How To ACTUALLY Build Fast Twitch Muscle
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- Опубліковано 13 чер 2024
- Fast twitch muscle vs slow twitch muscle. Which is better? Strength Coach Dane Miller breaks down How To ACTUALLY Build Fast Twitch Muscle.
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0:00 What are muscle fibers?
1:07 Slow twitch vs Fast twitch
2:26 What determines Fiber type?
3:24 Training based on fiber type
4:47 Do you have fast twitch fibers?
5:16 Genetics is only part of it
6:44 Can you build Fast Twitch muscle fibers?
7:58 How to fiber shift - Спорт
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Fully agree with this. When I was a young teen, I was small and light and had mostly endurance, but as I aged and finally hit puberty, started doing strength workouts, I built muscle and speed. Now I try for a balanced combo as a Master Track + Field athlete for multi-events. Both throws and regular pentathlon.
similar situation. i thought i just "wasn't fast" but when i started doing a lot of plyometrics, i realized it wasn't all just innate
Any tips to balance both fast twitch and slow twitch ?
@@Lightybruv Plyometrics to build those fast twitch, 800m and longer runs for slow. Now you can not change your body's percentage of each, that is genetics, but you can build each type bigger depending on the exercise. Some sprinters with high percentage of fast twitch, will never be able to last for a marathon because they just don't have enough slow twitch fibers and vice versa. I think I'm lucky enough to have a natural balance of both which is why I can do multi events, sprints, jumps, throws and just enough endurance to last a mile. I can still do a 5k in 30 mins at age 62 but that is for fun or slow run training, that is not a competitive time even at my age.
Im in this same situation. So if I start doing lots of workouts where I have to be explosive will I also be fast
modern knowledge and old knowledge even said that there was a conversion from slow twitch to fast twitch and vise versa depending upon how you train and how you live. In the old days it was said around 20% can be converted. Modern wisdom is that over 50% muscle type can convert.... What it means is guys who started out with 20" vertical jumps can have 50" vertical jumps with the correct training and there are documented cases of this over and over again.
Also in speed people build up speed over years. The best started young and kept getting better. IF you started later you need to put your time in. There are plenty of big name sprinters who are pros who started out middle of the pack in speed. It takes time and the right training. It's all been done before. Even on youtube. @@stevespyder
This video is as close to perfect as you can get. Great work man🙌🏽
This is truly significant info. I suspected but wasn't sure about it. And you make this info very easy to understand very quickly. And your visuals as well as music build the right energy. I think you may be the best I've seen at explaining these subjects while keeping them interesting for the Layman. You've built a great channel. Salute to you Sir.
Wow, hands down the best information on the subject I have ever listened to. Answered my questions. Thank you. Liked and subscribed.
Your channel is much better than other channels. This channel should get more recognition
This is an absolutely excellent video and great information, definitely subscribed 🙏🏽💯
Your content is gold treasure for trainers thank you so much
Dane, you are awesome!! The best coach in the world!!! I follow you from Brasil!!!
Great information as usual
Really great video Feel like I have a better understanding.
Wow you read my mind. I’ve been researching this topic a lot lately
lessgo! coach thanks for your content it improved my understanding so much and helped me with my training and improved my exercise choices.
Happy to help!
@@GarageStrength pls tell if 100 m sprints shifts to 2x muscle fiber
@@GarageStrength how do we improve muscle contraction when my muscle hardly contracts hard anymore ,is it over training or lack sodium
@@GarageStrengthhow to cure cns fatigue and hormonal fatigue
@@ajithsidhu7183 don’t forget to deload homie
Literally just did this section on my ISSA strength and conditioning certification, awesome stuff!
hey, love your content!!! and your T-Shirt is also amazing :)
Learn how to Strength Train For Sports with the Sports Performance Bible! 📔🥇📔
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If you’re referencing the study done in Dr. Andy Galpin’s lab, it should be noted that the twin who was not an endurance runner was not described as fat or even out of shape. He was a career truck driver and simply was not actively pursuing resistance / endurance training.
Minus that detail, great video. Hope to see you in my recommended again soon
Thank you, this was very useful! I was an athlete when I was younger, and now I'm trying to get back to where i was (many years ago!) and I find that I've lost all that fast twitch power I took for granted! Ben doing a lot of explosive training, plyometrics and so forth. This video makes what's happening a little clearer.
