CONTROL Your Strength: You NEED to Train Your Slow Twitch Muscle Fibre!
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- Опубліковано 30 тра 2024
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Strength without control will only ever be so useful. If you need to use momentum to get past sticking points, or if you only feel strong at certain positions within the ROM, then there's only so much you will be able to do with that strength.
This is what happens when you focus purely on max strength and explosiveness. If you want to be able to control the weight - to manipulate it and demonstrate real mastery over it - then you need to slow things down and really challenge yourself in those weakest positions.
How does this work? How is it that we're stronger or weaker at specific angles - given the "all-or-nothing" nature of muscle fibre activation? It comes down to several things: including the architecture of the muscle and pennation angle, as well as the optimum muscle length. I go into it in more depth in the video.
Training slowly allows you to properly challenge every angle. But it also means challenging the slow twitch fibres. And THIS is important, because slow twitch fibre is what enables you to make refined adjustments to your power output. Adding smaller motor units lets you control precisely how much force you want to exert. Instead of big, erratic, unwieldy movements, you develop "strength finesse."
And then there are all the other benefits of training the slow twitch fibres. Like greater size - even greater power.
So, what do you guys think? Do you train fast and slow? Will you now? - Навчання та стиль
Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
can you do a video on fast twitch muscles?
Your physique got even better and your handspeed increased... I'm def impressed, homie 🎯💯💯💯💯💯💪🏾🧔🏾♂️👍🏾
Hey bioneer you should look up Ramsey Dewey and watch his show I want to know what you think about it I don't like some of the things he says
the bioneer has always spoken my language when it comes to fitness. and his physique also looks better than tons of other fitness influencers who spend their days cramped in the gym. strength, looks, flexibility, agility, and functionality aren't mutually exclusive.
Same bro, I am not a functional bro, but you've gotta do more than just the gym stuff.
Bioneer is natty and looks so much better than the steroid junkies.
ST robs agility.
Facts. Looks better than most of these guys. The Bradley Martyn types
Rings... bodyweight... extremely unstable... total muscle control and strength are required.
What an amazing addition to any training regimen.
I like the fact that Bioneer teaches and shows every training method he knows and has knowledge of he doesn’t downgrade or put down any training method.
This guy goes to the gym does Calateshics Functional mobility fast or slow twitch training balance Explosive. Bioneer is a perfect example of a Fitness influencer
We should be grateful someone like him shares his information and training methods to us and doesn't lie to us
Thank You Bioneer plus you the closest person I know to an actual superhuman.
A "Mario Training Workout" video would be great. He doesn't look naturally gifted, but he can run endlessly and jump high, far, and acrobatically while shouting with joy the whole time. An unprecedented combo of slow twitch endurance and fast twitch leaping ability, defying his build to combine the best of both worlds and doing it all in overalls🍄
It's-uh mee!!
@@StraitjacketFitnessit's-uh me, bye for now!
Wah haaa!
And break bricks with punches 😅
Mike Mentzer was talking about this back in the 70's, slow controlled movement of the weight and 3-4sec negative on every rep. Not only does this greatly reduce the chance of injury but it allows you to reach muscular failure with much less volume. He was way ahead of his time and I'm happy to see his ideas becoming popular in the fitness industry.
Dyel mentzer fan boys are always small though
@@UA-camLoves2CenosorThanks for the dumb asf comment glad you came!
@@UA-camLoves2Cenosor Yeah you’re right, Dorian Yates sure was puny
@@Teebs555 hahahaha you are not dorian yates mate... yikes
@@UA-camLoves2Cenosor ...what? Wow that comment makes you look stupid, English must be your second language because in no way did my comment imply that I thought myself to be Dorian Yates lol; I was simply pointing out that Mentzers most popular "fanboy" just so happens to be a 6 time Mr.O winner, what a coincidence.
I just love how I'm getting confirmation of doing all the right things from this channel
Based
Yeah echo chambers are comfortable lol
Every time you release a video I think back to all the old martial arts montages in movies: there is always some sequence where the wise master instructs the student to control their body through space and they learn and grow from it. It feels like your content keeps pointing back to the "old way" and makes me question most of what I am doing it the gym. Thank you.
