Should You Train According to Muscle Fibre Type?
Вставка
- Опубліковано 15 чер 2024
- TIMESTAMPS
00:00 Intro
00:22 Muscle Fibres
00:46 Muscle Fibre Types
05:03 Fibre Type & Rep Ranges
08:49 Rep Ranges & Hypertrophy
09:50 Rep Ranges & Exercise Selection
10:52 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/4120482/
pubmed.ncbi.nlm.nih.gov/34564...
pubmed.ncbi.nlm.nih.gov/33312...
pubmed.ncbi.nlm.nih.gov/30063...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance
Really neat content for athletes who want to get scientific and evidence based information
Glad you find the content helpful 👍
Not just athletes, but building a healthy body capable of fending off future sickness.
In other words “f*** around and find out.”
This is such a good topic and great study/ information for us coaches out there. Perfect what I needed coming from a weight/bodybuilding background but just took on a boxer as a client. Key what I took from this study is train at multiple different rep ranges but the main and most important thing is training to failure whatever you do!
Exactly right, training close to failure is most important for hypertrophy 👍
This channel should have millions of subs, such a high quality content
Cheers, glad to hear it 👍
I've been keeping up with your videos and learned so much, thanks for the great content!! Cheers from Brazil :D
no problem, glad you enjoy the content 👍
8:40 Great takeaway. Exactly the answer I was looking for, thanks!
It was great content as always my friend. Love from Persia
Cheers 💪
Thanks FHP! Are you planning to share any of workouts with us soon? Always nice to see applications in the form of a workout
Probably not going to post workout videos anytime soon. But I plan on incorporating some lifting footage into the videos to give realistic examples of these concepts 👍
perfect video on this topic!
Glad to hear it 👍
I think it's good to do your compound movement in small rep range, and isolation movement in high range, so you get both.
Also the speed of the reps makes a significant difference.
Great advice! 🔥🔥🔥🔥👍👍👍👍
Awesome content Team!
Cheers 👍
I do both types of exercise strength training by lifting weights and endurance training by slow and long distance running & cycling
Thank u very much
It doesn't matter what type of work the muscle does. To force growth they must respond to threat. Simple.
Nice information
this is quite useful
I run Lind distances and also do legs workout once a week
nice content
A very informative video, as always. As the video focused on how muscle fiber types respond in regards with Hypertrophy in the spectrum of Endurance - Strength Training; I believe it would be interesting to examine on a future video the effects on muscle fibers in response to Power Training (aka "Explosive Lifts"). Olympic Weightlifters and Sprinters incorporate a lot of Power Lifting in their training programs, and it appears to have "transference" effects on their respective sports.
Yes, this video focused specifically on fibre type training for hypertrophy. Muscle fibre-type training is certainly more relevant for athletic performance training. There are many video in the archives of this channel on training for athletic performance if you are interested in learning more 👍
Sprinters literally spend more time lifting and eating more than they do running.
very informative
Glad to hear it 👍
My story on fiber types:
I couldnt grow leg muscles much in my 20s despite going for a gym in uni for 2 years and progressing in 5-8 range, and thats doing a bit of juice.
In my 30y I went to Muai Thai school to learn basic self deffence. It had mostrous 30-45m cardio with focus on legs. Reps until failure as main proressive load.
And just in 2 months with no juice or dedicated diet my legs grew so jacked I had to throw away most of my pants 1+ size.
Interesting. It could also be the sheer volume of training you were exposed to from muay thai
thank you!
no problem 👍
I like to do both, maybe best to say all three? all four?
Most days, most sets, in the 6-8 rep range at a weight I can do that at. Add in days or sets at a lower weight with 12-15 at a faster pace. Add in an occasional set at a weight I can barely get 2-4. Over time, those weights will go up as you get stronger. Lastly, must add in the endurance/cardio peice for heart, lung, but also muscle health
Henneman size principle makes the long story short..,easy, understandable..with 70-85% 1RM ,6-15 rep Range trains all muscle fiber types at once .. first type1 is recruited then type2 fibres are recruited while moderate heavy lifting ...👍other wise we lose in the details to exicute which method we gonna do ..Brad schonfeld, israel or other doctors, researchers every time find New meta analysies 🤔 fast reps slow reps, tut....Henneman Size principle explain easily👍
Exactly right 👍
controlled ecentric helps to recruit both of the fiber easily...
