3 Types Of Muscle Fibers – Targeted Training!
There are 3 Muscle Fiber Types – what do you know about them? More than likely, your goal is to build more mass, right? Then understanding muscle fiber types can help you get more out of your workouts. In this article, we will take a close look at muscle fiber types and how to use that information. Plus, I will provide nutritional guidelines and supplement suggestions. Are you ready? Then let’s get started!
The Different Types Of Muscle Fibers
When the talk turns to building muscle, your conversation should include talking about types of muscle fibers. Understanding the different types of muscle fibers and the rep ranges that are best suited to those types are a key element of effective routines. If you apply this concept to your program, you will ensure complete development.
Basically, as noted, there’s 3 types of muscle fibers. They are:
Slow Twitch Fibers
Type 1
Slow twitch fibers are aptly named since they are slow to contract. For this reason, they are endurance fibers.Therefore, they have limited size and strength capability. Slow twitch fibers need oxygen to function and to that end have a high amount of mitochondria that supports their use of oxygen. They also have a large amount of capillaries, making them ideal for nutrient replenishment. Since they are endurance fibers, they resist fatigue but produce low force output. They seem to respond best to reps in the 15-20 range. (1, 2)
Fast Twitch Fibers
Fast twitch fibers are further divided into two categories: type IIa and type IIb. These fibers produce the most strength and have good growth potential, in fact they are the fibers that are mainly responsible for muscle size. However, compared to slow twitch fibers, they have a slower rate of nutrient replenishment because they have less capillaries than the slow twitch fibers. These fibers seem to respond best to reps in the 6-8 range. (1, 2)
Type IIa
Type lla fibers promote explosive power for a very limited time. This makes them ideal for weight training, specifically heavier compound exercises. These fibers rely heavily on the glycolytic energy system, which is an energy system that uses the method of anaerobic glycolysis to produce ATP. Compared to slow twitch fibers, type IIa fibers are less resistant to fatigue yet produce more muscular force. In addition, they contract at a faster rate than slow twitch fibers.
Type IIb
Type IIb fibers are the fastest but also fatigue the fastest. These fibers are responsible for the most power. In fact, any activity that requires an all-out burst of power involves type llb fibers. They act for a very short timeframe, approximately 7.5 milliseconds. (1, 2)
Muscle Fiber Recruitment
Now that we have looked at the primary types of muscle fibers, let’s look at fiber recruitment. Muscles produce force by recruiting motor units. For those who may not know, motor units can be defined as a group of muscle fibers that are stimulated by a motor neuron. No matter how intense your workouts are, slow-twitch motor units will be recruited first. If you workout at a low intensity, the slow twitch motor units might be the only ones recruited. If your workout intensity is high, such as when you lift heavy or are using intensity techniques, once the slow-twitch motor units are recruited, they are followed by fast-twitch IIa and fast-twitch IIb.
Applying This Information To Your Training
Slow-Twitch Muscle Exercises
If you are primarily an endurance athlete, lift moderate loads (below 70% 1RM) using 12-20 reps when weight training. In addition, for those training for mass, your few first sets are higher rep sets because you are warming up. This is the classic pyramid approach. Those first few sets work mainly slow twitch fibers. However, remember that they are always recruited first regardless of the rep total.
Fast-Twitch Muscle Exercises
When mass is the goal, this is where most lifters will train. To stimulate the fast-twitch fibers, you should lift heavier loads (more than 70% 1RM) using 1-12 reps. I suggest reps in the 5-8 range. The goal is to focus on stimulating fast twitch fibers by training hard enough. This can be accomplished by using the heavier loads as noted. I also suggest lifting explosively on the concentric phase of the rep, and then performing a slower eccentric phase (4-5 seconds). In addition, you can use intensity techniques such as supersets, drop sets, and rest-pause.
Nutritional Guidelines
Regarding workout nutrition, I suggest eating/drinking 50% of your total carbs for the day in the hours around your workout. This is also when you should be eating most if not all of the day’s simple, sugary carbs. As far as protein, I advocate at least 1 gram per pound of body weight and it should be evenly spaced out throughout the day. Make sure you have a post-workout shake consisting of whey protein and simple carbs. Then, about 1 ½ to 2 hours later, have a post-workout meal. This approach will allow you to make the most of your training, there by ensuring that all 3 types of muscle fibers are recruited.
Stack Suggestions
I tend to suggest cornerstone supplements as the basis of any stack, as regular readers know. These supplements begin with a great pre-workout, such as Panda Supplements First Blood. This is a very well-dosed, comprehensive pre-workout that will give you explosive workouts! Again, in order to fully engage all 3 types of muscle fibers, you have to be able to train hard enough. A great Pre helps you do just that.
Next, I advise a high-quality protein powder, a definite must-have. My suggestion is Hi-Tech Precision Protein. This product works well because it releases leucine in the early stages of protein synthesis. This is one of the few powders that takes leucine delivery to the next level.
From there, I recommend creatine, such as AllMax Nutrition Creatine Monohydrate. This supplement is a time tested and proven supplement that belongs in any mass stack. It’s also another supplement that contributes to workout energy (ATP), which helps you train at the level you need in order to recruit all 3 types of muscle fibers.
Finally, I suggest a good multi-vitamin to cover any potential nutritional gaps you may have. Don’t let less than ideal health short-circuit your goals. I recommend Universal Animal Pak, a legendary and respected name in multi-vitamin packs.
Of course, you don’t have to stop there. You can add any number of supplements, such as EAAs, test boosters, or prohormones.
Summary
As we have seen, depending on your training approach, targeting the 3 types of muscle fibers with the right rep range and rep performance is key. Add to that the nutritional and supplement tips I presented, and you are on your way! Before you hit the gym, stop by illpumpyouup.com and stock up!