Training For Your Muscle Fiber Type
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- Опубликовано: 15 июн 2022
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Mike's eyes are fast-twitch
This comment 😂
😆 lol
Bro, that's really funny.
Lmao RUclips asked me to rate this comment on a scale of 1-5 and then list why. 5/5 for being funny. 😂😂
I've noticed lots of people who do gear regularly get that. Weird though cuz Dr Mike is natty for life!
I swear know more about training and body function than 95% of personal trainers do solely because of watching Dr. Mike’s sit down videos 😂
1000% I was thinking this too
Absolutely
Pts are completely useless for the most part.
😂😂so do I 😂😂
The way RP and Dr. Mike are pushing the industry is something to behold. Hat off to them.
I really appreciate how most of the lessons sort of boil down to "don't stress out about it"
Right?! This was all the advice I needed when I started lifting. I think especially newbie lifters get so caught up in the minutiae when the real answer is "Show up and workout. Pick a program, any program designed for beginners. Do that program consistently."
My sister had Cancer, don't stress about it
Mike, Mike, Mike! That's all anyone talks about. Like he's the end all, be all. And he is. Thanks for all this free advice. You da man, Mike 💪🏼
Best channel ever for people that wanna learn more about training and nutrition!
Keep it up
I'm here for Dr. Mike and his corny ass jokes
@@horseliver338 I'm here to see Dr.Mike go slowly from cutting to bulking phases from video to video xD
Love you Mike, you're better than any college course.
I am a nearly 22 year old male powerlifter. While biking with my 59 year old father, who is an avid cyclist, I noticed he was able to maintain more consistent speed than me on long flat stretches, but, I would absolutely crush him going up hills. Just thought it was a neat illustration of the differences in our muscle adaptations.
I think there are definitely noticeable differences between those that can sprint / climb really well and those that can crush some crazy wattages over really long times. Certain cycling disciplines bias different strengths, like time trial, bmx, etc. I miss having a BMX bike...I used to be able to spin some gnarly cadences.
Theres so many other variables going on in that situation that would also cause that
I have a doctorate in listening to Mike talk shop.
The fact that I know more from watching this channel than my friends who graduated with a bachelors in exercise physiology says something about RP
What does it say about our society
@@uncertaintytoworldpeace3650 that no one is as good as Dr. Mike
@@juansamudio1171 actually my boss who said he was a personal trainer somehow literally didn’t even know what hypertrophy meant which was baffling to me considering thats like the first lifting word i learned
I mean he has a PhD so it makes sense
Hey Mike, could you do a video on blind strength and performance where the lifter doesn’t know what weight they are lifting?
I'm hypersonic type bro. So fast bro I'm done before even one rep bro. Just look at the bar and I'm good bro. Bro
bro
I ran cross country throughout puberty and have always been thin. When I started weightlifting in college, I noticed that higher rep leg training got me more gains than lower rep training. 3 Sets of 12 reps on back squat would get me more strength gains than 5 sets of 5 reps, for example. When I was training to hit a 315 max, I'd use 1rm calculators and figure that my max should be 315 because I can squat 225 for 15 reps, but I'd cap out at 295. My legs just do better with endurance than power. I think that's just how my fibers grew due to my activities at the time. I don't know if that's scientific, but it makes sense to me.
I've heard of a lot of people having better success with more volume in the squat. I do a high rep day every third squat session. I should do it more often but I don't handle the monotony of 20s like I used to.
It's a pretty well known thing that estimated 1RM calculators are much more accurate the fewer reps you use in the calculation, generally five or fewer - and the closer to 1 the better. It's not at all surprising that your actual 1RM fell short if you were plugging in 225x15. That's not a meaningful data point at all. I'd also hypothesize that you just weren't trained in the actual skill of lifting heavy if you were doing a max test directly after training with sets of 15.
That being said, you probably are better suited for endurance activities (caveat: based on the extremely limited data here).