Wasn't mentioned, but I often wonder if training slow twitch muscles when related to Bodybuilding is even worthwhile, because slow twitch muscles don't grow very well. While fast twitch grow easier. Typically when you struggle to grow a group they are likely slow twitch dominant. What's your take on this ?
interesting point. I dont know if has been proven that slow-twitch fibres dont grow as much as fast twitch fibres. Either way, i think both fibre types will grow well with traditional resistance training, so i agree that there isnt much point worrying too much about it 💪
It’s pretty painful to grow slow twitch
Very nice video
glad you enjoyed it 👍
You do not need to consider fiber type for training muscles. If you were to train to the point of muscular failure or very close to it, then you will have recruited all motor units within that muscle according to Henneman's size principle.
Agreed 👍
I have noticed that higher rep ranges are really good for my leg workout during my football/soccer season inbetween training and matches. Although I usually switch back in the offseason to more normal rep ranges. For my atleast I dont feel like I have a heavy load on knees and such. Therefore it doesnt interfere with my other trainingsession. Do you think I should give this a try for my upperbody aswell?
Good point. Higher rep ranges will be less stressful on the joints, which are being taxed heavily in-season. I think the upper is fine with traditional rep ranges in-season as your elbows and shoulders arent going to be stressed much by soccer practice/matches 👍
Hopefully this gets seen! Can you do an article on what contraction type is best for rehabilitating an injured tissue (tendon/muscle); similarly will a type II injured muscle respond according to its preferred homeostasis stimulus? Or would it be counterintuitive where sustained aerobic stimulus will potentiate better recovery regardless of muscle type, that is, because more blood flows to the injured site?
these are all great questions. However, injury/rehab is beyond my area of knowledge, so I won't be making any content in this specific area 👍
Check out “Bob and Brad”, the most famous physical therapists on the Internet- in their opinion😅.
From there, follow links to other physical therapists
@@FlowHighPerformance1 Ok! Thanks for letting me know!
This is good because I like to lift with 12 reps or more for safety.
If l go low reps with calves, biceps, despite the weight I’m moving, l don’t feel it, but if l cut the weight in half, and double-triple the reps, man do l feel it that workout...and the next day.
yes, I find a similar trends. That is why I generally recommend slightly higher rep ranges for isolation lifts and lower rep ranges for compound lifts, rather than training based on fibre type 👍
you should try to stimulate ALL muscle types. live longer not bigger!
I am very fast twitch dominant in most areas of my body, I fatigue easily with weight that's any where near my working weight so it makes sense to just go as heavy as I can.
I end up doing fewer reps and sets per day but having to go more often to the gym like 5-6x a week to get the volume in. If I did things traditionally ie. 8-12 reps, 3 sets and multiple exercises then the weight would be too light for any growth.
Can you explain yourself better in why u affirm you have fast twitch fibber dominant and why 8,12 reps is light?
@gamer_1250ptylk the first part he probably found out just through life and being explosive probably. And what he means by "light" is that compared to other people, he has to lift less weight doing 8-12 reps. This is not a strength problem, but because his muscles would tire out to fast of he were to do higher weight
Rofl how can it be to light when the last few reps you do are to failire and you end up recruiting all type of muschle fibres.
You think your muscles know weather you are lifting heavy or light on your last 2-3 reps? all they feel is high amount of resistance and load!
You need more research mate!
Why don't you try training slow twitch fibers to improve muscle endurance? You might not progress in strength but it is progression nonetheless.
@@flyaway6671 Sprinting is one thing but for muscle growth and hypertrouphy you can train with 6-16 and even 30 reps and you will get strength and mass on your last 2-3 reps, its been proven already.
Al teast for me, pullups are the best indicator that adding strength training inrease hypertrophy.
