Table of Contents:
Type 1 vs Type 2 muscle fiber || muscle fiber classification
Video taken from the channel: Physique Engineer
Fast Twitch vs Slow Twitch Muscle Fiber Specific Training | Should You Do This, and Why?
Video taken from the channel: Jason Carnegie Inspired Fitness
Muscle Fiber Type. Strength Training Adaptations part 2/4
Video taken from the channel: Jump Science
Muscle Fibers: Changing Your Muscle TypeThomas DeLauer
Video taken from the channel: Thomas DeLauer
Should you train specifically for different muscle fiber types?
Video taken from the channel: Stronger By Science
3 Types of Muscle Fiber in your Body | #ScienceSaturday
Video taken from the channel: JigsawHealthTV
Muscle Fiber Type Training
Video taken from the channel: Paul Revelia
Fast and Slow Twitch Muscle Fiber Types. When lifting weights, 2B fibers help you lift heavy with great power. 2B, fast-twitch fibers drive explosive power when doing 1RM or sets of low, heavy repetitions.
Type 1, slow-twitch fibers are more suited to muscle endurance training, for.Strength training induces hypertrophy, which is the increase of the cross sectional area of a muscle fiber. Strength training results in the hypertrophy of both type I and type II muscle fibers. It is also important to note that mitochondrial density actually decreases with an exclusive high-intensity strength program.Type 2 fibers tend to be more responsive to strength training.
Results vary study to study, but Type 2 muscle fibers tend to grow about 25-75% more in response to training than Type 1 muscle fibers do. Type 1 fibers, with more mitochondria, a higher capacity for fat oxidation, and more aerobic enzymes tend to respond better to endurance training.Affecting more muscle fibers means greater gains in strength and muscle mass.
If your fibers in a particular muscle consist primarily of slow twitch fibers, in order to affect the greatest number of those muscle fibers, you’ll need to train that muscle.The fibers in your muscles are “typed” according to their oxidative capacities and how fast they fatigue. Typically, fast-twitch (type-II) fibers respond best to heavy, low-rep training. In other words, fast-twitch fibers are recruited in the performance of high-intensit.
As with anaerobic exercise, the intensity of the bout dictates the level of fast-twitch muscle fiber recruitment, which in large part determines the performance capabilities of a muscle or muscle group in resistance-type exercise.Bodyweight training or callisthenics is a type of strength training in which the weight of a person’s body acts as a resistance to train muscles. The major exercises include push-ups, pull-ups.
“Strength training” is one of those blanket terms used for everything from your 20-minute at-home HIIT workouts to the single heavy barbell lifts that Olympian bodybuilders do. The reason a single.You can overcome plateaus and build more muscular endurance and strength by using drop sets, which call for heavy, low rep sets immediately followed by lighter, higher rep sets.The ratio between a fast-twitch and a slow-twitch muscle fibers is the second key hereditary facor that affects your success in strength training. Therefore, genetics determines the type of muscle fiber that is predominant in your muscle cell: white (fast twitch) or red (slow twitch).
“Heavy resistance training works the fast-twitch fibers, which are responsible for muscle size and definition,” Jim White, RDN, exercise nutritionist and owner of Jim White Fitness & Nutrition Studios, tells LIVESTRONG.com. So if toning up or building bulk are what you’re after, you want to focus on training your fast-twitch muscle fibers.Affecting more muscle fibers means greater gains in strength and muscle mass. If your fibers in a particular muscle consist primarily of slow twitch fibers, in order to affect the greatest number of those muscle fibers, you’ll need to train that muscle with higher reps, shorter rest periods and higher volume.We determ ined the influence of strength training on muscle quality (strength per unit of muscle mass), skeletal muscle fiber hypertrophy, and metabolic control including insulin resistance (Homeostasis Model Assessment –HOMA-IR), C-Reactive Protein (CRP), adiponectin and Free Fatty Acid (FFA) levels in Hispanic older adults.
There are a plethora of reasons to lift heavy weights. Learn seven benefits of resistance training and get started on your weight lifting journey today.Loss of muscle strength and mass aren’t the only factors that contribute to age-related declines in function and mobility. Mitochondria—the energy-producing “power plants” inside cells—decrease in number and efficiency.