Reminds me of mr miyagi
He trained Daniel by some chores which make muscle memory
I gotta say, I love how much of a goofball you are. There shouldn't be any shame in being inspired by dragon ball z or batman or the matrix or whatever, and I love how you act exactly like that. Just embracing the things you love for all the healthy things you can get out of them.
Right? Legit DBZ what the only thing that got me serious about fitness. And I hated running for years until I rediscovered my love for Sonic the Hedgehog
Yeah, immaturity is cute like a baby.
Yes!!
This explains so many odd things about my strength in Highschool Weightlifting the first time! I had gotten obsessed with the slow movements encouraged by Martial arts in middle school and tried doing EVERYTHING slow, when I had time. Only child shenanigans in the countryside haha.
This is exactly why I love my slow push ups and slow pull ups, they don't feel as cool as bobbing up and down continuously but I feel in control when performing them, and training isometrics and slow reps has resulted in the highest amount of strength and skill gains for me.
Excellent video brother 👍
The beginning surprised me! Great video from a great guy
Great video and information!
your boxing skills got so much better!
I really love all the themes with each video. Not only are the themes associated with the goal of each video, they are food for thought.
This is very encouraging since I already do slower movements as part of progressive overload
Loved this one. Absolutely agree. See way too many people lifting with no control.
Love this content.
This makes sense. Reminds me a lot of how Bill Maeda trains, and he trains specifically for his martial art.
Bioneer, W Advice 👌🏿
you sir, are a nerd. and it makes your videos so much better than if you did not nerd out and have fun
jeez Adam, you're heavy bag work has improved so much. I mean that literally not as a euphemism.
Cool video man, thanks
Love your wayof explaining.Really great..I truly appreciate you.God bless you man,congrats you certainly deserve alot of follow.I'll share your work my social media...(for what ever that's worth😂)Cheers man!💪🏼👍🏼
I remember a time when I was made fun of for sticking with lower weight and controlling it. I bet those guys are still cheat repping the same weight today, years later.
Great stuff, as always, Sifu Siniki!
Good useful video. As well a weight training, I also do yoga, which is slow and controlled movement. From this, going forward I'm going to include this in my weight training.Thank you.
Would love an updated fast twitch guide
Bioner really loved your content and changed my whole program that has been every benefical .
I have a request can you make vidoe on white room training class of elites like you have made on anime like one punch man etc.
Ah, *how **_painful_*
I was trying to bulk when you posted you're strength to weight video and am trying to max power now that it's moving into Spring. 😅
Just my luck, I guess...
Awesome. I loved the fast twitch and slow twitch workouts. Been doing for 20 years and my muscle mass and tendons are still string af. I was sidelined due to a bjj injury. I'm still stronger than ever. Just need my cardio back.
How old are you?
8:29 When delving into slow twitch and fast twitch muscles, it's crucial to understand it's about their fatigue rate, not contraction speed. Slow twitch fibers excel in endurance due to their slow fatigue, while fast twitch fibers tire swiftly during intense efforts. Training slow twitch fibers involves endurance exercises, not slow movements. Remember, motor units activate in an all-or-nothing manner, recruiting smaller units first and progressing to larger ones as effort increases or fibers fatigue. However, there is something to training slow, especially if you reach muscle failure, since it ensures that all muscle fibers get tapped. It’s not load-mediated but rather fatigue-mediated.
Indeed. If you lift heavy but go to failure you may find that your remaining smaller motor units aren’t capable of moving the muscle alone, thus they don’t get adequately challenged. If you use a lighter weight but go faster, the high speed will still involve recruitment of the larger motor units. So you need to go slow for this to work. Plus this removes the momentum and reduces angle specificity as discussed in the first part of the video.