Great video. I do resistance training five days a week including two leg days. I’m 58 and that’s the schedule I’ve found fits best with my age and work schedule as an anesthesiologist. It seems my training is inclined towards developing more type 2A and 2X fibres 🙂. Which is good because most of my life I was a middle distance runner. Until 2006 when I discovered resistance training. Thank you for all the great training videos
Good to know i’m not alone on the 2 leg days. I’m training to be a running back, i am 5’10 , 225 lbs
Wow another amazing vid❤🎉
Waiting for this 🔥🔥🔥🔥🔥❤️
now i understand why i am able to do a 40 inch vertical when i started calisthenics 8 months ago with doesnot include leg workouts
Thanks Dane as always a great perspective on how to train for your sport/discipline. As a previous researcher and an S&C coach for the last 25 years. There are some confounding variables related with the research. Top bodybuilders are that way mainly because of genetics and not their training modality as 2X are the most hypertrophic of fibres so they have more of them naturally so are capable of becoming elite in size. Type 2a are well researched as fibres that, depending on how you train them, can go either more oxidative (endurance qualities) as they have good Mitochodrial mass or more strength & higher rates of force development (RFD) qualities because they have relatively large axons innervating them and high Myosin ATPase activity. 2X fibres have the largest axons and high ATPase activity without training at all so have the highest RFD you can achieve and clever studies have attached 2X axons to type 1 fibres and voila you have a poor mans type 2X fibre. The Russians did a study in the 80's on two 10.7 sprinters being trained into running sub 2.30 marathon and the fibre changes that ensued which was interesting (poor subjects).
Very interesting, thanks for the info.
I have been doing this for the last 10-12 years.. I have always been extreme explosive from birth I also did jumping sports and throwing until I was 30.. But as age started to take over I decided it was time for a New challenge. So as any strong heavy idiot Triathlon seemed like a good idea .. First time I jumped on a Bike I maxed out at 1600watts in a spinn class but I had 0 endurance Now 10 years after I max out at 1200watt witch is high for my age but my endurance is way better it still sux compared to the pure endurance people but deffently got better.. So just to add on to what he is saying I totally agree you can change stuff but it will take time and allot of it..
Good Knowledge
good shit!
Love the Hicks Tee!
Yup I started working out with the HS football team pre season to get a head start this session and the coaches where impressed by my strength than they heard I live on a farm and they all said that makes sense
I was searching on G “how to exercise type two muscle fibers“ and I found this channel the best one. Do I see a "Bill Hicks" T-shirt? 😃 Then you got a new subscriber 4sure.
I met Ricky (supernice guy) he lived not far from me, greetings from Sweden 🇸🇪
Great video great workout Training body 💪
Running
Love the Bill Hicks T-shirt! ❤
I’ve always being slow and good endurance
Since i was a kid
I always wanted to be fast
But i really enjoyed the endurace sport too
I was so good at swimming
I started to do strenght workout now as an adult
Now i have 31 i’ve being working very consistently for a while
And now i feel more fast and explosive
I always thought that i was very slow but i think with training you can improve a lot
Now i have good endurance that is natural for me
I’m stronger more explosive and fast
Ofcourse i’m working on it almost every day because is not something natural for me but i enjoy every time training and i have better performance doing the sports i love
Great topic. Old guy here. I am starting to wonder about the efficacy of slow steady endurance work for most of the population. The Strong First Group and it’s founder, Pavel Tsatsouline, claim that Soviet research combined with their own experiments indicate that short bursts of maximal effort (5-10 second) separated by 25 to 50 seconds of rest (a 1:5 work to rest ratio) lead to strength, hypertrophy, and endurance improvements. These endurance gains are just slightly less than those of subjects who go through steady state endurance training. Any thoughts out there?
Great content,spot on. Keep it up.💯👍
It makes sense that muscle fibers are pre decided to me. When I was like 9, I always tried to dunk on this 8 ft rim, every single day when I played basketball with friends. After I turned 13 and hit puberty, I became extremely explosive and had a 25 inch vertical with out training despite trash genetics.
25 inch vertical is trash bro 😂
@@andrewgiegerich8211 considering 17in is average 25 is good. Not everyone is an nba player with a 35in vert
@@andrewgiegerich821113 years old and bad genetics? It isn’t.
That was a good box jump bro, just impromptu like that nice
Good stuff
Great video. Wish i had known these things in college. Now, at 58, i want to start high jumping again, and need to develop 2x fiber!