@@TRXSTA38 Some good points here. I tried all forms of training for the squat, though, and had no issues with heavy loads in terms of form breakdown. Perhaps the 225 - 315 jump is too extreme for the calculator, but it was common for me to hit, say 3x10 with 235 and then really struggle to do a set of 5 with 260. It seemed that the more I increased the weight, the exponentially less reps I was able to do. It was only through training with lighter loads and higher reps that I was able to gain significant strength over time.
oh man, lucky you. I feel awful and hate doing high reps on squats, I feel like my best gains are somewere between 8 12 reps zone, after ten - twelve reps I cant wait to finish them it becomes a nightmare. But on the leg curl machine I feel like with 15 to 20 reps I get the best pump and still feels decent, dunno why but thats how it is for me.
@@octavianandron9418 I completely agree about leg curls, I know hamstrings should be more fast twitch and respond better to lower reps but 12+ on leg curls especially feels amazing
So much high quality content, I just love it!
I think the key to all the slow/fast twitch fibers' dilemma is the last part of the video. Even if we really don't know (yet), the idea that maybe both types respond to training with a similar growth curve, but to different extents, because the are equipped to the cellular level for different functions, makes A TON of sense.
Great and very insightful video. Thanks, Dr. Mike (and co.)
I think one way that we can tell is specifically training one way or the other over the course of a meso cycle and tracking measurement or strength gain, while keeping all other diet and cardio the same during the period. For some reason I noticed my legs always seem to respond better to one form, and my chest and back days had more response from the opposite. Just a weird observation that began to make more sense after viewing content like this.
Edit: Definitely feel you on the disruption vs fatigue gauge you described!
Awesome explanation. Thank you!
Crazy valuable info. Thank you!
I love how he is so educational but at the same time funny in his unique ways 😂
Bro, Dr Mike really nerded out on this one. Holy shit, what an amazing amount of knowledge.
Best content on the net. Thank you
This sounds like sensible, practical, actionable advice, wtf. 👍 Thanks Dr Mike.
Only fitness channel you need
My fiber type is fast in bed and slow in school 😎
I love the Edward G. Robinson, "yeah, see" reference. 00:15
Dr Mike, you are awesome and I love love your videos. 1 love
This is such an expert channel. Typed in a question i had and boom
My man real top dog, real guy.
God bless.
Every country should have at least one Mike
Chief of Gainz
Thanks king
Love your work doc, I work in construction and my eating habits are far more sporadic than is optimal. Sometimes I have time for a shake, sometimes I stop for a bacon and egg muffin lol 😬 sometimes I don’t eat until 2:00pm. I almost always eat in a surplus. Would it be more optimal to not eat until I can sustain a good flow of protein. Secondly is there a macro ratio that is more conducive to burn fat over muscle? I would love to see a video on this.
Thank you for all you do you the industry
I feel better pumps, burn and tension in all exercises when I go for higher reps. What does that mean? I should train high reps for everything?
I go from feeling good and strong one rep to not being able to move the load on the next. It's like someone flips a switch - strong - strong - strong - off. Always been this way. Very rarely do I feel like I'm getting tired or slowing down. Very hard to figure out how many reps left in reserve.
Doubt it tbh. Maybe your perception is wrong. Even if you have predominantly fast twitch fibers, there will almost always be a slowdown in reps the closer to failure you get. That's just how muscles work. That's how elites are able to accurately predict their RIRs. If it's not the case you probably have a poor MMC.
I get this for biceps. It's so weird. I just fail without warning. I'm going strong and then out of nowhere complete halt.