In general I plato around 10 to 12 reps. Which, in theory, is still enough to get to 15 but I simply cant. That is unless I add weigt and then progress out of 3-4 reps to same 10 ish reps and repeat. Given that after 4 sets with weight I can still do 10 pullups without one. 😅
4:00 hahahah .🍑
Greetings from Zimbabwe 👀🇿🇼
My understanding is that 6 to 8 is the hypertrophy range, slow twitch rather 1-3 rep heavy.
Hypertrophy rep range - 5-30
Strength rep range - 1-5
Training for muscle-fibre specific hypertrophy - 🤷
Cool
Please make a Video on Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER
There are plenty of video on power training if you look at older videos on this channel 👍
@@FlowHighPerformance1 ok
EXCELLENTLY / PERFECTLY SAID!!!
There should be a ⚠️ WARNING ⚠️ sign with it!!!!
Do not become [over-complicatingly] consumed with twitch fiber training!!!
A lot of folks "don't believe" in fiber type training... I get that... I do... but I also believe in it as well...
BUT
This is more for a scientific research (in lab) study scenarios...(rat toe muscle fivers VS rat jaw muscle fibers) Not people going to the gym, to "workout".
FOCUS ON "HYPERTROPHY"
It is 100% correct though.
definitely agree. It is not something to worry too much about from a practical standpoint 👍
I train both as I need both weight and force to produce. I want to bonk like a truck, not an oversized car with a tiny engine.
Perhaps a good topic would be how to build explosivesness
there are plenty of videos on speed & power training if you look in the archives of this channel 👍
Would the rep ranges differ if bodyweight exercises where used instead?
Not necessarily. You could add additional load for these exercises and train in lower rep ranges, or perform high rep ranges. Bodyweight is just another form of loading 👍
The muscle fibre activation differs not really on the rep range but type of exercises. You sprint and powerlift to build your legs for power. It is not the same as going for a marathon and the fibre activation is clearly different. The adaptations of hybrid type 2 muscle fibres is going to be drastically different.
very true. However, this video was specifically discussing its relevance for muscle growth 👍
@Flow High Performance allow me to explain where I am coming. There are 2 schools of thoughts on the training form. Take the rows, curls or lats pull down. One would argue strict form is key till a point that there is no momentum at all. By doing so, we limit the weight used significantly and can argue that as long we take it to near failure, the hypertrophy will be similar. However, there is some use of some momentum in these training.
The pace of the concentric does seem to stimulate the fibres to adapt differently. It is impossible to do them with the same explosive power while trying to control till a point of no momentum. Ensuring explosive concentric seems not the same gains as slow controlled sets. One can bench 60kg explosively vs 75kg grinding it slowly. Will the adaptations be comparable. If no, which is superior for hypertrophy. Will there be a difference in the fibre type adaptations?
I have this question because the pull up is one of my favourite exercise but I have never trained calisthenics until about 15 months ago. I realised that the high number of reps that I do did not translate to higher pulling power. However, when I focus on explosive high pull ups, my pull ups evolve. The volume of doing the same exact exercise with different emphasis has caused a different adaptation.
@@miloice74 75kg slowly (assuming the same number of reps) should be superior for hypertrophy since time under tension would be greater + strength gains are greater allowing you to lift more weight which results in more volume in future sessions. in terms of the pull-ups, doing them explosively would increase your power which results in higher force which means more strength as well. controlled for reps has already reached the needed amount of force to execute the motion so there wouldn't be any type of strength adaptation since it isn't required.
@M T I beg to differ on your last point. Being able to do them explosively and slowly are different. Take muscle ups. To train the range, your progress with explosive high pull ups before you can manage them slow. If you try to do them slowly all the time, you cannot even build that range of movement to begin with. Even with resistance bands, it helps in the lower part and not the end part. The closest thing that allows to train it without power and momentum is either the negatives or lats pulldown.