Similarly, the nerve-signaling system that recruits muscle fibers for tasks deteriorates with age and lack of use.
List of related literature:
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| from Clinical Mechanics and Kinesiology | |
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| from Human Growth and Development | |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book | |
| |
| from Physical Activity and Health | |
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| from Structure & Function of the Body Softcover | |
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| from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health | |
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| from Fitness cycling | |
| |
| from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention | |
| |
| from Advanced Neuromuscular Exercise Physiology | |
| |
| from Science and Practice of Strength Training |
127 comments
Yes, exactly what he said, practicing A LOT is how your gonna learn about your body!
Bhaiya ek saal se workout kar raha hoon muscle grow nahin ho raha type to muscle fibre ko kaise activate karna hai
As always, I appreciate all the valuable knowledge that you put out there. Thanks so much!
Hey Thomas! I’m trying hard finding POTASSIUM supplement 5000 Mg, but till now 99 Mg is the max I found. any suggestions please. Thanks.
Say, what about the stuff written here?
This guy looks like the type that bases his stuff on a good amount of research to give recommendations:
http://www.simplyshredded.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders-by-menno-henselmans.html
http://www.simplyshredded.com/muscle-specific-hypertrophy-biceps-back-and-legs-by-menno-henselmans.html
Thanks for your thoughts on this. Not that it takes away from your point, but I thought I’d mention type I may have much more hypertrophy capability than previously thought, as seen by lighter load training. Brad Schoenfeld has mentioned this publicly. But then again, if you can’t train one fiber type preferentially, how’ s one to know, expect maybe by biopsy.
What is the writing behind you on that wall
Be a Boss?
Marry a…?
…..
is barspeed a sign for muscle fiber types? for example when somebody can bench 90% or even 100% of 1RM faster than another person hes more type 2 dominant?
i dont even know why people are so caught up in that idea
yeah just like greg said….why not just train every muscle with “high” and “low” reps
just start with a heavy compound like 4×4, 5×5, 3×3 whatever to get stronger
and follow up with a assistent exercise with 3×10 or 3×8, 2×15
and boom everything
Don’t forget the abdomin muscles, which have 80%+ slow-twitch muscle fibers.
Great video Greg, keep ’em coming.
sup man? can you touch on what (if any) role genetics play here? surely there is some individual variation with respect to what type of muscle fibers an individual is able to most easily develop (or maintain). some people are naturally more “bouncy” (i.e. reactive strength), while others are just naturally stronger. im sure this has a lot to do with things like bone structure/joint size, but might this also be related to a certain type of muscle fiber orientation or predisposition?
This is perfect timing-!!! Just jumped to do cardio-!!! Great content Paul-‘
Hey Greg, great video! My question is this: if I cannot lift for a whole month (circumstances will not permit it), what can I do to stay conditioned and not lose a whole lot strength/muscle? Thanks!
hey Greg,can you talk a bit about what you consider to be the most important elements of a good volume block in a powerlifting program for an experienced lifter?
I can think of one man who’s the exception to the rule, David Goggins, he was a fat 250 lbs powerlifter and couldn’t run a mile, now he’s one of the most gifted endurance athletes out there, yeah his mind is his strongest muscle but his body changed
how specifically do the tire during working out? wether our CNS during single squats, hypertrophy work, sprints or high reps squats etc.
Greg, Would you please explain frequency and recovery and how to effectively manage the two.1. Is there anyway to recover faster between sessions (sessions that have a good amount of volume)?2. How low or high should the volume be per workout at which you train a muscle group? I would like to train a muscle group twice a week, but it seems like the DOMS and fatigue will affect my second workout of the week. Thanks! LOVE THE CHANNEL BTW!
Such a good quality video. Amazing. All your videos are soo good ��������❤️
The views and subs sadly don’t reflect the quality of information and editing
I missed the whole video while thinking of a way to say that this is good stuff. Well, it’s rewind time!
