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 Women's Discussion Board
 Slow or Fast Twitch Muscle
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| Author | Topic: Slow or Fast Twitch Muscle | ||
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Moderator 
Posts: 1806 |
Test to find your fiber type. Thought you all might find this interesting. This has helped me figure out how to TRY and best train the major muscle groups. __________________________________________ Author: Freethinker 4912 Here is a test to find your fiber type in your quads. You need a Leg Extensions machine, partner, and a stopwatch. 1. Walk into the gym, hop on the Leg Extension machine and perform 3 warm up sets progressively increasing the resistance. Don't get to intense on the warm ups, if your quads are predominatly composed of FT fibers, then over warming up may Phuk up the results since FT fibers fatique easily. I wouldn't perform any more than 2-3 light warmups. 2. Once you feel warmed up you need to find your 1 rep max on the machine taking 5 sec to raise and lower the weight. Get your partner to count out loud with the stopwatch, so that you know how slow to move. Don't worry about injuries, if you move slow enough you shouldn't get one. 3. Once you find out your 1 rep max taking a total of 10 seconds under tension, thats it for workout 1. 4. On your next leg day, hop on the LE machine and perform 1 light warm up set. 5. Take a 10 min break. 6. Load up about 80% (or as close as you can get to 80%) of the 1 rep max. You are going to peform as many reps as you possibly can with the 80% of your 1 rep max, with a rep candence of also 5 sec up and 5 sec down. So get your partner to count out loud (1...2...3...4....5....1...2...3...4...5) so you know how slow to move. Go till you reach failure. Then once you reach failure record the time. 7. If the time you reached failure at was above 45-50 seconds, then your most likely slower twitch. If lower than 45-50, most likely faster twitch. For example, Workout 1 perform 2-3 warm ups. Load up 250lbs and get 1 rep. Next workout load up 200lbs and get say 5 reps (total time 50 seconds). I know that my optimal time under tension for my quads is somewhere around 50 seconds. So what I do is load up enough weight on the bar to reach failure at around 50 seconds. That way my quads are reaching their optimal Time Under Tension (TUT). Try that test out and see how it works...but understand, underlying growth problems are more likely genetics.     | ||
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Elite Bodybuilder 
Posts: 1313 |
nice post---this is something that hasn't been discussed often here. | ||
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Elite Bodybuilder
Posts: 750 |
TUT... Time under tension This is THE most important principal of muscle growth IG | ||
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Moderator
Posts: 1806 |
King TUT rules ------------------ Lobo | ||
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Amateur Bodybuilder 
Posts: 150 |
We used to do this in the lab on a Cybex Dynamometer. One would perform 50 leg extensions @ 180 degrees/sec. The person with the high FT/ST ratio would generate high initial torque but would fatigue rapidly, the one with a high ST/FT ratio in the quads would generate less force, but maintain it longer. The results correlated fairly well with biopsy results. F1 | ||
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Cool Novice 
Posts: 34 |
Hey great timing! In my physiology class today we got in to a fast twitch-slow twitch discussion. It is becoming a big part of proper training as individuals. No longer set reps for everybody for growth, endurance, toning, etc. Many still go by the standards, but everybody has a certain percentage of each that they can cater their training to. Thanks for that tip  Hopefully will have a chance to learn more about it in detail through college/university years. I am in my 3rd year of Bachelor of phys-ed, so this is very relevant to my degree. Thanks again for the tip | ||
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Cool Novice
Posts: 34 |
I realize you guys probably know all that already, but I was so excited about learning a little about it today in class, I just had to share. Thanks for being patient with me for all who found that info. very obvious | ||
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Moderator
Posts: 1806 |
One who learns today, teaches tomorrow. Shoot, you'll be slaping F1 around here soon  (you know I gots to bag on yah now and then F1 :P ) ------------------ Lobo | ||
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Elite Bodybuilder
Posts: 613 |
Great Post! Thanks for the information! | ||
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Amateur Bodybuilder
Posts: 150 |
My students slap me around now, especially after exams. | ||
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Amateur Bodybuilder
Posts: 245 |
This might seem like a silly question, (I still have so much to learn about the science behind all of this!) but seeing as how I do not embarrass easily - here goes: If the vast majority of one's muscles repsond to higher rep/lower weight training techniques then would it be safe to assume that ones quads and hams are also the same (ST/FT)? ------------------ | ||
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Moderator
Posts: 1806 |
I wish that were that easy Bmom.... one fiber type for the whole body, easy to know how to train each the most effectivly. BUT, you KNOW the Big Guy upstaires would never make it so easy Often the major muscle groups can be made up of different ratios of fiber types. So the training style you use for your legs may not work for your chest. ------------------ Lobo | ||
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Cool Novice
Posts: 34 |
Thats right Warlobo he,he | ||
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Amateur Bodybuilder
Posts: 150 |