Same. Then the slow twitch people r like "u got one more brothurrr"
That's exactly me for tricep and chest training. Each rep moves at a pretty solid velocity, and then all of the sudden blam, got nothing
Exactly the same for me on bench press, aim for 10 reps, get to 7 and feel great, touch the bar to my chest on rep 8 and it stops halfway up 😤
I usually train in one rep range (for my main exercises) for weeks and just stay in that range as long as I make progress. When progress stops I go to a lower range. So i'm going through several rep ranges and allow each one to do it's magic to my fibres :)
Mine are mostly shy-twitch fibers 😔amazing work, keep it up
YESS
my fibre typ is massive. Hope this get's you another lambo
dr mike can we get a video on how to better determine which muscle groups are counted towards your weekly sets for a given compound exercise. ie should a bench press count towards chest shoulders and triceps, or just chest?
Burn, Pump, Tension, Out of Breath is a great fealing.
My fibers type after 25 years of training? Going from super skinny to athletic, I wish there is a way to be closer to that answer but certainly this video brings a lot of information, thank you!!
Thorstensson test!! 0.0 love you dr mike!
3:50 was essentially my two week journey of going "oh I'm really fast twitch dominant"
two weeks? I've been struggling with this for the past 5 years XD
Love the thumbnail 🔥🤙🏼
im a turtle, strait up slow everywhere(or maybe not based on the vid). my resting heart rate is high thirties and if i don't push myself to work strength i will just grind long distance running(doin 5 to 15 miles three or four times a week) and modified hitt style training (just take out the breaks lol) for an hour or two heavy bag Turkish getups jump rope medicine ball bands and the like. im a turtle but i am shifting to cross fit/ hypertrophy work. it is good, thanks for the content Mikey
When I see Dr. Mike, the twitch is fast 😉
luv u mike
Let's go. Just what I wanted to see
My favorite fiber is optic. For fastest download of RP videos
Totally psychological for me. Something about lower reps with +40kg Chin-ups / makes me able to get psyched and train hard. Feel like I get lazy with higher reps
Woah. I think it is 100% psychological.. the body follows the mind. Cause I’m the complete opposite where the excitement comes from digging deep and seeing how many reps I can get through with a moderately heavy load. I respond the best with high reps but I’m sure it’s the opposite with you
It's not just your fiber type which is getting really really specific, it also has alot to do with your body type, training and selecting exercises and a way of training that is optimal for how you best perform certain activities and exercises.
The short strong guys like Dr. Mike and the wrestlers and powerlifters might respond better to heavier weight and compound movements because they are shorter and more compact and can perform these movements well, but then the taller lengthy dude who was a former basketball player might be tall and lean and his body type might respond better to higher rep training and might even add in the endurance cardio training like Ironman on the bike or running vs heavy compound lifts, same goes for a shorter heavy person who responds better to heavy lifting, your base and frame and overall stock can have alot to do with how your body best responds to various ways of training.
And then there are the middle of the road guys, the cross fitters and all around athletes that can be hybrid and respond well to all of the above, they can lift heavy and strong or go high volume and add in the aerobic cardio training and running.
could you do a video on canola oil or vegetable oils
After almost 3 years of lifting, i have ALWAYS, ONLY grown on sets of 4-6. I find that I’m unusually weak (compared to other people with similar body types and similar experience) on even slightly higher rep ranges, and i simply just don’t grow! The weirdest thing about it is that I’m a skinny dude with very skinny bones and muscle ratios. I find it all very weird because looking at my skinny body type you wouldn’t think I’m predominantly fast twitch muscle fibers type 🧐
honestly, there are so many variables its pretty hard to even an advanced trainer to say something like that
If you haven't taken the time to let your body adapt to high-rep sets, I think it's hard to jump to that conclusion.
Would this apply to athletes whose power/weight ratio matters? Let's say I'm a thrower and want to jump up a weight class or two: Is it a better idea to keep my hypertrophy work under 10 reps (as I think RP recommended some time ago) or should I spend as much time doing sets of 30+ as is productive for muscle growth and worry about power after massing? Are both hypothetical muscles equally useful to me?
Wow. This seems to be a topic that no other fitness/bb/pL channels seems to have touched upon.
When your wife asks why you only last 27.5 seconds, just tell her that you're extremely fast-twicth.
