December 16, 2009
There are different types of muscle fibers that are in each muscle. When all types of muscle fibers are exercised the muscle gets stronger. For some specific exercise combinations that use all types of muscle fiber, this article on a workout 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. Nearly all of muscles consist of about half fast twitch and half slow twitch fibers. An exercise program that works the entire muscle - both fiber types - builds more muscle.
The fiber that uses anearobic energy is the fast twitch fiber, it is required for short bursts of strength or energy. Anaerobic means they work using the energy stored in your body. The neurons in fast twitch muscle fibers fire more rapidly, so the fibers fatigue more rapidly, than slow twitch fibers. Sprinters use fast twitch muscles because they use a lot of power for a very short time.
Type A fast twitch muscles are considered transitional fibers, using both aerobic and anaerobic energy to create energy. These muscle fibers are used for activities that are relatively short, but not at full speed. Only anaerobic metabolism is used by Type B fast twitch muscle fibers. Type B fast twitch muscle fibers have a contraction rate faster than any other muscle fibers so they fatigue quickly. You will use your Type B fast twitch muscle fibers when you require a lot of energy really fast.
Slow twitch muscle fibers are aerobic. These fibers contract slower and do not produce a lot of strength, but they are also slow to fatigue so they can work for an extended period. Energy for these muscles is provided by oxygen rich blood transported to them through the many capillaries running through the fibers. Low intensity exercises executed over a long period use slow twitch muscle fibers. Some examples are marathon running, an extended bike ride or hiking in the mountains.
Your strength training workout should exercise all three types of muscle fibers so you can have the energy you want for whatever type of exercise you choose to do. 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 maximum effort for a very short time 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. Lower the intensity and increase the time to work your fast twitch Type A muscles - run fast but do not sprint for 20 minutes or lift a weight that you can do 6 - 10 reps to fatigue. When you train for endurance you are strengthening slow twitch muscles. Training for endurance means running longer, swimming a lot of laps or lifting weights low enough so you can do 3 sets of 6 - 10 reps. This training is necessary to build the entire muscle even though it will take more time than the training for fast twitch muscles.
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