What is the most effective way to train different fibre groups i.e. slow and fast twitch fibres?
Robert Cardiff
1-2-1 Health and Fitness Club

The most effective way to train slow-twitch muscle fibres is with light poundages involving high repetitions - even as high as 100 or more as the situation demands. Fibres of this nature are geared towards endurance and stamina for sporting activities such as long distance running and long distance swimming to mention but two. 

Fast twitch muscle fibres on the other hand should be trained with poundages which allow for at least 8-12 repetitions and the weights used would logically have to be heavier. In this instance the emphasis on training would be on generating explosive power. Sports like Rugby, the 100 & 200 metres sprint, including most field sports such as Javelin, Discus and the Shot Put fit into this category.

What would be your advice in the type of training style that should be done 6 weeks out from competing?
Nathan Taylor
The Works Gym

Keep poundages and intensity as high as your energy would allow and try not to over-train. Perform your exercises in a strict, controlled and disciplined manner. I'm not a believer in dropping poundages and training faster to encourage fat loss because your aerobic and dietary programme should sort that out directly. You should use your weight training to keep you full and maintain your size.

I have been training now for 2 years four days a week using the same training routine. I never miss a training day and my diet is good but I am stuck at the same weight of 15 stone 2 lbs with little body fat. I'm seriously going off training these days as I fail to improve. Any help or advice would be much appreciated. P.S. You've helped my training partner Gary Nash last year with his diet and supplementation and he is looking awesome.
Stuart Long
Genesis Gym

If you have been using the same routine 4 days a week for two years I feel that by now your body would have adapted to that method of training. Hence you now feel you are stagnating which is probably true. Realistically you should modify your training system and make critical appraisals every 6-8 weeks. A few of my friends change the pattern of their training every time they go to the gym to keep their muscles guessing and it's worked for them.

A change of strategy is recommended. There is a good article on my website www.sportspn.co.uk called Short Sharp Shock, which gives some insight into a number of intensity techniques you can use to shock the body - but be careful not to overdo it or else you risk the negative symptoms of over-training. Ask Gary what changes he made and see if you can learn and adopt anything relevant from his experience. I would also take a fresh look at your whole supplementation strategy. You may be surprised at the results if you give it a try.

A lady at Sci-Mentor Nutrition gave me your email address and I have a question for you. I do a lot of dancing in the west end of London and would like to tone up a little more. I have never used weights to do this and I'm worried ill gain more muscle rather than tone up. I do not want a masculine look.
Julia Coe

Using weights will not make you have the body of a man! If anything it would lead to your having a better toned body. You must always remember that there are 3 elements involved here.

1. Aerobics - for overall cardio-vascular fitness and excess fat burning.
2. Diet - to watch the quantity as well as the quality of the calories you are putting into your body
3. Moderate/Light Weights - which can help with muscle tone.

The only way you would end up looking like a man is if you dabbled with male hormones, especially Testosterone or its derivatives or precursors. I've always encouraged women who have asked my advice to incorporate some form of resistance training in their programmes - for the purpose of TONING NOT BUILDING muscle (author's emphasis). Even circuit training will produce the desired results or lesser still body max - a form of high intensity aerobics involving the use of light dumbbells. Dispel this myth from your mind about the 'dangers' of women using weights because it's just not true! 

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