Top Highlights

• composed of primarily fast-twitch fibers, and to access these fibers you must train them at a high intensity level.
• When you plan your workouts, determine the desired training effect and select a repetition bracket to suit that goal. If you want to gain size, as a general guideline you would select a weight that enables you to complete a set of between 6 and 12 reps. If you complete only 5 reps, the weight is too heavy. If you can do more than 12 reps, the weigh...
• The calf consists primarily of two muscles, the two-head gastrocnemius and the one located under it called the soleus. The gastrocnemius contains predominantly fast-twitch fibers and responds best to lower reps. In contrast, the soleus contains predominantly slow-twitch fibers and responds best to reps in the 15-25 range (to give sufficient time un...
• Sprinters and Olympic-style weightlifters often have much better development of the hamstrings than bodybuilders.