@@miloice74 i wasn't referring to muscle ups at all but we're on the same page i guess. weighted pull-ups would be better for training muscle ups than a pulldown though
Doing exercise slow twich muscle 15-20 rep, does it make hipertropy?
yes
I think that the claim( that no matter how many reps,there is no significant difference in muscle growth as you go to muscle faliure ) is not applied for endurance training(approximately 20 reps and more ) as this might cause adaptation which might reduce fibre type 2 size, does this makes sense or what you think
Possibly, although endurance training is a separate topic. For muscle growth, evidence suggests we can train up to ~30 reps and still achieve great growth 👍
Thank you sir for such video
Sir I have been training in 10-12 rep range for 6 week
Should I change to 6-8 or 12-15 for muscle size ? Plz reply
as long as you train to failure you dont have to worry too much about this, i personaly like to stay in between 6-10 reps
⬆️ agreed. As long as you take each set close to failure, the exact rep range isn't as important
Mrinalsingh5030 -do them both in the same session by dropsets method.Hit and Hiit them all.
🐐
Underrated video
What about training for strength and/or endurance?
It these cases, you would probably see muscle fibre type shifts as an adaptation of the training. However, I dont think you need to intentionally target this adaptation 👍
I was confused with the conclusion .. if one keeps training in Zone 2 (e.g. say cycling) where Type 2 muscles are not activated, then will over a period of time Type 2 muscles be not as strong/ conditioned as Type 1 muscles ?
I'm not sure how these recommendations apply to cardio / endurance training 🤷
Not an expert so take this with a grain of salt but I have heard that for explosiveness in sports (specifically basketball) long distance, moderate pace running can be harmful and develop slow twitch muscle fibres
logically yes, especially if in a caloric deficit
@@robbieaitchison6267 basketball players are practically running all game at a moderate pace. it just takes away from time to train basketball specific skills + adds fatigue to run distances off court.
Nilesvagal- do it combinated,sprint,then run slow pace,and sprint again.This is the way.
Hm you didn't mention what happens when you train at low repranges like 1-5 reps or what happens if the movement is quick/explosive. Lets say you're doing power cleans or weighted jumps, or even sprinting is it still the case that the type 1 or smallest and slowest fibres are recruited first? In my mind i would expect that that body would want to use the faster fibres if the movement is quick because the slow fibres wont be able to apply force in time.
This is a different topic. This video is specifically on hypertrophy training, not athletic performance 👍
@@FlowHighPerformance1 okay. Do you think you could do a video on the force velocity curve and if you can train according muscle fibres that way then? Thanks.
I'm not sure I'm convinced about the fiber type breakdown analysis as it is based on an autopsy - i.e. a dead body - was that an active athlete or some old person with muscle atrophy?
Good point. Results could be different with living subjects 🤔
Wouldn't time under tension be a better indicator for type 1 or type 2 activation? E.g. lifting to failure at 5 reps vs. 50 reps
maybe. But we dont have any evidence to support this theory as of yet 🤔
@@FlowHighPerformance1 John Meadows posted a great video on this where he says you need to lift heavy weight close to failure or light weight to failure to recruit and exhaust maximum fast twitch fibers ua-cam.com/video/LYIUocUhfoA/v-deo.htmlsi=3hypxUyQG7ydtNNL
I think John Meadows provides great information, although someone's opinion isn't very strong evidence of a very complicated phenomenon 👍
@FlowHighPerformance1 Opinion backed by research and decades of experience with hundreds of professional clients. A study is just a hypothesis based on limited data i.e. scientific opinion.
Hello, 2 months ago I developed a very slight pain in my chest (petcoralis major) from the too many kilos I put on my back when I do push-ups. I trained with pain for exactly a month until I felt that if I did one more rep I would most likely tear the chest. Just to add that I have no bruises, swelling and limited movement. I only feel pain when I stretch my arm forward in front of my body and squeeze my chest (like dumbbell bench press). Just to add that I don't have constant pain. Now I rested for 2 weeks (full body training without chest) and did 2 light chest workouts because I thought I had recovered, but unfortunately it hurt again. I have noticed that from shoulder exercises and pull-ups I stress the tendons of my chest and my chest hurts a little after these exercises. I went to the doctor and he told me to rest for 2 weeks. He said after these 2 weeks to start light weight training but without chest exercises. I'm still thinking of resting for 4 weeks, but I'm worried about whether I'll fully recover.
Is it a good idea to stop training for 4 weeks and just in case do you think I need MRI and some kind of rehabilitation? Thank you in advance for your reply!