Theres a lot of talk about the bench, squat and deadlift, but how would you program OHP as a main movement? Ive been using your bench program and just applying that to the OHP. Whats the main differences between programming for bench and OHP?
Wonderful and informative information Thomas, I love how you’ve explained it fully. Thank you
What’s your take on pin squats done from quarter to half the range of motion? I’ve been told that theoretically this is supposed to prime the CNS so it’ll recruit even more muscle fibers next time you squat, leading to a stronger contraction/lift. But what’s your take on it?
Once again awesome video. I wish i could like more than once
This is the best video I ever came across. Thank u so much teacher.May Lord Krishna bless u with lots of love, happiness and joy
One of the most commonly stated important points of muscle hypertrophy is the importance of adding volume over time. For a more advanced trainee with quite a bit of volume in his/her program, is there a higher volume required for that trainee simply wanting to maintain vs a more beginner/intermediate lifter wanting to maintain? Could an advanced lifter maintain at a lower volume for quite a long time and then slowly re-up the volume, eliciting the similar gains as if he/she had continued adding volume to the already high volume he/she was doing before the maintenance period?
Based on myosin heavy chains, humans do not have IIB fibers, they only have have I, IIA and IIX muscle fibers. In contrast, mice have I, IIA, IIX, and IIB. Interestingly, but humans have a gene that codes IIB myosin heavy chains, however this gene is not expressed. It would be interesting to see what would happen if we somehow could activate this gene. How fast would we become?
Hi Greg, have you read this article? http://www.trainingscience.net/?page_id=471 i would be very interested to know what your opinion is on including
one set of 20 reps (range of 17 – 23 reps)
one set of 40 reps (range of 35 – 45 reps)
in addition to the low rep sets.
concurrent vs block periodisation. i guess the most obvious programs would be gzcl vs some kind of basic reps down weight up scheme. don’t bother with westside as no one really does it.
Ive never seen such a brilliant mind with a fantastic body you are very unique so that is why i listen to you and subscribed thank you for all you do
thoughts on concurrent trainingwhere you use variations, and switch out the lift once you stall?
(for recreational lifters aka non-powerlifters)
If volume is the most important thing, why does periodization matter and why/how does it work better than non periodized programs?
Good videos my man. Heavy Heavy strength training causes recruitment of those hard to turn on type llb fibers. I understand what your saying with force velocity curve. If power= work (force *distance) / Delta time. Then you have you have to develop both max strength and rate of force development (decreasing delta t) which clearly you have done over the years considering your impressive athleticism. Not looking to start any contention. Just my thoughts. Awesome channel that focuses on the science of strength and conditioning!
Question: if volume is the number of hard sets per muscle group. would it be beneficial to do less sets of say squats and more of things like lunges and good morning being that the lighter loads allow more sets to be done?
so doing slow and fast switch fiber exercises equally together is better?
SOLID! I’ve been answering this question several time this week and share your same views on the topic. Crazy how people get hung up on absolutes.
Hi Greg! I have the following question: What’s your take on greasing the groove-type training plans, i.e. train one exercise multiple times per day, with a low RPE (typical recommendations are 4-6 days/week, 4-6 sets per day at 50-80% of your maximum repetitions)? I specifically noticed that it doesn’t work too well with loads above my 7 RM, so what kind of load would you recommend and what are your thoughts on the viability of such a training plan? Thanks!
Greg, it’s pretty universally accepted that you can squat more often than you can deadlift, people say it’s because deadlifts are more taxing on the CNS. We only have one CNS, if our CNS is wore out by deadlifts, why would we still able to squat frequently? Is it possible that specific muscles that are used more in the deadlift take longer to recover (i.e. hamstrings)? I believe the CNS plays an important role in training but I feel people try to explain away everything as being a CNS thing way too often.
Hey, could you make a video about focusing on progressive overload vs just focusing on “pump”/failure for hypertrophy gains. Suppose we have two identical twins, both start with let’s say 100kg bench max. During the next 2 years one of the brothers increases his max bench to 150kg with smart programming while the other just pumps it up to failure every workout and his max stays around 100kg. Neither one of them does anything else for their chests. Which do you think would gain more mass on their chests or would it be about the same?