@@TheBioneer The most effective method I've discovered for engaging all muscle fibers is by slowing down repetitions and using a load that leads to failure in about 1-2 minutes with consistent, controlled tension. Advocating for controlled and slowed movements ensures tapping into all muscle fibers in their specific order. As slow fibers fatigue due to a initially light but progressively fatiguing load, larger fibers take over. The key is using a load maintaining a consistent time under tension of 1 to 2 minutes-no locking out or resting at the bottom. The goal is thorough fatigue of all fibers.
Regarding your video message, it wasn't clear if you suggested training slowly to failure or avoiding failure. Avoiding failure during slow movement may enhance skill and control but might limit muscle gains. To build muscle and strength, reaching failure engages all muscle fibers, even though it presents challenges in practicing bodyweight skills. It's a trade-off - gaining size can make bodyweight skills more challenging. I appreciate your response, enjoy your videos, and always find them thought-provoking.
@@paezwa33 I completely agree with you, after watching this @TheBioneer video, around the 2 minute mark he talks about fast movement engaging fast twitch fibers and slow movement engaging slow twitch fibers, which is a common and complete misconception. Was gonna comment about that, but you already explained it very well, thanks.
@@rvb4212 You’re correct, it's a common misconception, likely influenced by semantics. When someone hears "slow," the immediate association is with slow movement, and the same goes for "fast" and fast movement. However, this isn't how muscle fibers activate. Once the brain signals the motor unit to engage, it fires up with maximum force, whether it's a slow-twitch fiber (slow to fatigue) or a fast-twitch fiber (fast to fatigue). It's like an on/off switch, similar to a light bulb, but without a dimmer that is.
@@paezwa33 From my understanding when you take a set for example (lifting weights), slow-twitch will be recruited first (as they are energy efficient I guess), the further you go in the set and the harder it gets more and more slow-twitch will be recruited, until slow-twitch isn't enough anymore to deal with the load, now fast-twitch are being recruited and when reaching failure the most muscle fibers will have to be recruited (both fast and slow-twitch).
This was a good video thank you！
Hi Adam. Huge fan thanks for your work. I recently bought super training 2.0 but I can’t get my head around gauntlet sets. Would you mind doing a video on it explaining?
Thanks
Love the intro😂slow twitch muscle fiber development is part of what makes us human.
I've trained this way for most of my life using slow, controlled body weight exercises. And when I Box or do Muay Thai, my punches and kicks still have power. 😎
Great video! Love all your stuff. At 52, it keeps me motivated! Would love to see a collaboration between you and @BryanJohnson at Project Blueprint. Bye for now!
They call me The Livestream. Cause I’ve got all this twitch.
Nice
Lol
Looking pretty jacked. Nice.
Thank u for explaining what motor units are hehe
Can you make a video on what martial art/arts are most effective? There are so many debates on which martial arts are good for self defense, exercise, tradition and aesthetics. would love to see your take on this, great video as always.
Train mma
I am into the same thing I have trained different.
According to me you have to be Allrounder need parkour basic so you can run some defending techniques strikes basic judo bbj knee elbows ckokes defending chokes knife drills knife block(you will get cuts in knife fight for sure ) etc.
Some things which matter equally
Situational awareness (maybe you get into fight and there are his friends. emergency exist position of objects which can be weapon of , opportunity)
Fight IQ and stay calm (you can practice millions of moves but if you don't know when to and how to use in real situation)
Basic CBQ for weapons handling
Human behaviour body language so U can predict him the enemy gonna attack (whoever attack first has upped hand)
Negotiation and manipulation tactics ( so you can dodge a fight most of the fights start verbally first)
Self control (you don't wanna put yourself in locks by hitting in places like eyes grions which can cause permanent damage to enemy or life lose and regret to use.
There is no limit when it comes to self defence.
Most of instructors say run but you alway cannot run maybe you are with your family or in home .
Taiji. The problem is find someone who can teach it. It is primarily fast wrestling/grappling in a scenario of striking.
