Easy 3 Day Detox     | Survive The Streets!  |    The Natural Testosterone Solution Program  |    Super Foods That Heal  |   FREE FITNESS E-BOOKS
Isabel De Los Rios free download  |  1 Weird Fat Loss Tip video!  |    Make your Own Supplements  |    |   NaturaPause Hormone Solution Kit

Fast and slow-twitch muscles, what does it mean?

March 31st, 2008 • Related • Filed Under
| Print this Post | 4,670 views |

  AtoZfitness.com Article Blog Post
Fast and slow-twitch muscles, what does it mean?
 March 31 2008
 

I’m here to share with you another excerpt from the Lose Fat, Not
Faith transformation kit: Lose Fat, Not FaithLose Fat, Not Faith

Have you heard about muscle fiber types? If you have, then you are familiar with the concept of "fast-twitch" and "slow-twitch" muscle fibers. If not, we will describe this briefly in the following excerpt.

Of course, knowing about muscle fibers is fine … but how does it apply to you? Knowing your muscle fiber type will help you design the right training program for YOUR body. Of course, the only way to truly know your muscle fiber types is to perform a biopsy. I’m assuming you don’t want to do this … well, this excerpt from the Training Encyclopedia that is included in the Lose Fat, Not Faith transformation kit explains just how to determine what fibers you have and how they can impact your training!

Fiber Distribution

Fiber distribution refers to the composition of your muscles. There
are various types of muscle fibers. Some fibers can handle high
repetitions of weight but are not equipped to deal with high
intensity (i.e. very heavy loads). Other muscle fibers can handle
heavy loads, but damage easily and cannot handle multiple
repetitions. By performing a very simple test, you can determine
what distribution your various muscles are and adjust your training
accordingly.

The test is straightforward. For the muscle you are targeting, and
we’ll use chest as an example, pick a standard exercise (in this
case, the bench press) and a weight that you can perform about 10
reps. This means that if you used that weight and pushed the
barbell until you couldn’t possibly lift it any more, you would
complete about 10 repetitions. This is known as your 10-rep max.

See our one-rep max calculator:

One-Rep Max Calculator

Now, simply perform 7 sets to failure. That’s it! Load the weight,
push out as many repetitions as you possibly could do, rest exactly
one minute, then repeat for a total of 7 repetitions.

Besides being a great workout in itself, this will tell you exactly
how to design your training program! Let’s explain. If you were to
perform the above test and your repetitions for each set looked
like this:

10, 10, 9, 9, 12, 11, 10

We would know you had a high endurance fiber distribution in your
chest. It may seem odd that you would suddenly have a higher rep set after fatiguing, but this can actually occur. It is a phenomenon
known as neuromuscular facilitation and happens as your central
nervous system adapts to the workout. For muscles that exhibit this
type of fatigue, you would want to perform higher repetitions – when
the typical recommendation is 12 reps, for example, you would
perform 15 – 20. When the typical recommendation is 4 reps, you
might perform 8 reps instead.

If your scores looked like this:

10, 8, 4, 2, 1, 1, 1

Then we would know this muscle fatigues quickly. We would assume it contains fast-twitch or "explosive" fiber. This muscle has more
potential to increase in size, but you must take care not to
annihilate it. For muscle groups that exhibit this type of fatigue,
we would work fewer repetitions. If the typical recommendation is 12
reps, you would perform only 8 – 10. If the recommendation were 4
reps, you would perform 2 – 3 reps instead.

This will be a continuum between fast and slow twitch, so there is
no exact method other than an actual biopsy of your muscle to
determine the structure. This type of test, however, can help you
get closer to a program that is right for you.

—

This is one of the many training gems that are contained in the
299-page Training Encyclopedia, that is included in your Lose Fat,
Not Faith transformation guide. To pick up your copy today, visit:

Lose Fat, Not Faith Transformation Kit

 

Sincerely,
Lewis + Sarah
www.atozfitness.com

PS – feel free to forward this email to anyone else you know who might enjoy this fitness article post .Click Here to forward this message to a friend

If you have any questions, you can contact me by clicking here.

© Enterprise AtoZfitness

  

Related posts

If you like this post check out these related topics......


  • 1RM Made Easy - By:Lynn VanDyke - Posted on: August 13, 2007
    1RM Made Easy by Lynn VanDyke 1RM stands for one repetition maximum. It is the amount of weight that you can lift only once with perfect form. Typically your one rep max is measured by a few basic exercises such as the squat or bench ...

  • Learning The Muscle Fiber Types - By:Vince DelMonte - Posted on: May 20, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article Blog Post - Learning The Muscle Fiber Types ...

  • Idiotic Mistakes Using Superset Training To Build Muscle! - By:Jeff Anderson - Posted on: April 1, 2009
    By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat. Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight! By now you should know that “superset” training (where you perform one exercise ...