You didn’t pick this in the last video, so i’ll give you another go at it.
Would you periodize the focus on the individual lifts througout a training period?
And if so, how?
Africans & SouthPacific Islanders have the stitch fibers,so I’m half Irish half Samoan best of both worlds I say.
Can’t think of a really good comment to make right now. But if I could it would be about the superior clean nature of healthy muscle growth. I’m just contrasting in my mind the Delauer approach to gains and the Coleman and Alzado (two as an example) approach to gains!
yo can someone summarize how i should train? i want to get big/ strong. i used to be strong af but i kinda quit for 5 months
very cool brother, I was not aware that there were two types. Keep it up, love your content!
Youtube’s automatic subtitling program calls you Great Knuckles:D
Should a person who lifts just for strength and enjoyment push past high numbers on his lifts?
Let’s say a 30 year old who train in the gym several times a week for fun, strength and health benefits hits some decent numbers on the 3 lifts. Would you recommend to keep pushing for higher numbers or is there some risk/benefit threshold that they shouldn’t cross?
feel free to rephrase this or take it to another direction.
The muscles which are, ‘apparently’, more slow twitch, such as the arms, (bis, tris, delts & forearms), are already the muscles which are more practically trained with higher reps anyway. So on the unlikely chance that this theory is true, it should already be covered for most people anyway.
I DID actually record this on the 10th. Right after recording, we went out of town for my sister-in-law’s graduation, and the hotel we were staying at had garbage wifi so I couldn’t get it uploaded.
I started doing a lot more advanced exercises does that make me a fast twitch muscle person?
Thanks man ❤ i appreciate the effort, priceless information, extremely valuable!
I believe every higher level strength athlete (especially in heavier classes) is obliged to eat lot of calories through the day usually in couple of meals 3-10. When some (let’s say regular) people try to do this, their digestion might stop working.
My question is Is it common between pro/semi-pro athletes to use some sort of digestion enhancing supplements (prebiotics, probiotics, enzymes,…)? What research is there to support claims of manufacturers of such supplements? Are professionals also bloated as hell while eating big (I believe bloatedness, while consuming larger amount of food is very common, based on comments, forums)? How important is proper food choice? Is the digestion working differently for ‘enhanced’ athletes?
Possible bonus question: I’ve also read some article, that claimed, that with proper digestion, same food can provide more calories. What do you think about it?
Thank you for response.
Who are the 2 idiots (19 now) that would give this video thumb down? Great video Thomas ����
Hey anyone know which is the bigger muscle fibre, I presume it’s slow twitch 2b?
Great video, so what are the fiber types that grow when hypertrophy occurs???
Wait, I heard that during teenage years, people do increase the amount of muscle fibers.
Did you film the gym scene at Anytime Fitness in Sonoma? That’s my gym!! ����
I’m skinny so this is confusing as you know I’m very weak. But at the same time I’m 5’9 and can hang on a 10 feet hoop soo slow twitch or fast twitch??
Fantastic Chanel. Always providing very relevant and clear information
Programming for the front squat. I’ve been doing the minute long pause sets of 3-5 you posted about on facebook and my front squat has moved up for the first time in a year. MOARPLZ
Any advice/cues to help incorporate upper back rounding in the deadlift? I’m used to pull with straight back and have hard time actually rounding it now when i want to.
You are Great Sir..Thank You So Much Sir..Sir please send your Number..
Just found your channel and getting answers to literally all of my training questions. ��
I had got this knowledge invest 86k from k11
But you are giving in free
Very good work my wishes with u
My genetics test positive for sprint and power lifting not long distance runner. What muscle type am I?
Alright so why do I run so slow with the strength type muscles anyone have an answer?
So if one goes only on keto diet he can run marathons effeciently, that contradicts people telling to load carbs before long runs. Seems paradoxical
How, and how often should I deload? I know this is question which depends on a lot of things, but I can’t seem to grasp my head around this subject. Usually I deload when i am some what recked. So often I have to deload before my planned deloads, this is kind of annoying.
Love your content btw.