MAN I LOVE THAT YOU HAVE PUT THE DOHA WORLD ATHLETICS WORLD CHAMPS IN THERE
I did the 10k and 5.000m with a great kick, did strength work and jumping. now I wanted to do a 800 and I ran 2:00 in my debut I wanna go 1:46 okay 1:48 in order to get to the U20 european champs, and next year to the U20 Worlds in Lima
Dude I knew that you knew...nice hops on the box jump...sweet shirt
That makes a lot of sense, I have a good mix of the types I think (would have to get tested to know for sure) from riding bikes and skateboards miles when I was young, in both you have to build the speed and the endurance so it makes sense
When you talk about shifting, are you talking fiber number or mass percentage. Back when I was racing intensely, we talked about power training increasing the size of 2x fibers but not the number (and,we were taught that the same held true for all fiber types.) And, does it matter whether you are talking number or mass percentage?
Do muscle fiber types actually shift or does one type undergo hypertrophy while the other does not? Do the biopsies identify the number of FIBERS or simply the VOLUME of each type?
Hey can u can give me some exercises for training fast twitch fibres
Can you do a contrast training video for fast twitch?
Hi
For a badmiton player what tyoe of muscle fiber is required.
A player need to play for 45min to 1hr with 20sec break in between rallies.
Can you share your opinion, this is for my daughter
Is it contrast training specifically that resulted in that fiber shift referenced? Or can independent exposure to both of those same stimuli in a given time/same workout, etc. cause a similar adaptation?
As far as some studies go, resistance training (no matter if light or heavy load) will result in the growth of both fiber types at least. To me it sounds very common sense that you can't change the ratio of your fiber types by training both extremes simultaneously, like how would the ratio change? But you can grow both and it's suggested that we have a lot of hybrid fibers that have both kinds of myosin heads and that they would change depending on the training experience increasing.
Typically the issue with doing resistance training and cardio in the same session is that they can interfere with each other (the first one drains energy and hurts stimulating the second one) and should always be separated if you have any goals in performance for them (walking isn't particularly disrupting as a side note, but doesn't probably lead to great adaptations either, other than help with body fat % and digestion, walking has been shown to improve body fat % even in trained and very active athletes). Like you won't see a big and muscular long distance runner, they eat enormous amounts of food to fuel their training and they couldn't possibly feed and recover enough to build muscles as well, the body just has its limits when you push it for specific performance enough. Of course a beginner can gain all, endurance, strength and muscle size just because they have plenty of resources to get better at each, they improve from almost nothing at the base line. Once you reach a certain level in each, you need to dedicate more resources to improve at all and that's where you get the issue of having to specify both in training and adaptations. But until that your body has some amount of resources untapped and just waiting.
However, we know that you can build muscle with higher rep ranges which usually improves your fitness in the context of those exercises at least (being able to do more reps, not necessarily very effective for cardiovascular improvements). Despite that, the loading of the exercise doesn't seem to change the ratios of fiber types compared to the general population other than lowering the amount of type 2X (in bodybuilders and powerlifters), at least based on studies like "Muscle fiber characteristics of competitive powerlifters" by Fry et. Al, 2003.
The type 2X literature seems to be rather unclear. Some study proposed that the bodybuilders had up to 15% type 2X and general population control group had only 5% (to which garage strength is possibly referring to), but for example the previously mentioned study (and a couple of others, for example studying olympic weightlifters) reported lower than 2% for trained athletes, while the general population control group had slightly above 12%. Completely opposite cases. Furthermore getting a well presenting biopsy seems to be one of the challenges just as well, you could only be certain with a dead body where you could freely cut the muscles and calculate the fibers.
There's actually a really fascinating episode of Iron Culture Podcast (hosted by Omar Isuf and Dr. Eric Helms) where they have Drs. Brad Schoenfeld, Brandon Roberts and Juha Hulmi talk about hypertrophy and answer how do the muscles grow, the current understanding in science. They also touch the muscle fiber sampling and its difficulties. Another good source is Stronger By Science website (and MASS, monthly reviews of studies in strength sports) where Dr. Greg Nuckols wrote an article about fiber types and training in 2016, they also addressed what the scientific literature can tell in the podcast with the same name in 2022.
The biggest takeaway as far as I understand regarding muscle fibers and training is that you can't know your fiber type ratio (very often the ratios are close to 50-50, varying by the muscle in question and also the individual) unless you go to a lab and have a biopsy in all your muscles you want to train, and since your goals are probably unrelated to your fiber types (say you wouldn't change from lifting weights to running marathons just because you learned your fiber type ratios are very slightly to one direction), it doesn't really matter. And more than that, when training with weights grows both fiber types and that your load/rep ranges can't meaningfully change that, it doesn't change your resistance training either. And if you're a runner, you train running and with that there's not too much left for resistance training goals. You're best set training for the specificity of your goals, for example an athlete needs to train their sports skill as well as their strength, while a bodybuilder is more focused on just growing the muscle size. Olympic weightlifters do a ton of skill specific work, but the skill contains pretty heavy weights and a progression towards peaking strength. It expresses power a lot so they do train the explosivity a lot and the training does require some decent fitness, but they also take long rest periods because they can't sacrifice the skill for fitness since they specifically need to express the technique and power. And as said before, if you're not that experienced in all fields, you can usually reach a certain level in each before you hit a wall. The fiber types are sort of red herring where people thinking about them too much unnecessarily distracts them from good training that they would've intuitively done towards their goals if they didn't know about the fibers to begin with.