  • Can You Build Muscle & Burn Fat At The Same Time? - By:Mike WesterdalSpecial Alerts/Information - Posted on: November 12, 2009
    I have to admit that when I first heard my buddies Elliott and Mike preaching about a Type III muscle fiber and how you can build muscle and burn fat at the same time, I was pretty skeptical. I’m hadn’t heard a lot about this concept, so naturally I had to check out the controversy. After seeing ...

  • The two keys of muscle building - By:The Musclehead - Posted on: June 28, 2009
    Intensity = Immensity This is the first thing I want to mention in here because it’s absolutely crucial to muscle building. It also builds on what you have already learnt about the body’s response to muscular stress. If you think back, you’ll remember that the body builds muscle due to increased periodic stress. So it makes sense that to build maximum ...

  • How to lose more fat by slowing down? Free e-book download. - By:Rob Poulos - Posted on: June 23, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article Blog Post - ...

  • 8 Proven Strategies For Maximum Muscle Gains - By:Sean Nalewanyj - Posted on: May 29, 2006
    By Sean Nalewanyj There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on ...

  • Hardgainer’s Bodybuilding Training - By:Hugo Rivera - Posted on: February 17, 2008
    Hardgainer’s Bodybuilding Training by Hugo Rivera   Mass Building Training Principles For Hardgainers There are many mass building training principles that hardgainers need to follow in order to get results from their bodybuilding training routines. ...

  • Do You Know How To Gain Muscle Fast? - By:Vince DelMonte - Posted on: March 16, 2009
    Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? ...

  • Is THE PUMP Necessary for Muscle Growth? - By:Tom Venuto - Posted on: December 28, 2008
    The pump is the short-term sensation you get during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant ...

  • The Fire Workout - By:Dr. Kareem Samhouri - Posted on: April 15, 2009
    Set up 4 stations (I use cones) – between the top 2 stations, place 2 mats next to one another, long ways. The 4 stations, collectively, will make a square. In the center of the square, place the heaviest med ball you can find (or a 20 pound kettlebell) Share this:DiggShare Related posts You Do Have ...

  • Simple Bodybuilding Diet and Workout Tips To Get You Ripped For Summer In No Time - By:Hugo Rivera - Posted on: August 10, 2007
    Simple Bodybuilding Diet and Workout Tips To Get You Ripped For Summer In No Time By Hugo Rivera, BSCE, CFT, SPN Lose Fat With These Bodybuilding Nutrition Tips Summer is finally here! In places like Florida the rising temperatures kindly remind us of that fact. Around this time, the focus for most of us becomes losing fat in ...

  • Advanced Tip For Chest Training - By:Jeff Anderson - Posted on: November 9, 2007
     Advanced Tip For Chest Training By Jeff Anderson   Today, I want to share with you a VERY common mistake most people make when training their chest…   Ignore this info at your own peril!  The difference in muscle fiber stimulation is IMMENSE!   Here’s what I’m talking about…   When you ...

  • Top 5 Fat Loss Tips From A Men’s Fitness Trainer - By:Craig Ballantyne - Posted on: October 23, 2009
    Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn’t send to the magazine). Secret #1 – Focus on burning carbohydrate, not fat, during your fat-loss workouts. Sounds backwards, right? ...

  • How to build massive pecs… - By:Sean Nalewanyj - Posted on: September 3, 2009
    Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest. Share this:DiggShare Related posts You Do Have Enough Time For A Healthy Fat Loss Lifestyle! ...

  • Why Your Muscle Pumps Have Nothing To Do With Your Muscle Gains - By:Sean Nalewanyj - Posted on: June 7, 2006
    Your back is firmly planted on the bench as you wrap your chalked hands around the cold, steel bar. Your training partner helps you un-rack the weight as you power the bar up and down, squeezing your chest and triceps on each grueling rep. You complete your 6 repetitions, re-rack the bar and stand up. ...

  • 1,000 Sit Ups And Crunches A Day And Still No Abs - By:Tom Venuto - Posted on: July 15, 2007
    1,000 Sit Ups And Crunches A Day And Still No Abs by Tom Venuto www.burnthefat.com Todays article posting is in the format of an excellent Q & A session with the master Tom ...

  • 3 NEW Fat Loss Tips [SIMPLE] - By:Dr. Kareem Samhouri - Posted on: March 8, 2012
    Dr. Kareem wrote us a guest article today that I felt I absolutely needed to share with you. If you haven’t seen what’s come to be one of the highest rated online video presentations of all time yet, you can check it out right here: Share this:DiggShare Related posts You Do Have Enough Time For A Healthy Fat Loss Lifestyle! (0) Why ...

  • The science behind brevity training - By:Jon Benson - Posted on: November 11, 2008
    The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection. I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat. 7 Minute Muscle ...

  • The science behind brevity training - By:Jon Benson - Posted on: July 28, 2009
    A few months ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody. Here’s the real irony: Of the 27 testimonials I’ve received so far ...



Comments are closed.

Click Below for Details