Sir I have Mixed muscle fibre. What type of training should to Do to get maximum results. I want to look big and strong. Please help me.
I would like to see a video on how tobacco effects fasting and training. I use chewing tobacco and know its bad, but how bad? Thanks
If I have 30% fast twitch, and I workout heavy weights, would this explain for slow gains?
How do you count the amount of how slow twitch muscle fibers you have, and fast twitch muscle fibers you have, is it what you say at 00:42
Can you please do a review of Bang energy drinks on your YouTube. Bang vs cold brew coffee. Will a bang break your fast? And your overall thoughts on the product, thank you!
Hey Thomas we are mountain bikers and use a lot of each of these muscle types in our workouts. We have been using Keto and IF for about 6 months now, but are just getting into the real season where we are riding a lot and getting really anaerobic. We are finding that we need to mix in carbs somewhere in our diet to get the most out of workouts, but are not sure how to maximize the benefits of Keto and IF and still perform on the bike. THoughts
Does this mean that people with more type 1 fibers have an easier time maintaining keto, while people with more type 2B have hard time with the same low carb.
I have more type 2(b I guess?) muscle, and I can do keto or heavy lifting, but I have a hard time doing both. At the same time I can keep up with my bike commute routine while I am on keto.
Thanks Tomas I was wondering what the hell is wrong with me guess I just have to be happy with the cards I was dealt with.
With all that being said, how can those BMI calculators you find online be anywhere accurate strictly based on height and weight when we all carry muscle mass differently? My friend is the same height as me, and he looks more like a runner and I’m more of a fire hydrant.
Hi Thomas is it possible if you want to gain mass as a natural amauture bodybuilder and want to do intermediate fasting as well as considering 0.5 to 0.7 grams of protein per pound of bodyweight can I achieve this doing it for 3 to 6 months trying to gain 10 to 15 to pounds thanks keith
Greg, in the rep fiber type activation studies, could there be at least two confounders blurring the effects: repetition speed (or intent to be explosive) and training to failure (especially at high reps)? Do you know if they controlled for that? Because gut feeling says rep range should influence the different activation when controlling for those two variables what do you think?
That means fitness trainers, many singers and dancers like Chris Brown, Beyonce, and Ciara have slow twitch muscles?
Evening. Have you done a blood type diet video before? Thank you in advance.
Hey bro, love your work I have learnt so much from all of your videos! Would love to hear your thoughts on suited diets for anaerobic sports like boxing and combat specifically?
This was really interesting I’ve known for years that I am pretty much an equal mix of fast and slow twitch muscle fibers from my time on the track team back in college. My best event was the 5k, sometimes I ran the 10k or the 1500m, but the 800m was usually too fast for me. I would bonk if I ever tried to run a marathon; I am not an endurance athlete and I would want to get it over with instead of dragging out the whole 26.2 miles for hours. Lately I’ve been wondering if I increased my muscle mass it would accelerate my fat loss I’m still trying to get rid of the last 10 or so lbs. but I am good on the cardio end of things.
Can you please talk about best options for intra-workout supplementation to fuel very intense training sessions?
Hi Thomas this is Ivan from India, can we do interment fasting with keto site to kick start keto dite
Can you do an updated video on the theory of carb loading 1 or 2 days a week for people that are very active. The effects of being on keto the other 5-6 days. Why marathon or iron athletes practice this the day before an event? Why very active “gym rats” believe in this also? Is carb loading really necessary? Is it a myth? My own question for me personally is I feel I need 1 day every week or 2 of moderate to heavy carbs to sort of reset things for the upcoming weeks. Doing this for me seems to keep me from fizzling out during or crashing. Can you explain why scientifically so I can understand if this is OK for me or not? Thanks so much and thank you in advance if you do a video on this topic.
Sprinters seem to be fast twitch dominant however running 100 meters would be considered super high reps in the gym. So how should you train for performance like a sprinter and aesthetics like one too? Seems high rep deadlifts and squats for speed and some singles to mimic starting out of the blocks maybe?
Greg, are you super smart because you’re super strong or super strong because you’re super smart?