@@Yupppi good reply
but I would chime in
as a parent and coach you will kmow at a early age if your kids have dominant fast twich fibers they will look
and perform totally different than other kids!! we say they were born like that!!
Crazy how basketball requires all of them
Deadass
Dane, what are your thoughts on slide boards for lateral agility for lacrosse and football
Amazing
I train weightlifting and running, but distance running seems to be a steep difficulty curve compared to sprinting. I was not training sprints at all, my mechanics are probably shocking, and yet when I run max effort fly intervals, I max out at 37-39 kmph. I am starting to suspect my genetics are predisposed to type IIx fibers, but not really sure.
You always have good shirts. Feel like I’m the only person who recognizes everyone of them lol
@@bpswank429 nobody I know cares about Bill Hicks or Wu-Tang Clan or his even read the autobiography of Malcolm X. Those are just the three T-shirts I can think of off the top of my head as of late. Pretty sure he had a gang Starr T-shirt as well. All-time favorite right there but people twist their head like a German shepherd when you mention any of those names
NICE MEETING YOU DANE IN VEGAS, COACH TIM SWORDS SAYS HI AND HE DID SAY YOU HAD THE BIGGEST ARMS LOL
Very confused as to how this applies to wrestlers. Because we need to be powerful and explosive for a relatively short amount of time, but also endurance is pushed so much in the sport?
is it possible to maximize all 3 fibre units (without considering perccentage)
Nice video. Can somebody please tell me what kind of optimal muscles recruitment a soccer player would require? Thanks.
amazing
So my all day active fight or flight response is why I'm so good at sprints, that childhood and teenage anxiety has been good for sth after all
FIBER SHIFT ENGAGE!
Love the science based videos. How can I keep the type 2A and 2X up with a torn meniscus (medial)? It feels like it's almost healed - weights routine from physio and light "running", no surgery - but I'm hesitant to do box jumps or anything explosive.
Do light agility and basic plyometrics first then. Like double leg line hops, then single leg. Jump rope. Also kneesovertoesguy.
@@Jo3K1ng3 Thanks, some great ideas as it's getting to the end of rehab.
you know obese people have mucher higher type 2 and especially type 2x fibers than the average person. Because they have absolutely 0 endurance demands and sit all day. Dont obsess it
I agree with your ETH comment😀
So if I want to body build after highschool if I try to get my type 2 x up for highschool football will that slow my type 2 a down for body building in the future
Type 1 to 2x present. BTW, its not all about muscle. Its also a factor of body ratio (most important) and skeletal structure.
What do you mean by body ratio? I’m trying to switch from a distance athlete to a sprinter.
@@GavinWilliamson13 Have you seen any 6'6 gymnasts lately? No amount of muscle type can overcome that kind of limitation.
I remember watching an interview with a Chinese Olympic trainer. Because the Chinese consistently win in diving, they asked the coach what he looks for in choosing candidates. He said, body type, e.g. upper body to lower body ratio/ build/etc. His philosophy was that he could teach everything else needed for them to be a champion. But he first needed them to have the right physical build/type. That's the one thing he couldn't correct.
Q: How To ACTUALLY Build Fast Twitch Muscle
A: Eat CLEN, TREN hard, TEST your limits, DBOLish your goals/dreams, ANAVAR give up and live a PROPortIONATE lifestyle.
Fr
Hi Dane, love your content. I’m 48 years old . I began Karate 🥋 at the age of 35. I began my fitness and strength journey seriously at 40 with the mission of reversing my fitness age and to develop strength without extreme hypertrophy.
Your information on fast an slow twitch muscles intrigued me.
What can I further do to achieve my strength cultivation and endurance goals?
Trt
tren hard
how about rowers, seems like they need a balance of all types!
I've been reading that 2a to 2b and vice versa is possible, but between types 1 and 2a it's not well researched enough to conclude but it seems to lean towards a no.
bro nice video, u explained good science but how to shift u didnt tell vro plss make a video or some one tell me plss.
That sports performance bible can suit a lightweight boxer looking to attain a light, flowing, powerful physique as boxers often train for?
