If you are blessed with a large proportion of fast-twitch, both strength and mass come easy. However, what works for hypertrophy for about two-thirds of the population may not do much for you.
One method that works well is to use lower-rep protocols (keeping the time under tension to about 20 seconds) but shortening the rest intervals. I cover this in my hypertrophy boot camps, and as such it is considered proprietary information – so you have to promise not to share this workout with anyone. Here is a sample routine, using those concepts, developed by my course conductor Derek Woodske, former National Record holder, and track and field national team for Canada.
First, let’s start with the triceps:
A-1. Floor Press: 5 x 2, 50X0, rest 15 seconds
A-2. Triceps Extensions, 30-degree, Dumbbell, Neutral Grip: 5 x 4, 40X0, rest 15 seconds
A-3. Triceps Extensions, Supine, Dumbbell, Neutral Grip: 5 x 6, 30X0, rest 15 seconds
A-4. French Press, Standing, Thick Rope, Neutral Grip: 5 x 8, 20X0, rest 120 seconds
And here is one for the biceps:
A-1. Chin-Up, Supinated Grip: 5 x 2, 50X0, rest 10 seconds
A-2. Scott Curl, Seated, 45-degree, EZ Bar, Mid Reverse Grip: 5 x 4, 40X0, rest 10 seconds
A-3. Seated Zottman Curls, 80 degrees with Thick Dumbbells: 5 x 6, 30X0, rest 10 seconds
A-4. 45-Degree Incline Curl with Thick Dumbbells, Off-set Grip Supinating Grip: 5 x 8, 20X0, rest 120 seconds
The concept behind this workout is you still perform lower reps, but the shorter rest intervals between sets (10 seconds) will allow to still tap into the higher threshold motor units, at least more than if you went straight from one exercise to another
To further understand the concept of rest pause, please read:
Tip 267: Get More Powerful: Vary Training Tempo With Inter-Repetition Rest
Also, due to the high number of sets on this workout, you need to use a weight that will enable you to complete the rep goal for each set. For example, if you are performing 5 sets of 2 reps, don’t use your 2 repetition max (RM) but perhaps your 4RM. If you cannot perform all the reps for the last two sets using this guideline, then this workout is too advanced for you.
Another way to do it to start with the heaviest load for each one of first set the given exercises, then drop the weight 2-4% each succeeding set. If you get to a point where you are at 80% of the start weight for a given exercise, time to stop the workout.
Those who are familiar with my work know my workouts fall into two basic categories: accumulation (emphasizing volume of training) and intensification (emphasizing intensity of training). The above two workouts would belong in an accumulation phase for a fast-twitch individuals.