It is important to understand the physiology of muscle fibers before you start training. By doing so, you will have a better idea of how you’re training and if your training is effective. Every time you train, you are training a certain type of muscle fiber- but not every fiber is the same and they were not created equal. The three different types of muscle fibers are: Type 1 (slow twitch), Type 2a (fast twitch), and Type 2b (fast twitch).
Twitch= motor units, fast twitch= fast firing
The Type 1 slow twitch muscles are aerobic- they need oxygen to function. They are used for endurance such as long-distance running, swimming, or biking. They respond best by training with low weight and high reps. These muscle fibers are low hypertrophy, meaning they won’t gain a lot of size.
The Type 2b fast twitch fibers are our best bet for getting explosive legs, and producing maximum force. These fibers have the most potential to increase size and strength. They are aneorobic (without oxygen) and are used for short, powerful bursts of energy. This makes them ideal for running and jumping.
So how we acquire more Type2b fibers?
The best way is to train with heavy weight within 85% of your one rep max. The best exercises to use are the squat and deadlift. The rep scheme looks like this:
1 rep= 100% of your one rep max
2 reps= 95% of your one rep max
3-4 reps= 90% of your one rep max
5 reps= 85% of your one rep max
When it comes to heavy lifting- less is more. Try to limit yourself to 1-3 sets in each lifting session. This doesn’t seem like a lot, but you can lift on consecutive days if you take the proper rest in-between sets and avoid lifting to failure. It’s best to never exceed 5 reps in a set and a 3-5 minute break in-between sets is needed because Type2b fibers are anaerobic.
Not to be forgotten, the Type2a fast twitch fibers can be trained to act like either type 1 or type 2b. They have a combination of aerobic and anaerobic properties, and they are used in just about every physical activity. For our purposes, these muscles would be best trained to act like type2b fibers.
So now with your new knowledge and outlook, it’s time to hit the weights and get more Type 2b fibers!
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