The Way to Train Slow and Fast Twitch Muscle

You’ve probably heard of your slow-twitch and fast-twitch muscle fibers. These muscle fibers are the two different types of muscles in your body that control your athletic abilities, regardless of your sport.

FASTING VS FASTING: WHAT’S THE DIFFERENCE?

Slow-twitch muscle fibers (called “type I”) do not produce a ton of strength quickly, but they produce sustained strength over an extended period. Slow-twitch muscle fibers are important for endurance sports such as Marathon running, as they have many capillaries to draw blood to the muscles, which helps to provide more oxygen and eliminate waste products.

Fast-twitch muscle fibers (so-called “type II”) produce much more immediate strength and power. However, you get tired much faster and you need much more time to rest and recover.

Although both types are more suitable for different purposes, almost all sports require a combination. Focusing on one will unbalance you. Indeed, sports such as football, soccer, basketball and even swimming have a strength/power and endurance component.

HOW TO PERFORM FAST-TWITCH FIBERS

Traditional strength training exercises like squats and bench press do wonders for your fast-twitch muscle fibers, especially if you keep your repetitions in a lower range like 3-5.

Once you have reached a solid level of strength, add super-fast strength exercises such as corruption, security and cleaning that require you to move a heavy weight as quickly as possible. (To do this, also keep your reps low.)

Other great explosive movements that isolate your fast-twitch muscle fibers include lighter exercises such as Kettlebell balancers, tap dancing with medicine balls or plyometrics. Here you can use a few more repetitions like 5-8. Avoid more when you start to exhaust your type II muscles and shift the work to your slower muscles (which is what you want to avoid).

Since fast-twitch muscle fibers run faster, do these explosive exercises at the beginning of your workout, preferably after heating up and before your traditional strength training exercises.

HOW TO TRAIN SLOW-TWITCH FIBERS

One of the best ways to increase your slow-twitch muscle fibers is to use a method called “Tempo-Lifting”.”

Instead of focusing on the number of repetitions, focus on a slower pace in your strength exercises for time—for example: 3 seconds to lift and 3 seconds to lower. Remember that the movement is more borrowed, you may have to use less weight. In addition, the use of shorter rest periods can train and improve your muscular endurance.

When lifting the Tempo, focus on a perfect technique and use exercises that do not require complicated movements (because your form can decrease with fatigue).

EXAMPLE OF AN ASSIGNED TRAINING PACE

This type of tempo makes your body more resistant to fatigue, which provides a solid foundation before continuing your fast contraction training.

Cup Squats

2 sets x 60 seconds (3 seconds up, 3 seconds down, no rest between repetitions)
Rest time: 60 seconds between sets

Pump

2 sets x 60 seconds (3 seconds up, 3 seconds down, no rest between repetitions)
Rest time: 60 seconds between sets

Inverted Area

2 sets x 60 seconds (3 seconds up, 3 seconds down, no rest between repetitions)
Rest time: 60 seconds between sets

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