At least it was the most intense 27.5 seconds of her life.
It’s been a while okay
So what your saying is I should put numbing cream on my quads to bust out 15-25 rep sets of squats 😆
did your hand get tired?
So what's the answer I never got a clear answer to whether muscle type matters
Just finger her first. Then she won’t care if you finish in 2 seconds cuz she’s good.
From some of the stuff I was looking at. Muscle Fiber types are actively changed based on the excercise types preformed.
And that almost everyone who isn't specifically an athlete, or who had a particularly active childhood, is going to be pretty close to 50/50 on most muscles.
Although, some muscles might be generally built for more endurance by default.
But on the timeframe of seasons, or years, the percentages will change based on exercise type.
And in addition, many muscle fibers will be hybrid less specilaized fibers until excercise levels increase, and then get rebuilt as a more specialized type based on the kind of exercise you do.
But, percentage wise, from what I was looking at, weightlifting tends to shift the muscles to be faster twitching most of the the time.
And the ultra-fast IIX fibers are often 15% rather than the 5% or less that is normal in experienced lifters.
Pylometrics can also result in larger amounts of IIX fibers.
As usual, liked before I watched
My best and most developed muscles are my chest, biceps, and back-all of which FEEL great and get pumped at 6-8 rep ranges. Whereas my triceps, shoulders, and legs-which aren't the best, although my legs have greatly improved lately), don't get shit out of low reps at all. Traps I can literally do 4 sets for the week heavy, and they are destroyed and pumped. Perhaps those muscle groups which respond better to low reps, also have a better mind-muscle connection or some kind of superior neural connection from a genetics configuration as well? I've kept all my rep ranges the same, not wanting to feel imbalanced doing one group with higher reps and one not. Recently, I've implemented at top and bottom set approach for all exercise, so every group gets a low and high rep range set; but after watching this, I'm going to up reps on top sets for the muscle groups that don't get the same feel and pump from my best ones. Also, I think its smarter to do higher reps on extension: I can load any curling exercises with tons of weight no issue, but it's not the same for shoulders, elbows, and knees. Thanks Dr. Mike
Trust me don’t worry about keeping rep ranges the same, just do what feels best. I completely agree especially with triceps and quads, don’t respond at all to 6-8 but 12-15 (up to 20 for tris) feels so much better, my quads and tris have blown up so much since switching to higher rep ranges and feeling the pump and metabolic stress much more, also I don’t even train traps at all but they grow like weeds, maybe my most developed body part and I’m not really sure what from haha (natty btw Ik what that may seem like)
@@samn90834 I feel you bro; I think we're in the same boat lol.
could you do a follow up on how much training affect muscle type? It's my understanding that it does have an impac
big takeaway experiment with your training and find what gives you the best results because its different for everyone
I always seem to do slow reps and fail all of a sudden.
I definitely know what you mean about the neurological part of it, I always see people that can't do one rep over ten because they forgot they are training their mind as well as their muscles and have always only gone to ten so now they always fail at ten.
I fail very suddenly too. Rep 4 moves well and rep 5 fails at midpoint. Very strange
@@stanbarron4330 I seem to have one arm that can push through it a bit and one that just fails completely once it's done. I have to base all my upper body workout around one bitch arm haha.
Coach mike
I gas out when I try and do light weight for squats and deadlifts before the muscle starts to fail. Usually stick to 3-8 reps depending if I go heavy or moderate weight.
im a big fan of fiber ones. My dad left in me the basement when i was a kid for 3 days and the only food down there were fiber one crackers. They saved my life.
I just got an Instagram advert for a high twitch muscle hiit programme, so I came so RUclips to see what Mike has to say 💁♂️
Dr. Mike, can you assume a very, very explosive person is fast-twitch dominant? When I say explosive I mean a Muay Thai fighter that hit just as hard as someone heavier and just as fast as someone lighter.
