Table of Contents:
Muscle Fibre Types
Video taken from the channel: Institute Education
Muscle Fiber Types
Video taken from the channel: Ray Cinti
Muscle Fiber Testing
Video taken from the channel: Mike Lipowski
HOW To Build Muscle: Slow vs Fast Twitch Muscle Fibers (Ft. Shredded Sports Science)
Video taken from the channel: OmarIsuf
Muscle Fiber TYPES Explained: Part 1
Video taken from the channel: Shredded Sports Science
Myology: Type II Muscle Fibers | Type IIa & IIx
Video taken from the channel: Ninja Nerd Lectures
Muscle Fiber Types Fast vs Slow Twitch High vs Low Reps for Muscle Mass and Strength Explained
Video taken from the channel: Alexander Bromley
It’s generally accepted that all the muscle fiber bundles can be broken down into one of two categories: slow-twitch (aka type I) and fast-twitch (aka type II). Understand that muscle fibers exist on a super micro level. For instance, you couldn’t look at a biceps muscle and say, that’s a.
The two types of skeletal muscle fibers are slow-twitch (type I) and fast-twitch (type II). Slow-twitch muscle fibers support long distance endurance activities like marathon running, while fast-twitch muscle fibers support quick, powerful movements such as sprinting or weightlifting. Muscle Fiber Type Comparison Chart.Slow-twitch muscle fibers (Type I) are oxygen-dependent and contract relatively slowly, but can contract for longer periods of time without fatigue.
Fast-twitch muscle fibers (Type II) are not oxygen-dependent and contract more rapidly than slow-twitch fibers, but tire relatively quickly (they also produce greater muscle power).Fast-twitch fibers are responsible for the size and definition of a particular muscle. Fast-twitch fibers are called “white fibers” because do not contain much blood, which gives them a lighter appearance than slow-twitch fibers.First, there are, in fact, at least three distinct types of muscle fibers: slow, fast, super-fast (“MHC IIx” fibers), and three additional types of intermediate, or hybrid, fibers that are part slow and part fast. This research goes back as far as 1971, which shows how slow gym culture can be to catch up with science.
Muscle fibers can be generally split into two categories based on how quickly they produce tension, though all fibers generate the same amount of force. Slow-twitch muscles contract more slowly.Fast-twitch and slow-twitch muscle fibers are two types of skeletal muscle fibers that produce force and motion. Fast-twitch muscle fibers are also called type II muscle fibers while slow-twitch muscle fibers called type I muscle fibers.Muscle Types Muscle fibers are generally categorized into two types: fast twitch and slow twitch.
Fast-twitch muscles work anaerobically (without oxygen), and slow-twitch muscles work aerobically, according to Michael Chaturantabut, an Olympic gold medalist and three-time World and five-time North American martial arts champion.Fast-Twitch Fibres The two types of fast-twitch muscle fibres differ from the slow-twitch fibres because they can produce energy in the absence of oxygen (glycolytic oxidation). This allows them to create energy quicker using phosphocreatine and glycogen to fuel those quick explosive movements such as jumping and sprinting.
During a marathon, you primarily use slow-twitch fibers. Fast-twitch muscle fibers (also known as “Type II”) generate far more power and strength, but.You may have also heard about something called fast-twitch (FT) and slow-twitch (ST) muscle. FT and ST refer to skeletal muscle fibers. Types 2A and 2B are considered to be FT while type 1 fibers.
Type IIa is the first type of fast twitch muscle. (Keep in mind that Type I muscles are slow twitch. More on that later). They’re known as oxidative-glycolytic muscles because they can use.Your body has two types of skeletal muscle fibers: slow-twitch (type I) and fast-twitch (type II). Slow-twitch muscles give you the stamina to nail.
This has to do with the different muscle fibers. Slow twitch (type 1) muscle fibers are used more throughout muscle endurance training such as long distance running, cycling, or swimming. Fast twitch (type 2) are used during short bursts of explosive movement such as.
It can be said that this type of fast twitch fiber is a combination between slow and fast twitch muscle fibers. The second is pure fast twitch fibers, which only use anaerobic metabolism to create more powerful energy and quickness. Compared to other muscle fiber types, the pure fast twitch fibers have the highest number of contractions.