But the problem is really finding someway to train it the correct way. The park health thing is good for health but it lacks the explanations behind the moves and that BS of push hands that they even do tournament is only one kind of exercise amidst the complete thing. Or learn wushu sanda. Is almost complete
Convict conditioning pushed this method. 3 seconds up, one second pause and 3 seconds down. 5 reps felt like 15. Plus. I never worried about pulling anything
Your punches have improved! Seems more explosive and harder now!
Better follow through on the back hand and shoulder, hip rotation. Hook needs tidying up next. This man always strives for excellence. It is awesome to see the improvement in all the areas he trains with each video 😊
Your boxing skills are more impressive than most professional boxers. It’s so natural and relaxed, something that kungfu people know
Was just watching Mandella Effect videos n u open with one😅
Bioneer would genuinely be so fun to train with lmao, I'm like 45 seconds in and loving it
Your punching technique is much better now days.
Those crosses at 4:20 look vicious! Physique is amazing B. How many hour (on average) do you train?
Club bell is great for slow and controlled weight training.
Next:training fast twitch muscle fibers type 2a for endurance.
He did one in the past but I would love it if he made an updated one
@@MiyamotoMusashi. I said training for endurance not strength.
@@ktheterkuceder6825 oh my bad I skimmed through the comments so I didn't read it properly
Can you do a video on women and training with PCOS? If there is any differences or myths surrounding training, loosing weight and building muscle with PCOS?
Hello Bioneer, great video. I just wanted to ask where you get all your training knowledge from and if you've read the the "Overcoming Gravity" by Steven Low.
I have a fever, and the only prescription is more rings, i need gymnastic rings babyyyyy.
Btw indian bronze era bodybuilders knew this and other lifters of that same period were known for having insane muscle control. Imagine combining traditional resistance training with some of the more strenght requiring assanas from yoga. Youd become an absolute unit
This sounds a little like a reverse pyramid into escalating density training.
So, do warmup sets up to your heavy working set, then pyramid Down, and then do the slow teitch with the lighter weights, working like every minute on the minute or such, and alow movements until failure.
Picking on a 5-3-1 type workout, youd do the warmups, say squatting warmups, to like 200#, lets say, so we have a number, then you hit your 1 at 200#, then 3 at i think 180(?), then 5 at i think it would be 150(?), so yoyre reversing 5-3-1, and rhen do slow reps of 100# or lower, and just controlled all the way through the movement, using high and low bar, maybe even body weight.
Does that match anyone else's thoughts on this? Is it better to work these aspects on different days, or maybe at different times, so do claisthenics in the morning to teain slow twitch, then do the explosive movements in the afternoon ro maximize hypertrophy?
I broke my weighted pullup record, focusing only on bodyweight high rep range pullups for the last month. And not consistently training either.
'You think thats air you're breathing now?'
40 second in and i like this a lot already 😮
1:57 the way you prronounced grroups is Eevil
Can you make a video on jiri prochazka's eye training?
Adrenaline training, Jiri's eye training, gauntlet sets explored, and Mario training, seem to be the want from this comment section, and I agree completely. I hope you never feel like you have to resort to following any other Creator's topics, there are so many fun ones that fit so naturally for the channel, and I could see coming from a functional training 3.0 book.
Adrenaline training hell yeah
I'ma do some quasi-static chinups and pullups today! Not to mention slow benches
I’ve just finished ‘ horse stance ‘ 4 sets of 2mins ,I’m increasing by 10 seconds every day ( 6 days training week ) .I hope to eventually get 1 set of 10 mins - getting there but bloody agony 😮 once I get there I’m gonna increase by 10 seconds daily until I reach 11 mins , then 12,then 14 ,16 and finally 1 set of 20 mins . I train with light dumbbells 7.5 kg & 10 kg , but high reps . I also use my homemade isobow with great results in toning and strength .
