Aloha my friends!
I’ve unfortunately been really sick over the last few days (which is why I didn’t get this out yesterday), so today’s tip is going to be short and sweet… but still ESSENTIAL for you to implement!!
Unless you just subscribed this week, you know that over the last couple months I’ve been doing an FTF mini-series in which I highlight muscles that have a large majority of either fast-twitch or slow-twitch muscle fibers, and how to work them accordingly. (Note: You can find a catalogue of all previous newsletters in the All-Access Memberships.)
Well today I want to give you an extremely important caveat!!
It’s true that in order to most effectively build muscles that are fast-twitch dominant, you need to use HEAVY weight and/or EXPLOSIVE movements with relatively low volume. But here’s what you have to keep in mind…
Connective tissue – including the tendons that connect your muscles to your bones – are extremely poorly vascularized. Meaning that there are VERY few veins and arteries that supply blood to them, especially compared to muscles. Because of that, you need to increase blood flow (i.e. get a muscle “pump”) to the tendons for a MUCH longer period of time in order for them to get the same benefits that the surrounding musculature is getting from the increased blood flow!
So here’s what that means.
If you ONLY work fast-twitch muscles with high load and low volume, the muscles will increase in strength FAR faster than their tendons do, which will eventually lead to tears and ruptures within those tendons!
Therefore it’s absolutely essential that at least every few months or so, you take a couple weeks to work those muscles with LOW loads and HIGH volume!!! Giving the tendons a chance to catch up to their muscles.
This is yet one more reason why I always stress the critical importance of VARIETY in your exercises and workout routines!!
Application: Periodically work your FAST-TWITCH muscles with LIGHT weight and HIGH volume!!!
Dr. Gains 
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