List of related literature:
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| from Successful Coaching |
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| from Swimming Fastest |
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| from High-performance Sports Conditioning |
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| from Discovering Nutrition |
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| from Introduction to Kinesiology: Studying Physical Activity |
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| from The Vocal Athlete, Second Edition |
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| from Biomechanics of Skeletal Muscles |
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| from Physical Medicine and Rehabilitation E-Book |
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| from Encyclopedia of Human Body Systems |
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| from Nutrient Timing: The Future of Sports Nutrition |
147 comments
do you have a formal education in exercise science? Just wondering
The back of that shirt better tell me to eat my fucking vegetables.
Hey James, recently discovered your channel and love your videos. They are insanely informative, thanks!
Just, would it be possible for you to place the microphone directly (straight) in front of you? It’s a bit distracting with headphones:-)
شكرا على الدروس المقدمة لقد استفدت كثيرا منها ، انك احسن استاذ رائع واصل
This has to be good news for people stuck at home with limited equipment. Quarantine = time to train, and time to scour YT and discover new channels.
I think that so called muscle fiber typing is really just a con! Training to failure is how you recruit muscles maximally it’s really as simple as that. I’m a HIT based trainer and have been for quite some time due to it’s logical/sound principles and have made great progress doing it and the basis of great results is EFFORT!
The issue I have is that you haven’t listed a rep range to determine what is high rep. This is an issue because let’s say you do 30 reps of 10lb bicep curls. Are you going to be stronger than someone training 25lb for 5? Will you really accrue the same amount of muscle mass? If it’s possible that’s fine, but I feel like tension > volume is the ultimate driver of progressive overload and ultimately hypertrophy and str.
2. It’s not true that there are only 3 types. There are intermediate fiber types, such as a middle ground between iix and iia and so forth.
3. I mention the rep range scheme because most bodybuilders train in the 10-12 rep range which actually trains the type iia fibers and intermediate fibers between type I.
4. The bodybuilders you use stumbling onto str sports are a poor representation. They all used steroids. When on steroids, you are put into a greater state of anabolism vs catabolism and pretty much means all stimuli will accrue into growth. This means less dedication to programming and focusing on effort is possible to achieve such a physique.
Edit:
5. Type I fibers are wayyyy smaller than type ii fibers, and the way it works is that you have a muscle belly with a fixed ratio of say: 50:50 type I:ii. There has been little evidence that you can convert these fibers into each other. So theoretically, if you train both, you’ll get maximal development, but let’s say you train them both to full potential: the resulting cross section would be like 75% size contribution from type ii, if not more, and the remaining 25% as type I.
Holy shit bro just found out about your channel. Felt like i stumbled upon some secret fitness gem soliddd����
Awesome. Ive gotten back into working out, but this time I’ve decided to research as much as I could with the exercises and the nutrition and also this physiological side of muscle development. On another channel, I learned about the difference between the 2 kinds of muscle fiber and the 80% test, and now a more informative video on the test itself. Thank you, you broke it down very well, and it makes sense to me. I appreciate ya man thank you.
Beautiful explanation. Enjoyed the class.. the drawings along with explanation is it’s perks..
Low intensity cardio is super important (zone 2ish, 115-135ish bpm)
I’m not a human genetics specialist, but from what little research I’ve done on the contribution of genetics to muscle fiber predominance, it seems quite likely that there are hundreds of genetic loci in the conversation, and all of them are going to have differing levels of effect on phenotype. There’s no available commercial kit that’s going to give you a complete picture of your own genetic make up when it comes to those loci, and then there inevitably are going to a plenty of genes whose effects on fiber predominance are yet to be discovered.
I’d wager good money that even the locus singled out in the 23andMe kit that is labeled “common in elite power athletes” is actually pretty common in the human population in general, and that even people that don’t have it have probably competed at high levels in powerlifting and strongman.
So TLDR, from a geneticist’s perspective (in yeast, not humans, to be completely honest) Bromley’s right on this one.
