The 3 Muscle Fiber Types And How To Build Them
It is very important to know the various muscle fiber types so that you can have a target in your training regimen.
This article will give you a short description of each, as well as suggestions on how to properly workout each type.
Knowing their characteristics will not only help you plan your fitness routines, but also make the most out of the time you spend working out with much better and faster results.
Knowing the muscle fiber types can clearly give you an idea on which routine will be applicable to you and what routine to avoid.
Choose well! FAST TWITCH A More forceful contractions generated Causes more fatigue Not for endurance activities Have large motor neurons, with low mitochondrial density Cannot use oxygen very well Cannot use up stored body fat because they can only contract continually up to 20 seconds Example activity: Bench press Main Fuel:Creating phosphate and stored muscle glycogen Recommended workout: Try to perform exercises that require maxing out efforts for shorter periods of time.
Sprint full speed, do 1-5 sets for lifting, and practice some plyometrics.
FAST TWITCH B Longer duration of contraction abilities Relatively large motor neurons Intermediate in resistance to fatigue High mitochondrial density Can use oxygen very well Example activity: 100 meter sprint Recommended workout:Slightly decrease contracting force while increasing time for contraction.
Try 30-45 intervals in 10 repetitions with 1-1-5minutes at low to moderate pace.
Weight raining can be done in 6-10 repetitions because of their higher oxidation abilities.
SLOW TWITCH Slow contraction For activities that require extended duration, with low to medium intensity High resistance to fatigue High mitochondrial density Can use oxygen very well Example activity: Marathon Main Fuel: Fats Recommended workout: Do everything longer! Run longer, bike longer, swim longer!
This article will give you a short description of each, as well as suggestions on how to properly workout each type.
Knowing their characteristics will not only help you plan your fitness routines, but also make the most out of the time you spend working out with much better and faster results.
Knowing the muscle fiber types can clearly give you an idea on which routine will be applicable to you and what routine to avoid.
Choose well! FAST TWITCH A More forceful contractions generated Causes more fatigue Not for endurance activities Have large motor neurons, with low mitochondrial density Cannot use oxygen very well Cannot use up stored body fat because they can only contract continually up to 20 seconds Example activity: Bench press Main Fuel:Creating phosphate and stored muscle glycogen Recommended workout: Try to perform exercises that require maxing out efforts for shorter periods of time.
Sprint full speed, do 1-5 sets for lifting, and practice some plyometrics.
FAST TWITCH B Longer duration of contraction abilities Relatively large motor neurons Intermediate in resistance to fatigue High mitochondrial density Can use oxygen very well Example activity: 100 meter sprint Recommended workout:Slightly decrease contracting force while increasing time for contraction.
Try 30-45 intervals in 10 repetitions with 1-1-5minutes at low to moderate pace.
Weight raining can be done in 6-10 repetitions because of their higher oxidation abilities.
SLOW TWITCH Slow contraction For activities that require extended duration, with low to medium intensity High resistance to fatigue High mitochondrial density Can use oxygen very well Example activity: Marathon Main Fuel: Fats Recommended workout: Do everything longer! Run longer, bike longer, swim longer!
