It is extremely critical to develop a bodybuilding
program stimulating the 3 muscle fiber types. This can be the
difference between a hard ripped body and an average Joe overtrained
body.
Muscle fiber types are not always described in detail with many of the
bodybuilding courses and sites you may encounter on the internet or in
the gyms.
The inside of your body is where the 3 different muscle fiber types
reside. You may not even notice that much of a difference from the
outside in front of a mirror, but your body knows the difference!
Let's look at the different groups of muscle fibers and how we can take
advantage of their power:
Type A muscles: These are the fast-twitch muscle fibers
Fast twitch muscle fibers known as type A are the muscles responsible
for the most forceful contractions generated in your body.
Unfortunately, these muscles also experience fatigue the fastest.
Let me give you an example. When you perform bench pressing exercises,
the type A muscle fibers are the predominately used muscles for this
exercise.
These muscles contain very large motor neurons and also very low
mitochondrial density. These muscles do not utilize oxygen very well as
they have a low oxidative capacity. These types of muscles do no suit
themselves for endurance activities very well. You see, oxygen must be
present for endurance exercises and therefore, these type A muscles are
not made for that purpose.
The type A muscles rely on creative phosphate and stored glycogen
(glucose) as the fuel for energy. They will not use your stored fat
(what me, stored fat?) because they can only contract constantly from
about 1 to twenty seconds at a time.
Type B muscles: These are known as the fast-twitch muscle fibers
The type B muscles are in the same family as the type A muscles but not
quite to the same extent as the type A muscles.
These muscles are used in workouts for mostly shorter durations of
activities. Not quite up to the marathon type of muscles, these are
moderate.
Let me give you an example. Let's say you are sprinting the 100 meters.
This is a type A muscle activity. On the other hand, an interval of
eighty to ninety percent for thirty seconds will use the type B twitch
muscles.
These muscles do use oxygen to a larger degree than type A. Type B
muscles still have a large motor neuron (though not as big as type A).
They are the intermediate type of muscle because they are resistant to
fatigue. They also have a high degree of mitochondrial density.
These muscles contract in longer durations, are fatigued to a lesser
degree and use oxygen better than the type A muscles.
The slow-twitch muscles: The running muscles
The third type of critical muscle fiber is a slow-twitch muscle family.
These are called the marathon muscles. The characteristics of these
muscles are extended durations and medium to lower intensity activity.
These slow-twitch muscle contain a very high ability to avoid fatique.
They also use large amounts of oxygen to power these muscles.
Unfortunately, these muscles are slower to contract. The force obtained
in these muscles are not as powerful as the other muscles. Therefore,
these muscles are not used in workouts that require a large degree of
power moves.
These muscles are very high in terms of mitochondrial density. The
muscles contain large amounts of capillaries carrying oxygen around our
body. This oxygen capacity is what provides the marathon type of
workouts. The extended time frame for the workouts are a result of this
oxygen carrying ability.
This is the great part: these slow-twitch muscles rely on FAT as a
fuel. Yes, the reason many of us workout, can be obtained by using
these muscles. Instead of carbohydrates or creatine phosphate, the fat
powers these muscles in workouts.
So how do we use this information in our provenfitness routines? We
will train each group a little differently.
Using you best force generators, type A, you will want to train by
using exercises that maximizes the effort for a shorter period of time.
A good example is doing a sprint at full speed, 2-5 rep sets in weights
and other types of plyometric activities.
The next step will be to train the type B muscle fibers by decreasing
slightly the amount of force contracting the muscle while
simulataneously increasing the amount of time you contract the muscles
so slightly.
Here is a good example, exercise 30 to 45 intervals repeating 10 times
using 1 minute or 1.5 minutes resting at a low to moderate rythym.
Since these muscles have a higher oxygen utilization ability, target
the six to ten range for maximum benefit.
Last but not least, improving the slow-twitch muscle fibers will happen
with endurance. Longer here is the key. This will take more time but
the amount of time training is the most important part of this type of
muscle.
So, if you run, run longer than before. If you bike, take more time
biking. If you swim, increase the amount of time swimming - got it.
Don't worry, this muscle thrives on extended amounts of time and it is
exactly how you want to train it going forward.
In conclusion, when planning out your training plan, think about the
different types of muscles involved with the activity. You will get the
most out of your efforts. Your muscles will react as I described above
and the results will come. The types are your friends.
Article Source:
http://www.articlesbase.com/bodybuilding-articles/3-critical-
muscle-fiber-types-for-bodybuilding-431359.html About the Author
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