Great video, wouldn’t expect nothing less from you. Can’t wait for part 2
I love the irony of your ‘run’ shirt especially since you’re not a runner!
Excellent video.
Appreciate the breakdown of science and training great content very useful and makes sense out of a lot of confusion out there..
I absolutely love your content. Thanks for all the very helpful information.
oh my gosh,james on your channel, can’t believe it. as for who else,well obviously Jeff Cavalier, come on that would break the internet, never mind wreck it Ralph.
These are indeed good informative videos and many thanks. You may want to consider doing stuff with other well know names to boost your viewers
If you train heavy but perform the reps slowly, will you have the same effects of time under tension and fatigue? This is one of the ways I switched up my training.
Relatively speaking, I’ve gotten far more out of working at low intensities (30%-50%) and high intensities (90-95%) than the common training intensities of (60%-90%). In my experience, nothing improves top-end strength more than making a movement pattern second nature through so-called “touches,” as you like to say, in combination with neural training above 90%.
Even though these videos don’t get loads of views, please keep making them because I find them extremely helpful and interesting for my training and in general.
Thank you!
Thoroughly explained thank you!!! Just wondering, would you be able to explain why fast-twitch fibers have greater calcium-pumping capacity? Came across this from another source and would like to understand why that is. Thanks!
I’m garbage when it comes down to 200m repeats! I can not sprint, i hate it…
When i run a 30 second 200m, feels like imma trip over my own legs.
I want to chance this but don’t know how
Very informative and a well educated man with so much Knowledge! Thank you
Bless you
Amazing explanation. Thank you so much
Please keep doing this, you are a great teacher
When are you getting a Nobel Prize for contributing to education?
Two of my favorite youtubers. I think if you, Alan Roberts, and Jamed on a collaboration might make my head explode
I will take advice from anyone in a fitness video wearing a hoodie without questioning them or researching their claims at all
Great explanations. Hypertrophy for accessories and off season work. Bigger muscle = bigger lifts
And come on, who doesn’t wanna look like they lift?
Edit: I think Josh Bryant has perfected this as well
Type IIa does not have the largest diameter. Its the IIx.
Type IIa is intermediate in diameter. You mixed does up.
Still a great video tho. Thanks
How in the world slow twitch fibers can be engaged in the work that lasts 50 seconds till failure? They are designed for endurance work, not 10-20 rep sets in the gym. Here both sets are done with FT and the results only show how trained they are.
thank you for the awsome explanation, going through strength and conditions class this really helped. if possible cover certain topics related to strength and conditions your way of explanation is great!
What is red muscle and white muscle…. Give a comparative /difference study between them. Please… Love From India ����
Wow! So much complex information explained so simple. I’m new to your channel and I’m hooked!
Good day. I hope i am not over stepping my boundaries, but i would like to know where you got the information on the type 2x fibers being of humans and type 2b fibers being of animals. I am just a bit confused and most studies i have looked at only has mice as the subjects.
Thank you so much for the lecture/explanation about the muscle types.
Little confused here…isn’t fast glycolitic fibers be the largest? And fast oxidative be intermediate diameter?
Sir your lecture is very interesting and important and thanks for sharing the details keep on forming such video lectures
Hey, love your channel and hope it goes far. Any chance you could label your sources though? Like Kurtzgesat does. You guys should collab. I think you’d both win.
What if my Ia muscle fibers get as big in the size as the type IIa?
Can you do a scientific video or explanation as to why you don’t have that little check mark beside your name. Seems that facts aren’t facts until you have a little check mark beside your name.
Thank you so MUCH.
I’m a medical student here and all your contributions are just way SO MUCH.
I’d like to take a brief moment to thank for all the things you’ve done.
I’ve learnt the whole biochemistry from your videos and so much more. You’re a savior, man!
I decided to become a patreon, you deserved it.
Great video man! I really appreciate the simplicity with which you explained everything!
Very well explained brother but 7:40 the muscle though stores glycogen cannot utilize it because it lacks glucose 6 phosphatase.. so has to travel back to liver to be converted to glucose..
This and the previous videos are the best and clearest explanation of muscle fibers. well done!
