'Fast Twitch' versus 'Slow Twitch' Muscle Fibers

[Hank_Z]

John,

I noticed the following comment that you made in an earlier post: "One other factor that I failed to mention earlier is that the ratio of 'fast twitch' to 'slow twitch' muscle fibers also makes a difference as to which training method may work best for any given individual." You wrote that in the context of discussing GTGs and push-ups.

I fairly certain that I have a relatively LOW ratio of ratio of 'fast twitch' to 'slow twitch' muscle fibers. Overall, how does this likely affect the training methods that may work best for me and other 'slow twitchers'? :act-up:

Thanks,

--Hank

[Nathan]

Hey Hank,

I am so sorry but do you mean you have more fast twitch or slow twitch muscle fibers?

--Nathan--

[blackbelt]

Regardless of your answer to GolfNut, the answer to your question is yes.

The "setup" of your particular body will dictate which form(s) of training will best give you the results you desire. Unfortunately, it's not always easy to determine what your individual ratio is.

BUT, there a good side here. Although you might not be able to use a particular protocol for, say, weight-loss. You MIGHT be able to use it for endurance or strength training.

My point being that although one form of training might not work well for you for one result, it MIGHT work well for another.

That’s the beauty of the individual human body :)

[Hank_Z]

Hey Hank,

I am so sorry but do you mean you have more fast twitch or slow twitch muscle fibers?

--Nathan--

Nathan,

I wasn't very clear, was I? I meant to say that I have more slow twitch muscle fibers than fast twitch ones.


Blackbelt,

Do you have any reasonable generalizations on what type of training methods would most likely work better for a "slow-twitcher" like me?


--Hank

[blackbelt]

Do you have any reasonable generalizations on what type of training methods would most likely work better for a "slow-twitcher" like me? --Hank

Hank_Z,

IF memory serves me, fast-twitch muscles are mostly used for explosive movements. That leaves the slow-twitch variety for slower, more sustained movements.

Good or bad most, if not all, of our methods can be adapted to either one. The key is the execution of the exercise(s). Basically, do the reps as slow as you are able, thus recruiting more fibers throughout the movement.

Exercises which I believe are more specific to slow-twitch muscles would include isometrics in all their varieties.

M understanding is that slow-twitch muscles come into play when you’re doing more endurance style activities.

I’d be interested in hearing other takes on the matter though.

[gruntbrain]

A strength/endurance type workout( eg see the Fedor thread) should extensively work all the fiber types: slow,fast, & very fast

[xenonomicon]

The best way to hit the fast twitch fibers with isometrics is to use the iso-pulse method at high tension for around 2-3 seconds done around 5-10 times. Slow twitch would be aerobic iso's and intermediate would be standard iso's.

Isometrics made me so fast that I looked in the mirror and found I was gone.:ghost::laugh:

Whoa just realize that the smiley icons remind me of pac-man.

[Hank_Z]

The best way to hit the fast twitch fibers with isometrics is to use the iso-pulse method at high tension for around 2-3 seconds done around 5-10 times. Slow twitch would be aerobic iso's and intermediate would be standard iso's.

Isometrics made me so fast that I looked in the mirror and found I was gone.:ghost::laugh: .

I love it! :highfive: