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Type IIa fibers can take on the properties of type I or type IIb fibers based on how you train. For instance, high repetition, lighter-load training has been shown to cause type IIa fibers to take on some of the endurance properties of type I fibers. Likewise, maximal strength and power training can result in type IIa fibers behaving more like type lib fibers. Unfortunately, any conversion of fiber types seems to be limited to the type IIa fibers, meaning that those of you with a higher proportion of type I fibers can pretty much rule out a career as an Olympic sprinter. But just because you've been shortchanged in the fast-twitch fiber department doesn't mean you're destined to be a toothpick for the rest of your life. While it's true that slow-twitch fibers have a limited potential for hypertrophy, focusing your training efforts on stimulating what fast-twitch fibers you do have can bring about significant amounts of growth.

This can effectively be achieved by concentrating mainly on heavy load, low-rep training. Bear in mind, though, that this is going to be a major adjustment for some of you. The majority of ectomorphs who do currently lift naturally tend to gravitate toward higher-rep training protocols with relatively lighter loads. This choice is probably a result of two things. First, higher-rep protocols are usually easier for our slow-twitch friends, and because they seem to perform better with higher-rep work, they stick with it. Second, the bodybuilding approach to strength training that still reigns supreme in most gyms influences many lifters. After all, if the big guys are doing it, the skinny guys follow suit without realizing that different folks require different strokes. Regardless of the reason why most ectomorphs end up doing higher-rep work, the end result is that most don't spend enough time stimulating those muscle fibers designed for growththe ultrapowerful fast-twitch type lib fibers.

The reason we even bring up the whole issue of fiber type in relation to recovery is this: Different fibers have different recovery curves. Since fast-twitch fibers may take longer to recover, different individuals, based on their fiber types, may need different training protocols to optimize recovery. So what does this mean for the ectomorph? Not much. Not yet, anyway. After all, ectomorphic physiques are usually full of slow-twitch fiber types and therefore should have great recovery rates.

But remember, the only way to force growth in the hypertrophy-challenged ectomorph is to really go after those fast-twitch type lib fibers. Furthermore, since strength training programs that are designed to hit those type lib fibers are very taxing on the central nervous system, and ectomorphs usually have overactive nervous systems (slim guys are usually hyper, aren't they?), we can now see why serious strength training requires a lot of recoveryespecially for the ectomorph. However, don't make the mistake of thinking that if some rest days are good, more are better. Ectomorphs need to find the balance between training enough to stimulate growth and resting enough to allow that growth to happen.


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