Hi there! I’m workingon my personal trainer certification and I love how you explain, it’s being really helpful. Just the same comment than the other guy, my book says the type IIx are the largest and fastest. And type IIa last up to 3 minutes (not 30) and force production between I and IIx. My book is ACE Essentials of Excercise Science for Fitness Professionals.
You know what’s the scariest part? I was looking into this about a week ago… y’all stalking me or something?
Great video. Would love some details about differences in calcium-buffering proteins (e.g. Parvalbumin) between Type I and II fibers, and how this influences contractility.
and yet you wear a t-shirt with a guy running:) Another excellent video……tks
Another huge THANK YOU for this amazingly helpful video you guys!!! Getting my ISSA certification and its grea to get all these details. Question about BCAA’s and how they work via powder supplements. Is it accurate to think about BCAAs assisting or facilitating the more limited ATP production in type 2x and 2a fibers during resistance training?
Sorry skipped most of video as I know about how muscle science so on,
So didn’t find what he was say in his opinion to build with
I’m so happy to see a fellow bald guy featured on this channel. Love you James
I think collaborations are the way to siphon good information and weed out the hacks. Thanks for the video!
Amazing breakdown. Keep up with great material, very appreciated
If the type IIa fibers are the biggest, would it make sense to target these fibers for bodybuilding? And what rep range would induce hypertrophy in these fibers?
Light, moderate, heavy over a 7 to 10 day period, chasing numbers on alll days
You got the idiot on here that did those inaccuarte vids on Alec Anekiri
Every 7-8 weeks or so I have a mass volume day where I have 12×8 for deadlift. Half snatch grip and half 3.5” deficit at about 60%.Usually I maintain reps from 1-5, usually in the 5 area. With the use of both fibers in mind, is this a reasonable way of maintaining those high rep muscles if I’m also doing regular assistance work at 12 reps or so in regards to the deadlift? I’m new to training and making very fast progress, but trying to maintain that.
This is outstanding lecture series, and, Zack is a great instructor.
I have a feeling James is sneaky strong. Maybe some experience in BJJ or combo (MMA) or even wrestling (whats you ring name and finishing move?)
Apparently everyone on the internet is type 2 dominant. People believe what they want to believe I guess.
Very useful info James! Thanks for sharing.
You are way too humble for your level of knowledge.
I am looking forward for the next part!
I have a question if I’m going to police academy and I’m just trying to build muscle and be in good shape but I also still want to be able to be elusive an explosive punching wise and running wise how should I train
Yeah I really liked it. If your type one muscle (weak long endurance or posture muscle) fails, what would be the cause of that? You can lift a heavy thing but a teacup is suddenly heavy? Any guess? Similar what if standing up ((posture muscle) is extremely hard to do, what could be the cause of that? Thanks.
You can use two types of muscle fibers which are fast twitch and slow twitch. In order to grow muscle effectively, using two muscle fibers might help you to acheive your goal which is being in a shape. You might want to add explosive movements and resistance training in your program.
whoah whoah whoah, 80% 1RM test and people are getting 12+ reps? how the fuck does that work, so someone who gets 3 reps is type II dominants but someone who gets 18+ reps WITH 80% of a 1rm is type I dominant? you see the problem here? the type II are bigger and stronger yet get out performed on weights they evolved to handle? if its 80% of a 1RM how can anyone get more than a few reps. that test is complete and utter bullshit
thanks for this lesson I’m very love to the type 2a muscle fiber. Now I can focus with what muscle must I gain it. Thanks…
Hey, I don’t know if this comment will reach you or not. I wanna know, if can get my hypertrophy by fast twitch fibres or not. I wanna be big (not too big like Rich Piana), but also have explosive strength, endurance and speed. I am not hoping to achieve Speed like Usain Bolt or Size like Arnold or Power like Mike Tyson. I just want an overall balanced body. Please do address this question in your video.
Thanks.
Does any of this matter if in a calorie deficit if you can’t build muscle during this time? Can you still change hybrid fibers to type 2 during this time?
109/760: really high thumbs up to view ratio deservedly so.
Q ���� U ���� A ���� L���� I ���� T ���� Y freakin’ content. Thank you!!
