If a weight is quite heavy and you are exerting maximal force against it it
will activate your fast twitch fibers, but the load may not move very
quickly.  A lighter weight acted upon with maximal force may move quite
quickly, thus generating more power, and will still activating FT fibers.
Use a variety of weights on the "grinding" movements.  As to the heirarical
sets I have been going the opposite...starting heavy and going lighter in
three strip sets.  Keeping with EF I think one would cycle the volume and
intensity and avoid going to complete exaustion on most sets.
robert

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