Hi, I’ve a very bulk muscle and I’m strong(I squat 110 kg) but my sprint isn’t so good I ran 100 m 13 s which type of muscle have I?
This is great. I don’t know if you are going to discuss scar tissue which is often formed in muscle fibres when lifting (or even proven to be caused by stress).
So I’m guessing that if you have a larger number of slow twitch muscle fibres you’re going to have a harder time building a more muscular physique?
How to exactly understand what type of muscle fibres one has more? Like ectomorphs are considered as more of slow twitch may be…but i being so have felt that i am fast twich dominent but at the same time dont grow much aftr 5yrs of training…i can do 30kg of strict barbell curl for 1rep but fail to do 10kg for 15reps….what does this indicate? Can u plz make a video on this topic?
Yes but it takes training time…. access muscle is a bitch to lose!
I dont see how it can be too much. strength can turn into power. i dont buy this too strong bullshit. lets a kid wants to jump high as fuck. he weighs 150lbs and works up to lifts of 315DL 245SQ 160power clean. and eventually gets to 405 DL 315SQ 225power clean you can not say he wont be jumping higher
I’ve known about Fast Twitch and Slow Twitch, but didn’t know there were 2 types of Fast Twitch. Thanks!
My doubt is
Rectus abdominis mucsle fibre type 1 or type 2?��
How can I strength my Bice muscles.. Iam a vegetarian please help I do strength training
But I thought that the percentage of fast twitch vs. slow twitch was fixed? Isn’t it genetic? Can you link me to some studies showing that? No disrespect, I just want to read more about it.
I play football and im a runningback and a sprinter but I love keto what should I do thomas
How dangerous is lifting heavy weight really? Doing heavy squats and/ or deadlifts even with right form does stress your intervertebral discs alot. How does the body adapt to heavy weight over time? I am asking because 2 of my friends (non lifters but healthy/ fit) with no preverlance got a disc prolaps already at age 20.
thanks for your consideration!
Hey Thomas..I’ve been doing a pretty strict KETO life for 28 month now very happy with the results gaining muscles lost most of my fat except my love handles..YA Ya funny I know but I’m starting something new I’m going to implement longer cardio bike rides like a 25 mile sprint around 15 MPH twice a week takes me about 100 min. Because the HIIT’s don’t seem to be doing it for me..mostly my fault just don’t have it in me to do it consistently I’m more in-tune with longer style cardio I love a good bike ride to start the day or even at the end of the day and always in a fasted state, Do you think this is worth a try or a waist of my time? I know that some people say cardio will some times hinder or even regress fat loss. Your thoughts
Good video Thomas!! Thanks fir all yr knollage. It’s 1am here in England and going to hit the gym in 8 hrs after my sleep. I am train a full body doing 3 setts of 20 reps for each bodygroup. Even though I have already hit them this week. Can’t wait for yr next video post. Keep them coming. ��. I just watched yr video on, can we build muscle on keto!!! What a great result Thomas. Thank you for showing this. It’s amazing as this makes all the keto diet my new life style for rest of my days.������
Whoever takes your pictures knows well what the fuck he’s doing. Not taking anything away from your physique. You look great anyway.
But the composition and lighting of your pictures is incredible. Great aestethics.
I’ve decided to watch through all your videos, and i was wondering would an athlete that is new to strength training not loose athleticism like a seasoned athlete does. I’ve personally only experience jumping higher after strength training and I was thinking it was either because I am young or I have little experience with lifting.
Would fast paced pull ups develop red or white muscle on my arms? Thank you.
Sir type 2 muscle fiber increase krne ka koi solution btado?
How many times a week should i do plyometrics? Should i do them on a leg day, upper bday or by themselves on a separate day
I started a keto diet about 2 days ago and my bowels are running overtime and my bm is loose. Anything I can do to stop that?
Can you talk about volume and implications about it, like volume X strenght, volume X hypertrophy?
Can you explain to me the difference because I’m confused and do you know any thing on how to train for long jumping?
Great content. Keep up!