I would recommend seeing a physiotherapist 👍
Zakito- sorry for late answer,hope you are allready recovered with your cest,anyway in your case you have to do first static pushups at the half of range,3 sets× 20 seconds,then excentric pushups,from hand standing start position to the floor,but not push from the flor to rise you body from there.Can try this with dumbels,just negative part of cest fly exercise,helped by a partener.A variabile,negative part of pushups,sliding on the floor with towels under your palms.just from the top to the floor not push up.
Which fibre type is responsible for muscle growth?
both can grow. Although it is thought that type 2 fibres have more growth potential
@@FlowHighPerformance1 you mean fast twitch fibre ?
While I agree with the conclusion, I would say some of the assumtions or inferences made are a bit flawed.
For example: If slow twitch fibres are very fatigue resistant, why would they all of a sudden fatigue during weight training? Rather I would assume that our overall force output is always maximised to preferentially recruit as many slow twitch fibres as possible and only if the load is heavier than the force they can produce fast twitch fibres are then recruited. They are the ones that fatigue faster and are therefore responsible for us failing the lift at a certain amount of reps.
Also since fast twitch fibres are prone to fatigue it makes a lot more sense not only to assume that lower reps with higher load will recruit more fast twitch fibres from the beginning already than higher rep training, but we should also think about rest times: For emphasising fast twitch fibres, we should rest more so they can recover more. Also as fast twitch fibres fatigue more with each set strength decreases with every set that’s being taken to or near failure. This means we will have to lower the load to maintain a certain rep range. However, when we lower the load my hypothesis is that procentually more force production is now coming from slow twitch fibres. This is essentially how we classicly train for hypertrophy.
However, for slow twitch fibre training, we would need a lot more volume (due to their heigher fatigue resistance) and shorter rest times. This is what I have recently done with my training when gyms closed due to lockdowns. Then I transitioned to kettlebell training at home. Here obviously you don’t want to fail on a kettlebell swing otherwise you‘ll send the weight flying. Also for squats of course even a 24kg weight isn’t a lot in comparison to the weight you will lift in a squat in the gym. Hence you do high rep, low rest time training, accumulate a lot of lactic acid and don’t really hit failure due to actual muscle failure. Still I was able to see decent growth.
So again, overall I agree with the main conclusions here, but I would be interested if there is any research that tests the hypotheses I have around volume and rest. Would maybe be interesting for a follow-up video?
These are some good points that make logical sense based on the characteristics of muscles fibres. However, I haven't seen any good evidence to support this as of yet. Maybe when there is more data available, I could revisit this topic for an update. Thanks for taking the time to comment 👍
slow twitch fibers fatigue during weight training because the load is too heavy for sustained efforts. if you pressed 5 lb dumbbells, you could do that for ages since the load is nothing, but nobody in the gym trains that light to muscular failure.
you described a drop set perfectly
you described cardio which you can grow from (it's like training any muscle) as long as you are eating in a caloric surplus, or if you were in a deficit, you got leaner, but simulating the target muscles limits atrophy in those areas even in a deficit making you look more defined
Timgerber and Mt- respect to you both- it is simple and complicate in the same time.Not the weight,or reps.count here,but the time duration of the effort.It depends of the capacity of the each individual human brain to manage this effort wathever is under weight or endurance.So ,the brain decides how many fibres of diffrent type of them,in the chalenge to resist as time as is posible under the efort,via nervous sistem.For the brain just the time is important as survive as time is posible.When the brain recruits the fibers,acording to the type of chalenge/provocation,and we try to obey the brain willingly,the brain will switch,the role of the fibres,dosn't care what type those fibres are,to prolong the time under efort.When this situation becomes abussive,the brain will tear/injure/break a muscle under weight,and in endurance will increase the temperature of periferic leyer of itself in the cranial skul to cut the nervous impulse ways to the muscles,then stop us in running.
Which one a striker or winger in football would need ?
This isnt related to sport performance 👍
All soccer players need endurance, but type 2 is probably best for them since they need to outsized everyone else
I dont have heavy wegths so I have to do a lot of reps, in that case can I trsaform it into strength?