Informative video--what about Florence Griffith Joyner as the best sprinter? She has the record.
so what about boxers?
they need more type 2x 2a or the other 1?
since they need explosive power for knockout power and they also need alot of stamina as a runner to remain up for 5-12 rounds deppends on which boxing style ?
Good t-shirt buddy
Facts!
Is there a way to build both Type 1 and Type 2X, with a reduced amount of 2A?
I was the champion of the northern Uk in 800m and long jump and 200m what would you say my twitch type was?? I was also a dancer who could leapfrog someone 6’2 and I’m 5’6?
How many reps in weight lifting i need to work on fiber type 2 ?
What about boxers and basketball players that need to be able to be explosive at times to move quickly and also go through another big human but also needs to do it over and over again for a couple hours with bouts of few minutes of rest? I'm also impressed with the body type of some of the parkour athletes who are light and toned, but can accelerate in one or 2 steps and jump high and far but also keep going for hours as well as be resilient to injuries from high force landings
i will share a bit of my climbing knowledge because i guess it might fit for the first example.
when you have a high maximum strenght (e.g. high jumps) you will not fatigue as fast in a moderate action (playing normal basketball). there is something thats called critical force, which you can do even after you feel completly drained. the gap between max and critical is not so big for pure endurance athletes, but when you have a high max your critical force will be evenly high as well. in climbing it's ~ 30% of your max strenght. maybe check the lattice training fitness check for more informations.
Can you build all three of them ? Cause I feel like I have all three of them that Probaly because of all the different types of sports I've played how can you build all three of them at the same time ? I feel like it's possible but that why I'm asking 🤔
What about crossfit athletes what would their fiber types look like because they need both endurance and power?
I am a football player and I need alot of stamina and speed as well.so what do I do?
I would like to know how to train to have a perfect balance with all 3
So basically, lifting fast and heavy will give you the muscle fibers that enable you to lift fast and heavy?
If u have more type 1 u can do exercise for longer. So more exercise for strength.
Fast twitch training is also the best one to alleviate sarcopenia ;)
Lu xiaojun was a sprinter before he turned to weightlifting so you're right!
I Have a question. I am a sprinter. I probably have 2x because I can Jump and basically explosive. But How do i keep that 2x and 2a fibres. Without doing explosive or quick movements like box jumps. Just because my gym has no box's or big enough. Can i just do light weights but do it faster
We meet again time to helpppppp. You don’t need to do box jumps at all there are tons of different plyometric exercises for different reasons. Look up plyometric exercises choose any and all you like. You can do box jumps by jumping on top of anything STABLE if you can’t find anything you can just do jump squats or jumping as high as possible and as soon as you land explode off the ground again. I’m doing these to get faster and jump higher to I use tons of different variations for sprinters I recommended adding in skips and hops high knee skips long stride skips and vertical skips hope these helps
How does this fit into CrossFit athletes who can switch from one to another even in the same workout or at least from day to day?
What about sprint swimming? 50 and 100 events which last from 20 to 60 seconds. How much of type 1 muscle is needed for that (if any)?
non
Can this help in Soccer?
You might not know manga~anime but the way you describe that Elaine Thompson chick's muscle balance 1:51 being a mix of so called "type 2a" and "type 2x." It sounds like "pink muscle," where "2a" is "white muscle" and "2x" is "red muscle" in the manga~anime: History's Stringest Disciple Kenichi.
Does sprinting change muscle fibers?
go and do 12 weeks of sprint training (6x40 plus plyo warmup) 3 times a week and see for yourself.
@@zber9043 thanks
I thought type 2x fibers where very rare, almost unseen. I was listening to some podcasts and heard that 2x were mostly found in untrained people, while 2A were most dominant in most explosive athelets. Type 2x were only found in 0-2% of all muscle fibers. Can you expand more on the 2x fibers?
you heard it right. 2x are very rare and any training will convert them into 2a.
But i also researched a lot and found fibre type/nerve type also depends on hormones. Higher T3 levels will mean more fasttwich.
0:55 What's that a needle or a nail?
Is it possible to have a high amount of all types
See! I’m not a couch potato. I’m an explosive athlete
When weightlifting(e.g. bicep curl) does the speed of the lift affect which type of fibers are trained?
Train heavy but fast for 2/2a fibres
Can I get all 3?
What about someone like a crossfitter who trains all aspects of fitness?
I imagine you want a lot of 2X for judo. Any tips for training anybody?
Is it possible to be a complete hybrid?
1:50 come on now, Shelly Ann Fraser Price got that. She is the GOAT. But I can see this video was made before Junly when she just won her 5th World Championships 100m Gold