Wouldn’t a standing vert jump give you a good indication of muscle fiber type
Very interesting and relevant content, brilliantly edited and presented by James. Anxiously looking forward for the release of part 2.
Would that test work for someone who practices calisthenics?
Thank you for including the microscope type and magnification!
With all do respect, I must disagree most strongly. There are only 4 different types of muscle fibers Slow Oxidative, Fast Oxidative, Fast Oxidative-Glycolitic and Fast Glycolitic. One can engage in a set protocol that isn’t so light as to permit the Slow Oxidative fibers to recuperate and never call upon the higher order fibers nor so heavy that the Fast Glycolitic are immediately called upon and thus exhaust before the lower order fibers are recruited, With a set protocol such as that, which the work of Dr. Doug McGuff has show is a set that exhausts the muscles involved within 45-90 seconds, then we can, in an orderly and sequential manner, exhaust all the fibers in a muscle starting with the SO, then the FO, then the FOG and finally the FG. Using a protocol such as this, there is no need to use various exercises or training protocols to “stimulate” all the muscle fibers, because all the muscle fibers involved in a movement will have been stimulated in that one exercise. Nor are multiple sets required, because again all the muscles involved in a muscle being worked will have been stimulated. This assumes, of course, that equipment that varies the resistance applied to the working muscle throughout the range of movement is being used. Thus, this type of muscular stimulation and orderly, sequential recruitment cannot be achieved with free weight movements is the variation is gravity dependent. This set protocol requires, rather, that machines properly designed for the exercise are bg used which include, but are not limited to, Nautiilus, MedX, Cybex, Hammer Strength and/or LifeFitness.
Very nice video James!! It’s the basics but someone has to teach them!!!
I am under the belief that young kids (13-21) can change their muscle fiber’s type much easier than adults, depending on what their training is focused on. Do you have any study that supports this, or am i totally wrong?
Glad to see a big channel like yours working with James. He’s one of the most informative people in the fitness community when it comes to the science behind training and diet.
Great video again. Looking forward to part 2.
I had noticed that my calves responded far greater to the elliptical on an intense difficulty. But, it was conjecture on my part until now. I’ll be sharing this info, a lot of people at the gym hit legs harder, and more frequently than I do, but seem to struggle building calves.
Great vid! I was wondering if you could direct me to a resource so I can overhaul my program? I’m running PPL, but I’m static on volume and intensity between push and pull A, and push and pull B. Thinking I want to switch to running high volume on one session, and high intensity on the other. I’ve never trained this way, so I need to do some research, but I’m not sure where to look for quality info. Thanks.
after we have test results for each muscle, then what times do we strive for? Fast Twitch=? Mixed muscle=? Slow Twitch =?
I have been all three of the types mentioned above, at an earlier period I was able to lift heavier weights & for some 10 years I ceased all forms of exercises & loss both strength & stamina but now I can do endurance running & HITT cardio at high reps. Sir, you are correct to say muscle fibers can adapt to different types of training & activities with time…..
Thank you for making this video! I’ve requested you to do it
hi sir mike! after watching the video i done the exercise
chest [push-up] 10 reps per set
1st set = 22 sec
2nd set = 21 sec
3rd set = 19 sec
i think that is a Fast Twitch or Type IIa Fibers did i get it right sir?.
please correct me if i am wrong…. Thank you for the video
I’ve tried the CT test for muscle fiber dominance and it seems i’m extremely fast twitch dominant and indeed,I can move pretty heavy weight easily but not for too long,as my muscle give up fairly quickly…so I guess these are type 2x?And as always awesome video!
First! Muscle Fibers can change type but scientists don’t know how much, how long to train etc. Science has stronger methods of analysis and better research now. If you don’t understand the difference between histochemistry and Electrophoresis for muscle fiber analysis then please look into it. Thank you.
To paraphrase Oliver Twist:
“Please sir, can I have some more collabs with James?”
