Strength Training Workout
There are different types of muscle fibers that form each muscle. Stronger muscles are the result of all types of muscle fibers being trained. 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 main 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. Each type of fiber works differently and to build more muscle you should have a workout plan that uses both fiber types.
The fiber that uses anearobic energy is the fast twitch fiber, it is used for short bursts of strength or energy. These muscle fibers use the energy stored in your body. Fast twitch muscle fibers fatigue faster than slow twitch fibers because the fast twitch nerve cells fire faster. Sprinters produce a lot of power for a very short time, using a lot of fast twitch muscles to do it.
Type A fast twitch muscles are considered transitional fibers, using both aerobic and anaerobic metabolism to create energy. If you need to move fairly fast - but not as fast as you can - you will use fast twitch Type A muscle fibers. Fast twitch type B muscle fibers use anaerobic metabolism only. Type B fast twitch muscle fibers have a contraction rate that is the fastest of all muscle fibers so they fatigue very fast. These muscle fibers are used when you require a high performance surge of energy.
Aerobic energy is used by slow twitch muscle fibers. These fibers contract slowly and do not generate a lot of force, but they are also slow to fatigue so they can work for an extended period. Oxygen rich blood runs through the many capillaries found in slow twitch muscle fibers providing them with the aerobic energy they need to work. The slow twitch muscle fiber is used for medium to low intensity exercises that can be completed over a long period of time. Marathon running, bike riding several miles or hiking use slow twitch muscle fibers.
If you want your muscles to perform at their very best during any type of exercise you choose to do, your strength workout should work all types of muscle fibers. 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.
Choose an exercise that requires the greatest effort for a short time period to train your fast twitch type B muscle fibers which are completely anaerobic. Sprint at full speed or lift a weight that you can only do one repetition to fatigue. Type A fast twitch muscles are worked when you reduce the strength required and increase the time - run fast for 20 - 30 minutes or lift a weight that allows you to complete 6 - 10 repetitions to fatigue. Training for endurance trains slow twitch muscles. Lift weights small enough that you can complete 3 sets of 6 - 10 repetitions, 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.
Tags: build muscles, muscle building, strength training, Strong Muscles
