Fiber twitch muscles

[Cubanito17]

OK guys i've been reading lately alot of this fiber twitch muscles i tried looking around to see the difference b/w slow twitch and fast twitch and I don't understand either one. How do you know if you have slow or fast twitch and which one is better for the body if you want nothing but strength?????Is there a way to find this out or change them

 

[Deciever]

slow twitch is better for endurance athletes.. i think i have a lot of slow twitch. fast twitch is better for short bursts of strength, like sprinting and powerlifting.

I heard a way to test to see if you have more of slow or fast twitch, is take 80% of your max and see how many reps you can.. the lower the better.. im not sure on that though

 

[Cubanito17]

Well I know I can't rep out weight like I might be able to do 80% of my max if it's 215 maybe 5 times that's it I know I can do more heavy weight than I can do reps. Does this mean something and is it good. ????

 

[Deciever]

if you are better at doing max weights, then you probably have more fast twitch muscle fibers (good thing).

take me for example. I can do 145*10, but barely max out at 190-195. People with fast twitch muscle fibers, may only do 140 * 8, and max out at the same if not greater weights than me.

 

[Cubanito17]

Hey thanks man. This helped alot so I have fast twitch muscle fibers. next week when i get back to training I'm gonna see how many times I can do 80% of my max as a ME day.

 

[Deciever]

go for it.. you probably arent all fast twitch, just have more fast twitch then slow twitch (i envy you)...

i wish there was a way you could change it.. but unfortunately you cant

 

[Cubanito17]

Thanks man. I wish there was a way you can change it.

 

[ZZuluZ]

It's slow twitch and fast twitch fibers (not muscles).

Slow twitch fibers rely on oxygen for energy (which is why they are often referred to as oxidative fibers), while fast twitch fibers convert ADP immediately instead of ATP (or something like that, the physiology is pretty complex).

Slow twitch fibers allow for more endurance and you can train more often. Like your abs.

Fast twitch fibers are used for maximal burts of energy, like sprinting and powerlifting. Most elite powerlifters can only do 2-3 reps with 80% of their 1RM. Rowers, on the otherhand can do 25 reps with 80% of their 1RM. Both have their advantages, but more fast twitch is more useful for powerlifting.

Muscle fibers are different in every body part. Your chest could be all fast twitch and your biceps all slow twitch. As a general rule your abs, quads, forearms are more slow twitch while your triceps, lower back are more fast twitch.

Find out which is most predominant: Take a 1RM. Rest 10 minutes (as to avoid fatigue. Load the bar to 80% of your 1RM and Go ALL OUT. The amount of your reps determines how fast or slow twitch you are.

8 is the average. 3-4 is very fast twitch, 12+ is very slow twitch.

Hope this helps.

-Zulu

Edit: This is geneticall predetermined. For bodybuilders it may be wise to use more high reps if you're all slow twitch or vice versa. For the Powerlifter, lowe reps are still ideal.

If you're mainly slow twitch you can train more often. Take your abs for existance. You can also have shorter rests between sets (although you may take longer as you'll be panting for oxygen as explained previously).

 

[Deciever]

yup i can get like 6 or 7 reps with 80 percent of my max (around there)

zulu, you really whhipped my ass in explaining which each of them were.. good job

 

[Cubanito17]

hey thanks ZZ that helped out alot deciever yours helped out too. next thursday I'll know exactly what type of FIBERS I have.