pause, and slowly lower your body to the starting position. Do 5 reps in 5 seconds. If that's too hard, place your feet on the floor. Do as many sets as you did on the dynamic effort bench press, and move on to the next exercise.
Dumbbell Scaption
Stand holding a pair of dumbbells at arm's length next to your sides, your palms facing each other and elbows slightly bent. Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so they form a Y) until they're at shoulder level. Pause, and slowly lower the weight back to the starting position.
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