I definitely have a cardiovascular limit problem. I wouldn't mind being pointed to videos that can help me with that. Or maybe Mike can do a video on this topic in more detail. Excellent Video as always
I think a lot of us do, too. It's definitely something you can work on by building work capacity (giant sets / super sets / limited rest periods) and cardio capacity. When I'm in better shape later in the year from cycling, I feel way better doing higher rep compound work like squats (and don't gas out as fast).
@@nmnateAwesome advice thanks!
No idea what you might be looking for, so I just typed in “work capacity” and browsed through the results. The first few ones might be all you need. Watch the ones by “The Bioneer”, “AlphaDestiny, Geoffrey Verity Schofield, “Natural Hypertrophy”, Brian Alsruhe and Greg Nuckols. Also, you might wanna look into Tabata workout protocols, I always liked the idea and I think there’s even some research on it now. Good day!
@@MorpheahHey thanks for the elaborate response! Ive watched some of Schofields videos I enjoy them. Ill definitely look into it. Thanks again.
Thank You Mike
I've been trying to tell my boys this and they dont believe me. They swear they need 12-15 rep sets for hypertrophy, now with this video, they can see I was right. Hypertrophy can happen with 5-12 rep sets. Thank You Stud
you can train hypertrophy from 5 to 30 actually, and there are training strategies for even more than that
Hypertrophy is best done with a variety of rep ranges, hence the use of myoreps and dropsets.
At last.......i got my answers
Thanks !!
so,,basically what it boils down to is..
"just lift brah"?
How is this free?? Thanks dr.mike
So is the use of microcycle pulsatility still relevant as addressed in the hypertrophy book? For instance, starting off the week with heavier loads and finishing with lighter loads?
Also can you still make use of all the ranges even if some don't provide the best tension/pump etc?
Thanks Mike!
Probably varying rep ranges for staleness reasons if nothing else is fine? It would be reason to have some variation anyway, to keep your best exercises fresher over time. If some of the rep ranges have a really large fall-off in the proxies for you, I would expect that to matter more, though.
No need to further complicate an already complicated area of bodybuilding or weight training.
Better approach is to include some sets of low reps with higher weight and some sets of higher reps at lower weight. Either in same session or in separate sessions. Or, keep the reps and weight in moderation to combine both effects.
Let’s do it
"Are your chesticles fast or slow twitching bro?"
Pretty sure my forearm muscles are slow twitch, but I'm not sure I go through a full range of motion when I exercise them. :(
I think I’m faster twitch. My cardio is great but I fatigue quickly when pushing/pulling weight and I notice the most growth/soreness with heavier weight and lower volume. I was also really quick with short distances in sports. Slow 40 time but always top athlete with the agility drills and med ball toss.
Any data for people with movement disorders? I have myoclonic dystonia and would like to know if there’s any data showing optimal training styles.
Insoluble
Mike are you stim-free by any chance? Like no caffeine nothing. Great vid keep it coming
My track and field results pretty much tell me that I’m slow twitch mostly, but I have much bigger arms and bigger quads than most of the pure endurance runners. Myoreps and dropsets tend to be the best for me.
what do you think about having a protein fast one day a week to increase protein synthesis
Akisame Kōetsuji joins chat
Everyone’s favorite uncle
Dear Mike, I think this Topic Will need extra vídeos, lol. Fiber types are a phenotype. In some vertebrates (birds) some white muscles (pecs) could develop more mitocôndria than heart muscle itself. This bizarre example could led us to imagine how to train to change/mix phenotypes elements. Accepting "phenotype training" could blunt this possibility.
Other point is about criteria to accept what is working best, because It also haver many noisy variables involved, bias etc Maybe this topic really could lead to a vídeo about how to learn from personal experience/identifying gains with training, reducing bias. Keep good work! 💪
I experience the most pain and pump on 8-15 reps. I can lift unusually high amounts (for my size) for 3-6 reps, and high rep ranges just tire me out without the pump.