and.....it varies from person to person. This is why some are suited best for sprints and power work while others are better suited for endurance work. Type II fibers will undergo greater hypertrophy than Type I. It also varies considerably from muscle group to muscle group. Obviously postural muscles are going to be more Type I, they need to be fatigue resistant. The soleus is mostly Type I while the gastroc is a mix, etc. There is probably a paper out there that has characterized most muscle groups in the body. Its been done in some animals. You can't convert Type I to Type II or vice versa. F1 | ||
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Amateur Bodybuilder
Posts: 245 |
FUCK! Ah well, back to the proverbial drawing board. If I got my shoulders, lats, arms, calves, forearms and glutes to grow then DAMMIT the hamstrings and quads are going to grow too!...either that or I will die trying! hehe Although, I have to say that IG brought something to my attention. Perhaps my particular problem does not have as much to do w/genetics as you think (I hate that "genetics" arguement. I do realize that there are limits to what even I can do, but I have NEVER accepted this as a reason to keep me from accomplishing any of my fitness goals!) I may not have really been training my legs properly this year past because I never REALLY understood that my hams and quads were TOO SMALL. When I was smooth and bulked all I could see was how out of proportion my body was because my upper body lacked size and my ass had ample fat. (typical female pear shape) The only time I would REALLY see how small my legs were was when I was lean. My upper body cuts up easily. And now that I have put some mass on my arms, shoulders and pecs the last time I cut up it was painfully obvious that my legs look like little chicken legs. So I have bitten the bullet and gotten good and fat these past couple of months, trained legs like a fucking lunatic (thanks to a little help from some psychos I know So the moral of the story is for all you women out there who have big smooth legs - unless you have seen them BIG and RIPPED, chances are that they are composed of more fat than you realize. So they are NOT REALLY BIG (as I always thought my sad little chicken legs were).....take advantage of your "smoothness" and train like a mofo - then unveil your REALLY big legs in the spring.......I hope to God mine grew! ------------------ | ||
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Pro Bodybuilder 
Posts: 313 |
This may or may not pertain to the topic at hand, but i'll give it anyway. ABSTRACT. W. Derave, et al. "Muscle Glycogen Content Affects Insulin-Stimulated Glucose Transport and Protein Kinase B Activity." AJP-Endocrinology and Metabolism. Nov 2000. Vol. 279, Iss. 5, E947-E955. We investigated the possible regulatory role of glycogen in insulin-stimulated glucose transport and insulin signaling in skeletal muscle. Rats were preconditioned to obtain low (LG), normal or high (HG) muscle glycogen content, and perfused isolated hindlimbs were exposed to 0, 100, or 10,000 uU/ml insulin. In the fast-twitch white gastrocnemius, insulin-stimulated glucose transport was significantly higher in LG compared with HG. This difference was less pronounced in the mixed-fiber red gastrocnemius and was absent in the slow-twitch soleus. In the white gastrocnemius, insulin activation of insulin receptor tyrosine kinase and phosphoinositide 3-kinase was unaffected by glycogen levels, whereas protein kinase B activity was significantly higher in LG compared with HG. In additonal incubation experiments on fast-twitch epitrochearis muscles, insulin-stimulated cell surface GLUT-4 content was signifivantly higher in LG compared with HG. The data indicate that fast-twitch muscle, the effect of insulin on glucose transport and cell surface GLUT-4 content is modulated by glycogen content, which does not involve initial but possibly more downstream signaling events. MR. BMJ
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Moderator
Posts: 1806 |
Good one Mr. Now can one of our resident chem whiz�s please tell me the significance of this? ------------------ Lobo | ||
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Elite Bodybuilder
Posts: 614 |
Ah Lobo... another doozy from ya! So many people fail to appreciate the importance of muscle fiber make up as it affects growth. I understood and still slipped into the old status quo of doing what someone or some article says. I grow like a WEED on 6-8 rep sets, Ive put on some of the best quality muscle in my life using that rep range with 3-5 sets! But over time I fell into the old way of thinking and doing 10-12 reps per set. My growth severly stagnated and things kind of came to a stand still. Seeing this post just reminded me of that! I was getting all stinking "scientific" about it... varying rep range, all kinds of different techniques, and forgot the very basics that got me where I am today! I will be remedying the situation immediatly! ------------------ | ||
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Elite Bodybuilder
Posts: 614 |
...and Im back. It was back day, and I went back to the old school 6-8 rep sets like I used to. Very nice. Very, very nice. T-Bar rows with 315 for 8... cable pulldowns with 250 for 6 mabye 7... good form, but only concerned with getting at least 6 reps per set. I gotta say, I feel like I used to feel! The nice feel of muscles that have been fully worked and had the shit beat out of them! Latly, with the 10-12 reps scheme I found myself feeling more depleted than really worked. Now I feel that endorphin rush again, that satisfaction I used to get, instead of the waves of nausea from higher reps... Just thought Id share! | ||
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Amateur Bodybuilder
Posts: 198 |
Speaking of training styles y'all, where does the HIT philosophy fit into all this. I've been doing some research lately in an effort to make my next cycle as effective and efficient as possible. It was suggested to me that I try the HIT approach. My training history has been one of higher volume ( mostly due to a bodybuilding upbringing) but since my goals are now strength and performance I thought I'd give lower volume/more rest a try. All imput ecouraged. WW |
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posted December 01, 2000 02:52 PM
