Training to Maximize Your Muscle Fiber Types
Knowing your muscle fiber makeup can be a great help in properly focusing on your preparation program. If you exercise your muscles incorrectly, you will be depriving yourself of hard-won results.
Each muscle in your body is made up of a bunch of tiny filaments. There are two basic types of filaments in each pack: slow cutting and fast cutting. I will clarify exactly what it is in a minute. The levels of these characteristic fiber types that make up your muscles can help you decide exactly how to prepare each muscle bundle in your body.
Slow shaking: they are also called type I or red muscle strands. They are responsible for actions of long duration and of weak force, for example during a walk or other violent movements.
Quick shakes: these are called muscle strands type 2 or white (divided into An and B). You are responsible for short-term energetic actions. Type 2B strands are used for dangerous movements of short duration, e.g. B. for Olympic lifts. Type 2A strands are designed to work with a short to direct span and medium to high performance, as is the case with most strength training exercises.
If you compete against the best competitors in different games, you can see exceptional examples of each muscle fiber makeup. The competitor for continuity is at the end of the moderate jerk, for example, the long-distance runner. These competitors can have up to 80% or more of moderately jerky muscle filaments in their bodies, making them incredibly suitable for long separations. The sprinter is at the fast end. World-class sprinters can have up to 80% or more of fast muscle fibers in their body, making them incredibly fast, strong and revolutionary, but with limited endurance.
Step by step guide to finding your type of muscle fiber:
To locate the predominant fiber type in a particular muscle in your body, we need to test the most distant repeat of a muscle that is at its most extreme quality. Keep in mind that these limits can be changed by your preparation and represent only strict assessments.
First decide on a detachment exercise for this muscle building, e.g. B. for dumbbell rotation, for your maximum repetition (known as 1 RM). Find out the weight with which you can only do one repetition. You should use a detachment practice, stating that any activity that uses different collections of muscles will affect the results.
Once you understand your maximum repetitions, take a weight that represents 80% of them (duplicate your maximum load of 0.8 to get it) and repeat as many repetitions as the circumstances allow was expected.
- If you can only do 4 to 7 repetitions with 80% of your 1 RM, you generally have fast jerky filaments in this muscle.
The explanation that you may be able to do 4 to 7 reps with 80% of your 1 RM is that the fast jerky muscle strands are tight but don't have incredible stamina. You can lift more weight, but you can do the same number of reps with him.
- The ability to do ten repetitions with 80% of your 1 RM is the race of the mixture of fibers of the mill for a muscle. The result is a 50/50 division between fiber types.
- If you can do 12 to at least 15 repetitions with 80% of your 1 RM, your fiber makeup is likely to be moderately jerky for the most part.
Slow wires are not as strong and always have great endurance. This implies that you can't do a lot of lifting, but you can do a lot more repetitions with it.
Reheat this method for each muscle you want to sort (it differs from one muscle to another). By understanding the type of muscle strings you have, you can adapt your preparation to target its most extreme potential.
Although there always contrasts in humans, there are great similarities in the types of fibers in muscle bundles from one individual to another.
For example, the vast majority of the distinctive external calf muscle (the gastrocnemius) consists mainly of fastback strands, while the soleus (which is located below the gastrocnemius) has a higher proportion of moderate back filaments.
The abdominal muscles and thighs are two other examples of this similarity between individuals. These two muscle bundles consist mainly of rapid reversals.
The most effective way to train your type of muscle fiber:
By the time you prepare with loads, you are likely to use any number of muscle strands expected under the circumstances. Influencing more muscle filaments means a remarkable increase in quality and mass.
If your filaments in a particular muscle consist mainly of moderate backtracks, you will need to prepare that muscle with higher repetitions, shorter rest times and a higher volume to affect the best number of these muscle filaments. Indeed, they need more time to weaken, recover quickly and need more work to strengthen development.
Unfortunately, the slow development of the back muscle muscles is limited. No matter if a muscle bundle is a moderate shake, you should use a lower number of repetitions to strengthen the quick shake filaments in that muscle.
If you find that you have difficult memories of a particular muscle growing, it may be because it has a transcendence of moderate muscle filaments of the back. Higher reps (e.g. 12 to 15 reps), higher volume (more sets) and shorter rest periods (30 seconds at a time between sets) can help you maximize these muscles. However, this does not mean that you should use a lightweight. In any case, you should strive to use loads as overwhelming as possible to disappoint in this higher repetition range. If you don't use too much, you don't motivate your muscles to grow.
If your filaments in a particular muscle bundle are mainly made up of fast and jerky muscle strands, you are one of the lucky ones. You have a much easier time building mass in this muscle - quick jerks Muscle wires have more remarkable size potential than moderate jerks. The faster you have jerky filaments, the more remarkable your defined muscle size can be. These muscles are probably the most grounded and the fastest to create.
To strengthen your muscles with fast jerky filaments, you should prepare yourself with weak to direct repetitions (for example 4 to 8 repetitions), rest periods of approximately 1 to 2 minutes and a moderate volume of preparation (a lot of volumes may interfere with recovery).
In case your muscles have a uniform mixture of wires, you can isolate your preparation equally between the emphasis on fast preparation with a weak repetition and the slow preparation with high repetition. This helps you develop every single filament in your muscles and strengthens your final improvement.
Prepare your muscles as the fiber type promises. It helps you get better results with your preparation by allowing you to focus more clearly on your preparation, as shown by the precise measurements of your muscles.