I can run uphill about the same speed as on flat ground. Push stalled cars uphill at fast walking speed, no issue too. I’m not the fastest runner though: legs just don’t move fast.
Hi Mike! Thanks for the video. A question if you can:Regarding fatigue/due to rep ranges/load, you mentioned a lot of times that it's good to program the heavy loading and 0 RiR to the ends of mesos to avoid systemic fatigue/joint issues. But in the other hand, it is common during a microcycle to program the heavy loading in the beginning of the cycle instead of the end. A lot of people train the way regarding micros/mesos, but the approach seems contradictory to me. Do you have any thoughts/explanation about it? Thanks!!!
I can answer, raising hand :) dr. Mike pick me pleeeease
@@user-qu7vl2ej6h If you have an idea please share! I don't think Mike would mind it
@@germanmalfatti 1) Microcycle progression - usually people run 1 week cycle, some example include Monday, Wednesday Friday - all full body; Mon,Tue, Thur,Fr - upper lower, 6 day upper lower legs. In all these examples you have the biggest rest at the end i.e Sunday. Also all of the sessions done in the week accumulate fatigue and you most fatigued at the end. For this it makes sense to move your heaviest exercises at the beginning of the week when you are fresh, because the heaviest exercises have biggest injury risk -i.e Heavy squats in sets of 5 on Monday while fresh and leg extensions in sets of 15 on Thursday while fatigued from all the sessions before that (even if they other body parts)
2) Mesocycle progression - usually we talk of about 4 week cycle with 1 week deload or roughly 1 month length. If you start with heaviest sets in the first week and go to failure, chances are that next week you won't be able to do more work, or if you the 3rd week you will be crushed and will need to deload. This will make 3 or 4 week meso instead of the panned 5 weeks. For this reason you start conservatively and you increase a bit week by week, thus hitting your max lifts in the last week just before the deload.
Video of dr. Mike explaining this: ruclips.net/video/DqQqE6oZdWY/видео.html
@@user-qu7vl2ej6h Thanks, I'll check the video, but the issue remains. You say that weekends is the biggest rest, so you start the week with the heavy lifts. fresh, but after deload you are also fresh so using the same logic, you could hit 0 RiR after deload and then descend in weight.... I understand the concept of progressive overload, but it remains contradictory to me the logic used for micro/mesos. I'll check the video, maybe it is due to recovery within sessions instead of recovery of acumulated work in a meso, but for now is the only thing that puzzles me.
BTW I am not saying in any way that it is wrong, just a little odd to my structured mind :D Thanks anyway for the response!!!
I went from (ultra) long-distance running to hyperthrophy training, and I believe (for me, atleast) that anthropometry is such a huge factor that it cancels out all benefits of tuning (paticularly) quad training according to fibertype. High(er) rep squats, hack squats and even leg presses cause so much systemic fatigue, while hitting local muscle failure in synergists (glutes on leg presses!), that the 5 -- 10 rep range (6 -- 8 if I'm being really neurotic) is the only viable option for either, with the 10 -- 20 range reserved for leg extensions. I don't really ever experience local muscle failure in the 20 -- 30 range due to fiber composition (I'll just lock in and grind as if it's cardio.. 1 "myo-pause-breath" will give me another 10+ reps), although 1 giant set works for the odd metabolite meso every 3rd or 4th month, even at lower bodyweight.
In short, SFR is king.
I also have a background in long distance running, and have the exact same experience with quad training! And same with the 20-30 rep range, don't fuck with it because it feels more of a 'how much am I willing to grind/suffer' instead of stopping close to failure.
@@watermeloenislekker Much the same principle for hamstrings for me; 1 set of stiff-legs (5 -- 10) and 2 sets of curls (5 -- 15) and I'm sore for a good two-three days, just in time for my 2nd session of bent rows to push me into MEV on hamstrings, but anything above 15 is just an exercise in pain supression. 2-3 weeks into a meso I'll rep match the second set of curls and that's it. - more direct hamstring work just piles up systemic fatigue and ruin my form on bent rows (I also keep back at MEV).