I’m sorry but jumping and throwing do require strength. If you are a competitive athlete who throws or jumps such as track and field athletes you need to be strong because you are applying a maximal force. Jumping, you are applying a maximal force into the ground (ground reaction force). The literal definition of strength is the ability to exert a maximal force, if one lacks strength how are they going to set records in jumping or throwing
Can you train all of the muscle fibers, like being a very good sprinter, weightlifter and jogger
This all depends on what your training for. Personally, I’m trying to increase my vertical from 37 to 45+. I need more strength and therefore need to also train my fast twitch muscle fibers as it better correlates to jumping and athletic movements. Slow twitch is still important though to include just so I don’t burn out and fatigue myself every workout haha.
I had a very complex question that came up and you just answered it in the video
MASSSIVE props for giving a feature to shredded sports science, much love, much respect
Man I love these videos, im taking constant notes and learning so much
The picture is misleading. Guys with a lot of fast twitch fibers do well at sprinting. Sprinting doesn’t turn you into a fast twitch buff guy. If it did everybody who did plyometrics or speed work would be jacked beyond belief and calithlenics guys would look like anorexic tweenagers.
is there any way to gain type 2b muscle fibers I don’t care which way I’ll do whatever it takes
Your videos are really good.
I have a questionif size of II x is larger than II a so how can increase in myofibril and mitochondria change II a into II x
Omar+James = Peanut Butter+Jelly = Pita+Hummus = Beer+Fries = Youtube+THC. Like. The. Damn. Video. Peeps.
what kind of fiber if you are slow and still have no endurance?
Just a big thank you for making this complex things make sense����
So many distance runners look like they are on deaths door. I can handle a half marathon and I do enjoy running but I don’t know why anyone would want to look like that
6:25 isn’t this chart circular-logic?
e.g. (first row of the table) if you can lift 80% of your 1RM in 1 rep, wouldn’t that mean that you over-estimated your 1RM by 20%? How is it 80% of 1RM if you can only perform 1 rep of it?
Also if you get your 1RM through estimation, and test yourself according to the chart to find your range of reps for your 80% 1RM, then input these results into the same formula you used to get your 1RM you will get skewed 1RM.
I know this chart is only meant as a rule of thumb, but it makes no sense even at that.
You know who I never see collab with anyone, but I think would be able to make agreat video with you? PictureFit. Your channels are roughly around the same size, so maybe he’d be willing to work with you on something fun and different?
How to build muscle like a YouTube fitness natty? Take 2 grams of Creatren monohydrate daily and skip training calves.
I must be more fast twitch… I can’t even complete 2 sets of noob body weight exercises.
Slow twitch muscle doesnt grow or show like fast twitch… So regardless, One should always strive to build more fast twitch for that is what grows and makes you muscular..
I’m at the athletics championships now in Doha Qatar, the thumbnail is pretty close to being accurate! ��
Imar osif, back with more click bait. Shredsports still supporting rack pulls even tho his idol, AthleanX, has condemned them?
Damn those veins are popping!
Also, where can I buy Helms’ book?
When are you going to stick some test e in your leg and get fucking massive? Take off the natty cap and get swole bro
Can you make a video on how to properly be in a caloric deficit and how to find out how much deficit each individual should ne on? Thanks!
the guy in the picture is Liam Adams he is a Australian elite distance runner
James is the man!! Been a fan of him for a while! Good to see him get more recognition!
Love to see James on here. Hope he gets his recognition. If you’re studying any health or exercise science courses or even just want to get your knowledge in check he’s one of the best in the business ����
You mention type IIa skeletal muscle fibres being bigger than type IIx in humans, could you provide a source for that? I’ve so far read the opposite and would like to know more please.
You should upload to bichute. I feel like it’s going to blow up soon
I ninja channel I need some details about type 2b muscle fibres,how we train diet and knowledge about all details
This video is great James! Would love to see some more lecture style things (although the shutdown vids are a lot of fun I must admit).
This content is really helping me out, I can’t believe you’re giving it away for free. Thanks so much. Can’t believe your subs are as low as they are, but they’ll blow up before too long!
book smart, but ill listen to someone with the experience in muscle building.
wow, that vent seriously went as far as to make multiple fake accounts to leave dislikes on this video
I mainly have hybrid fibers. �� I love doing cardio and heavy/light weights.
How do i know wich musclesgroupes tends to be fast or slow muscletypes?
