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Like most anterior upper body muscles, the pecs are predominantly fast twitch. This means they are likely best trained by heavier weights and longer rest periods in order to maximize growth. However, like all fast twitch-dominant muscle groups, the pecs are also prone to metabolite accumulation so they’re a great candidate for training strategies that boost metabolic stress – like high reps and short rest periods or even blood flow restriction training. Therefore, the majority of your pec training should be hard and heavy, but don’t be afraid to add in some burn work, too!
▪️ Source: Srinivasan, R. C., Lungren, M. P., Langenderfer, J. E., & Hughes, R. E. (2007). Fiber type composition and maximum shortening velocity of muscles crossing the human shoulder. Clinical Anatomy: The Official Journal of the American Association of Clinical Anatomists and the British Association of Clinical Anatomists, 20(2), 144-149
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