@@jechskjo7925 I recently switched to 1 set of rdls because I wouldn't recover in time for my next session if I did two or more. My hammies can be sore for 5+ days easily lol. Do you notice a difference between upper and lower body gains? I train both equally and it seems like my lower body is lagging just a bit in comparison to my upper body. Granted, I still do a bit of running and cycling (but only a fraction of what I used to do). Might explain the difference, but also wondering if all that running has set me up for less optimal gains.
@@watermeloenislekker I thought my lower body was lagging due to the lack of weight increments the past year until I recently cut down to lower bodyfat (I can only guesstimate the %, but record low for me), and I realized my lower body is really well developed - I practically don't store fat there at all (genetics and gender at play). I'm actually dropping my volume (and frequency; now at 1x week) in lower body every meso to find my MV, and this week I did 2 sets of squats, 2 sets of leg extensions and a 1 set of lunges @ 4 RIR (honestly, the lunges were overkill), and based on the pump and disruption it was well within MEV. With less volume I've also been more consistent in weight increments. Less seems to be more for lower body (if not total volume, atleast per-session volumes). I'm not sure what's happening, but I either have extremely low MEVs and MRVs for lower body (which makes no sense for a pair of quads that could run 50 km at relative ease), or lower body gets severely limited by systemic fatigue throughout mesos. I originally started out at pretty comparable volumes upper/lower, maybe slightly more upper, but now I am doing WAY more upper. The difference in MV and MEV isn't that huge, but MRV on anything upper ranges from 4x to 6x compared to lower (and I'm pretty fast twich in upper!).
@@jechskjo7925 Ah yes, I'm currently on a cut so maybe I'll see a difference after a while. I do store quite some fat on my lower body genetically, that probably skews my perception a bit yes.
And good call on trying to find your MV's, I should probably do that as well. I also notice the more volume I do, the harder it is to progress with weight increments. My upper body does seem to handle more volume better, but every time I up the frequency over 2x per week, my tendons (especially elbows and knees) start to get achy.
1:33 He’s talking about rock climbing, right guys?
I had a question around fast twitch and slow twitch. I thought this had more to do with time under tension, no? For example I see u train sone of your clients on the leg press say 3x15 reps but all those 15 reps are slow 4 sec eccentric. I thought this was stimulating more slow twitch or do I have it completely wrong and the time under tension has nothing to do with what fibre type I am stimulateing ?
I noticed that I fail suddenly on bench press, but can grind 5 reps past what looks like “9RPE” on bicep curls, calves and some others. There’s definitely something different. I don’t know if being female has any influence on general fibre type.
I wonder what about the recovery time between sets? I noticed that 3 minutes of rest is enough for me for a range of 3-6 in barbell bench press and I am ready for a new set for 3-6. This is for the chest muscles. But if I do the first set of push-ups for a range of 40-50 and rest for 3 minutes, then my next set will be no more than 20-25.
I was always curious about this topic, I thought that your fiber types could convert over time depending on your training ei I used to do a lot of running, played soccer and other endurance activities, and it seems like my legs are shit at power type exercises like squats but I can do high rep sets of leg presses. My legs mostly slow twitch?
Does RP have a brand of protein powder that they work with or recommend?
Mike often mentions Optimum Nutrition which has been around for decades, so their reputation is about as solid as it gets.
@@muntster thanks!
Ok dumb question from someone who just reads articles and watches RUclips about fitness. So, tabata workouts boast that they use both Glycolytic and Oxidative pathways during the course of the 8 max effort rounds. Does the fact that it's glycolytic point to fast twitch activation, and oxidative point to slow twitch activation? IF that is the case, could you infer the percentage of fast and slow twitch muscle activation in the course of the Tabata round per exercise? For example, let's say that you choose push ups for your Tabata round. Assuming consistent muscle contractions via good form, and equal rest between rounds, could you calculate the different muscle fiber activation ratios for a certain kind of push up?