Yeees more collabs. Would love to see a collab with athlean x!
The Big Four:
Shredded Sports Science
ATHLEANX
OmarIsuf
Scooby1961
Great Video (as always) Mike! I was wondering what method you use to determine the loading (ex a 10 RM test?). Thanks!!
Apparently everyone on the internet is type 2 dominant. People believe what they want to believe I guess.
jesus christ man,James linker is not allowed to speak for the next 15 minutes.james,zip it.ssshhhhsh.silence.NO TALKING JAMES!!!
<3 James! Happy to see you getting into the main stream guys who are awesome (Omar)
What % of muscle fibers are typically transitional or hybrid fibers? If your looking to be strong and muscular as a natural trainer I would focus on Type 2 and converting the transitional/hybrid fibers to Type 2. Muscle endurance will suffer but if that is not what you need or are looking for who cares.
This is super!!! Chancyfit https://www.youtube.com/channel/UCVJabLlAYojGBePsYAPieUQ
Thanks for this collab, I love finding other good science based channels like this. Subbed to him
Hey thanks for your video and content, I love it! Just a thought: try to reach out to bigger names on YouTube if you want to have more audience. I know some people that have done that and that helped them a lot.
well i did it with pull ups
first set like 9 or 10 and my arms did not responds in the second set at the point I only did 2 reps my back is ok but my arms well my biceps are beaten
The best lecture i have seen showing how effective muscle fibers are. Incredible work!
Excelente man. Can you make a video of how fasting is involving in muscle fiber type conversion. Ketones in endurance activity.
Incredible content as usual. Thank you for all the information and knowledge you provide in your videos.
Great video. Very informative and its only part one. I did the 80% test year’s ago. I’m going to try it again. Can’t wait for part two. Great timing with this video James.
Great way to test! Would like to see if there was ever a study done on this using a very similar method and logging all the data so we can see distribution curves of muscle fibre types in different groups of muscles. I’m guessing the normal distribution would be evenly mixed fast and slow twitch for most muscle groups, but it would be interesting to see which muscle groups tend toward one end of the spectrum or the other.
Very informative as always! I knew about type I and II but didn’t realize there was a 2A and 2X. I need to do more for the 2x in my workouts.
lolololol i thought you said “mike wizowski at the beginning”
Hi Mike, i just spent the last few days fibre testing every muscle group. On the 2nd set I can usually only do half as many reps, with the exceptions being abs and calfs. I doubt that I’m 90% FT otherwise I’d be much bigger than I am after years at the gym. Could overall stamina be a factor in this experiment? Could it be that I can only do half as many reps on the second set, not because of the strain on the muscle fiber itself, but just because I’m overall winded? How does systemic recovery ability affect the tracking of specific muscle performance?
I like this idea. But I think it certainly needs some empirical validity just like the Henneman test. I would caution though, because as you rightly point out FT fibres take long time to recover, but this may not actually be the motor neurons, because they neuron itself can recover pretty quick.
This is so informative and demonstrable! A golden mine of knowledge! Subscribed immediately! Thank you so much!
Simple 2-step test to determine muscle fiber type.
#fasttwitchmusclefibers #slowtwitchmusclefibers #bodybuilding #fitnesstips #exercisetips
This is quality Youtube content, man. I just read a book a few months ago which changed my approach to strength training. I cant remember the exact title, Barbell revolution? Strength Training revolution? But it was about the same thing. The strongest indicator of strength potential (per individual without getting into tendon length and attachment) is muscle size. So the author made the point that everyone should be doing what they could to increase muscle size as much as possible, and THEN focus on increasing neuro-muscular (?) efficiency. I think he was speaking more in terms for laymen lifters and gym-goers trying to take it to the next level or whatever, but it falls in line with your video here. Plus lower intensity, higher volume programs allow the lifter more chances to practice the lifts, the setups, and queues. All good things.
But some people hate standing still moving weight over and over again and that’s totally understandable.
Type IIx not type IIb. Type IIb is predominantly found in rats etc. and we mistook our type IIx for type IIb years ago in research.
What do the lecturer means when they ask about distribution of fibre type?