If you build muscle, this can translate to strength later when you have access to heavier weights 👍
@@FlowHighPerformance1 really?
@@AnyDoeh100 percent. right now you have mass but not the density or the ability to use close to full strength, but once you start training for strength your strength will blow up
So how do I get more type 2 fibers
I don't know if you can
@@FlowHighPerformance1 I apologize I should say how would I prioritize training my type 2 muscle fibres over type 1
Primo!
I think you're overestimating the amount of people that know to use different rep ranges for different exercises.
possibly 🤔
what does fibre type mean?
It is proposed that muscles fibres can have different characteristics. Your muscles can be composed of different proportions of fibre types which might influence how they function
Fibre will help you poop better
Don't forget that amount of weight you use defines how your muscles will look. Person who trained for 10 years with 20 reps per set is going to look different than a person who use 6 reps per set.
I'd say leanness in combination with muscle size is what determines visual appearance. The rep range in which a muscle is trained with doesn't seem to influence muscle size to any meaningful extent 💪
Tks, very neat indeed, but let me say I do not agree on one of your practical conclusions. When I practised fight sports I did gain a lot of arm speed, let me repeat : a lot! by focusing on type 2 fibers on 1 basic exercice: bench press with diferent angles and 5 to 8 reps, all pushed to failure, it worked for me and for 2 other guys who had the same training, the others... were far behind in speed, this is a fact.
Interesting. Although, how do you know this was due to muscle fibre type? Training for power would be performed in the same way regardless of fibre composition, right?
@@FlowHighPerformance1 because the main gain was speed
Are these researches done on just men?
The meta-analysis and systematic review mentioned in this video compiled multiple studies which likely included both male and female participants 👍
I just pick light weights and do lots of reps very fast im a boxer thas why and bruce Lee also did it dont believe me? Check it 👍
That is fine, as long as you are training close to failure 👍
What's the point of "growing" slow twitch fibres ? They don't really grow much at all , just look at marathon runners
As far as I am aware, slow twitch fibres have the same relative growth potential as fast-twitch fibres. Its just that fast twitch fibres are larger at baseline. Marathon runners don't train for hypertrophy, so of course they aren't very muscular. And if you train for hypertrophy, you probably cant bias different fibre types anyway 👍
It means that most of the muscle they have is type 1, that's they look like that in the first place. Obviously they need it to run a marathon
Fiber or Fibre
I had to google this while creating this video. Apparently there is no correct way to spell it. In Australia and UK we generally use the spelling 'fibre', while the American spelling is 'fiber' 😂
Training for fiber type is a waste of time.
TLDR: if you’re taking a set near or to failure you recruit all fibers to grow as long as it’s less than 30 reps.
Not nessisarily. Type 2 people should train high intensity low reps always, and will probably get way less gains from high reps low weight
Rep range doesnt matter u need to eat a LOT
I'd say the training stimulus is the #1 priority for muscle growth, and nutrition is secondary 💪
@@FlowHighPerformance1 Yes, but people tend to think that there is a magic formula within a rep range, if u do 8/12 reps and burn more calories or even what u eat you will lose to the person who does 20+ reps but with consistent diet, even if you do 5 reps or even a bad workout and good diet you will surpass a person who does a good workout with no diet, personal experience based.
Does this explain why some people can walk 8 to 10 miles a day and still be chubby ?
Not really. That is a separate topic 👍
Anyone can easily find out what their fiber distribution is with extreme accuracy on any exercise they perform.
How
i just lift the weight bro
that's awesome
Consistency wins again 😔
Nice video but unless youre training and competing as a pro on gear this information is useless for the average gym goer. The typical gym bro is better off training with compounds and progressive overload than trying to train with a mirco routine.
agreed
if this video was true, we would have seen a lot of bodybuilder being really fast... and that's the exact opposite, they are really slow...
Fast as in running fast? Maybe it is something to do with the fact that bodybuilders don't train to run fast....
Totally nothing
This is outdated and not true
it what ways?
What rubbish. Repeating untruths does not make them reality ...
sorry you didnt like the video