Mike's forearm is fast twitch
Dr. Mike, red and white muscle tissue can both simultaneously develop into fast or slow twitch fiber types based on training methodology, I thought?
I could swear I've seen this Stronger by Science clip before..
7:13 That's because time is an illusion. There, solved your problem
it sounds to me liek the slow twitch stuff will particularly carry over to conditioning. Things like rep pr's, amraps, antagonist super sets and giant sets, conditioning protocols, and down workouts may suggest more slow twitch growth. Because if it's less about imposing a high degree of force output or just not the maximum effort thrown in, but just maintaining a certain amount of tension throughout a movement pattern and being able to allocate energy back and forth to be able to get yourself through the same movement patterns, then ideally that would have to do with endurance and conditioning. Perhaps that's why somebody can look muscular shredded and somebody can look just kind of not that shapely even with abs because they are more slow twitch dominant they don't have much carry over built on that. Why somebody can look like they are a poor responder to training or even "a hard gainer", perhaps they just needed to focus on conditioning and endurance more. Though clearly if you are breathing heavy training gym machine lifts, there's still going to be soem raw stimulus to conditioning as well because of strict form demands and rom. On top of if you still decide to do regular cardio throughout the week at some point in time, maybe it's scheduled. There's also tempo reps that can help decide if you make appreciable gains from doing them but, that will have to be determined on an individual basis, from movement to movement (lift to lift) and whatever muscle groups you were trying to stimulate in the first place. And not to mention, there might be a drop off where doing something, you suddenly stop or slow down appreciably from the amount of progress you were getting from doing it before. So maybe that's also temporary. And perhaps it's also going to be hard to isolate muscle growth in a slow twitch context and conditioning context, if you are not a very dominant ratio in any single given set of muscle groups. maybe certain muscle fiber types interact with tendons differently too. Or maybe it isn't that it's different, maybe it's that it's not being emphasized to enough stimulus anyways for growth. So maybe the reason why people tear their muscles from their tendons is because the slow twitch was significantly weaker than the faster ones and they couldn't handle the load intensity being put on them. Perhaps that's the only benefit of considering your muscle fiber type, is by being able to avoid injuries. Since if there's a ratio of them and no matter what ratio it is, if you have weaker ones on one of those things and they are holding back the other fiber types ability to strain under a maximal load, then maybe that would just be a natural reason why the injury occurs. Though as a general consensus, I think given rep ranges and percentages should have more to do with work capacity. But that isn't to say that your work capacity isn't directly tied to endurance and potentially conditioning too. Sometimes they call that gpp. So maybe, the way slow twitch fibers are utilized has to do with how much you feel your muscles on a movement or maybe even how much you don't feel them, and the demand it takes on you to be able to perform that lift under the given circumstances. Maybe you are reaching a point where you're pushing it relaly fucking far and you wanna puke real soon. Maybe the form break down isn't crazy, but you are shaking appreciably through your stabilizing muscles. Maybe resistance bands and recovery work train the slow twitch fibers so that you don't get that shitty arthritis thing again. Though that still probably has to do with tendons and how tendons and bone density are something that just get trained overtime and you can't really measure it but the exposure they can get is across long spans throughout years and many months at a tiem, to get stronger. They're probably way more stubborn to grow, because they're not muscle tissues but foundational tissue. Which naturally, i don't think those like change as much as anything else on the human body. muscles generally speaking have a close relationship with tendons, but I don't know that the fiber type doesn't impact it any differently.
This is an intense comment sir I feel like you might be on the brink of getting published 😅
50/50 Cotton/Poly blend
What about fiber types changing in response to stimulus? For example I've heard that slow twitch fibers can act more like fast twitch fibers after frequent bouts of low rep training.
Is there any truth to that?