I’ve got a question that not many people can actually answer from theoretical/scientific point of view. Here it goes:
I’ve been injured for over 6 months and now I am slowly coming back. I’m still a novice in bodybuilding/strength area. I’ve got little bit of fat to lose. I’m let’s say about 15% bofy fat atm and I would like to go down to 10% first before I start my building muscle phase.
If i start training with weights right now, being on caloric deficit I will be building very little or no muscle during my cut phase. My muscles will adopt to the training and then when I start my bulking phase I will need more stimulus for my muscles (more volume and intensity) to start building muscle at all.
Would it be better for me to try to lose these 5% body fat doing some other activity than weight lifting -> and start lifting weights after achievieg my target bodyfat or would it be better for me to start lifting weights rightaway even during the cut IF my aim is to build muscle.
I’d be very grateful if you answered that question even in couple of sentences.
Greetings from Poland!
Here is a question, since doing bench press is not much of a factor to gaining verticals and explosiveness, could I do my 5 reps each set bench press strength training while taking time off. Another thing is that, should I do some jump practice on a daily basis or what while taking time off? Does playing some pick up games for like 1-2 hours count as an endurance activity? How about just for half an hour then? A jump practice or an endurance activity?
Thanks very much, it’s really informative.
It all makes sense now 4 years of training for nothing i found out after all this time that im a ectomorpth aka hardgainer plus now i know for sure im 70% slow twitch muscle so their really no point for me in working out hard anymore wasting my time tbh 4 years of training i had to be big dont get me wrong weigh around 80 or 81kg 65 kils muscle i done a body scan test at my gym but anyway i was wondering why all that time i aint getting so big cause im a ectomorpth plus with slow twitch muscle fibres and like probs 30%fast twitch makes it impossible to get big so might aswell not try hard anymore such a unlucky person��
Hi…im rauf khan from pak,,, Sar this time i m doing muscls gaining, workout and diat,,,nd i have achieved Rizlt…But today i will find that what tha means of type 2 muscls,,,thnx alote for this Vedio..bcoz its so many halp for my knwlge,,,,And i hope,when i m wtch ur other Vedios,,thay r more then benifts provide to me….❤
Don’t stop squatting, its just one leg day do weight, the other leg day you focus on plyo to work on both strength and explosiveness. So one day deadlift, squats, etc. Another day do jump squats, 40 yard sprints, etc.
Since I want to train for explosive power for my vertical jump I wanted to know how do I approach weight lifting? For example when I’m squatting, am I focusing on my fast twitch muscles fibers when I go down slowly for 3 secs in the eccentric phase and come back up explosively in concentric phase? Or should I be doing my squats explosively with speed in both phases to target my fast twitch muscle fibers?
This is great man. i body build with HIT in the 6-10 rep range to failure throughout concentric then eccentric. recently had alot of compounding injuries i have a very significant amount of muscle mass and now im wondering if its all fast twitch and i need to recruit the other fibers…. im probably like 95% fast 5 slow. idk but im really struggling to find the answer to my injuries
is there a way to incorporate hypertrophy training in the texas method?
I gas out in shorter amount of time does this means i have more type 2 muscle fibres than type 1 like the ufc commentators say about conor McGregor because he also gases out fast..or simply i have to work more on endurance..but i want both strength like a sprinter and endurance like a marathon runner…
I can’t find anything about the part around 3:05 “Your body will make carbohydrate.”. How is this true?
This really explains the crazy difference in body types between long distance runners and sprinters.
One is almost emaciated and the other looks almost like a aesthetic body builder.
Can you talk about forearm and bicep tendinitis? What causes it, where it limits you, and recommendations for dealing with it?
Bro I have mostly slow twitches in my body, therefore I do mostly high reps bro yeah bro
I think my muscles are a type 2A but I think its locked into 2A
There is any way to know the percentage of the type of muscles fibers in our body?
A question on the overshoot phenomenom, does it work if one gives the lower body complete rest but still trains the upper body?
sounds like a guy who read loads of loads of studies and “thinking fast thinking slow”
Sir kese find out kare ki hamare muscle fiber slow twitch hai ya first twitch???
Brialiantly explained, thanks a lot for perfect explaination