Fit and Cool

Make your Muscles Stronger

All muscles have various types of muscle fibers.  To increase strength, all types of muscle fibers should be worked during a training session.  For some specific exercise combinations that use all types of muscle fiber, read this article on an exercise plan.  Fast twitch and slow twitch are the two principal fiber categories, and fast twitch fibers are further categorized as Type A and Type B.  In the majority of the muscles in our body, there are about 50% fast twitch and 50% slow twitch mucles fibers.  A workout that works the entire muscle – both fiber types – builds more muscle.

Fast twitch muscle fibers are worked when you need short bursts of energy or strength and they work anearobically.  These muscle fibers use the energy available in your body.  Fast twitch muscle fibers fatigue faster than slow twitch fibers because the fast twitch nerve cells fire faster.  Fast twitch muscles are exercised when a sprinter runs, using a lot of force for a very short time.

Type A fast twitch muscles are considered intermediate fibers, using both aerobic and anaerobic metabolism to create energy.  Activities that are relatively short, but not at full speed use Type A fast twitch fibers.  Only anaerobic metabolism is used by Type B fast twitch muscle fibers.  They fatigue very fast because they contract the fastest of all the muscle fibers.  When a high performance surge of energy is required, Type B fast twitch fibers are used. 

Slow twitch muscle fibers use aerobic metabolism.  These fibers are slow to contract and do not generate a lot of power, but they are also slow to fatigue so they can work for a long time.  Energy for these muscles is provided by oxygen rich blood transported to them through the many capillaries running through the fibers.  When you need to complete a low intensity exercise for a long period of time you use your slow twitch muscle fibers.  Some examples are running a marathon, an extended bike ride or hiking in the mountains.

 The most effective strength training program will use all three types of muscle fiber so when you want strength from any given type, you will have it.  You can find reviews of programs that adhere to this principal at Turbulence Training Review and No Nonsense Muscle Building Review.   There are a lot of programs out there, but next I’ll give you some ideas on how to train each muscle type – you could easily make up your own program.

Training fast twitch type B fibers – completely anaerobic – requires maximum effort for a short period of time.  Sprint at full speed or lift a weight that you can only do one repetition to fatigue.  To train fast twitch type A fibers you should lower the strength required and increase the time – run fast but do not sprint and do it for 20 – 30 minutes, or lift a weight that requires 6 – 10 repetitions to fatigue.  Training for endurance exercises slow twitch muscles.  Lift weights small enough that you can complete 3 sets of 6 – 10 reps, run longer or swim a lot of laps.  This training is necessary to build the entire muscle even though it will take longer than the training for fast twitch muscles.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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