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 ----------------------------------------------------------------- To unsubscribe from the list send an email to [log in to unmask] with the words SIGNOFF EVOLUTIONARY-FITNESS in the _body_ of the email. To get a copy of the old archives or the FAQ, look in the EvFit folder at http://briefcase.yahoo.com/dryeraser