For the first part of this year I've decided to cycle one explosive day per week, so one week itll be explosive movements on leg day, next week on pushing, next week on pulling etc. Maybe I'll cycle an intentionally slow twitch day as well.
if irecall correctly even the old nautilis machine training was to go 3 seconds on the positive and 5 seconds on the negative
Im taking the squichy egg 🍳
I'm mostly interessted in where the squishy egg came from
Your punching technique is starting to.look a little better
Fast up-slow down should be the approach but oftentimes you just forget to implement it when you’ve so focused on the workout
Slow ups, too.... sometimes
I basically consider The Bioneer a Baki character or a video game who has to many skillsets
Guy a scientist
Okay I have only one question: where did you find these glasses ?
Do you know if doing extreme amounts of upper body sets will result in the muscle shrinking as the slow twitch fibers take over like what happens with the legs of long distance runners? Or is that something that only happens in the legs
It will certainly cause atrophy, since the muscles will have to adapt to be more efficient and able to work for longer, and they do this by becoming thinner.
My man white Morpheus 💪
Will there be a traditional new 2024 Batman Training video?
This is the same reason to practice tai chi, qigong and wudang.
what if we pair both of them?
[Slow eccentric
pause
explosive concentric
pause]
x repeat
This is probably why I got so ripped growing up on a farm. Lots of explosive and controlled movements doing farm work. As an adult, explosive concentric and slow eccentric is the only way I've ever felt the burn in my chest muscles, and it fires it up everywhere else too. Way more overall strength and stability results too.
I'm pretty sure that the volume of doing it everyday is the real MVP there
we need you to make a training video for jiu-jitsu
the way you drop your left when throwing the right hook would get you knocked out quick.
How to train like Sisyphus?
Asking yet again for a potential video about adrenaline training. How to "control" it, jow to be more sensitive to it...
LMFAO XD GREAT intro!
Squishy eggs are the best Haribo...that's not my only take away from this video!...But it is the most important.
If slow twitch are always activated, but you don't really fatigue it if you only do explosive training and therefore they won't adapt... Isn't the conclusion: do drop sets?
0:55 as I remember myself I always didn't understand, why there is so much attention to the weight and volume. Instead of attention to the action and to the control of your body in action and in movement. Imagine some sports athletes in swimming, running, jumping, climbing, cycle or this types of athletics, decathlon, heptathlon sport.
Yeah, to do some stuff with weights it's a pleasure and hard work. What is next. That gave me a bunch of endorphins, my body feels good and ready to do stuff. What is next?
I swear.. I saw the biggest guys in my gym do this.
I copied it, and i'm now also bigger than ever.
I still don't getit, but trainning slow, works..
Nice impression of morphos.
That's ma boi
How do we get a jawline like you have?
How did you do your animations?
Unity 3D 😁 Bit of code, bunch of plugins, some bought models, some made. I call the project “BioWorld 3D” because I’m a massive nerd 🤓
Is this why I feel lighter weights more than heavier ones? If I do 5x5, yeah, the fifth rep is tough, but I don't feel much. However, if I did a 20 rep set, that 20th rep is pure pain lol
Interesting
When you use exceptional graph to say: "train slow motions as well, it's useful to performance"
And, why are only discovering this now???
The Bioneer, Godfather of the Squishy Egg community 😄
Can you make an video on how to Quit smoking
Studies showed that slow twitch fibers will activate no matter what, but fast twitch do not, so it’s better to train for fast twitch, as the slow twitch will be trained at the same time anyway.
But not necessarily so as to encourage growth or neurological adaptation. Which is where going slower and using lighter weight has merit
You’re trying to redefine the concept of Time Under Tension, which requires the lifter to figure out at which point of the movement the tension is at at its maximum. Also, if you’re having to use your legs or other parts of your body to complete a set (which you demonstrated on this video) then your concept of “weight control” goes out the window.
Carmelo Bosco said that when you hypertrophy the slow twitch fibres, it has a dampening effect on the fast twitch fibres, so basically makes the fast twitch fibres less efficient and therefore slower.
purpose...purpose...purpose... is "Hypertrophy"
Can somebody tell me how tall bioneer is, how much he weigh and his current age? Simple curiosity
He's 5'8" and I think he once said his bodyweight was around 190lbs👍
@@perfection-0__0_18 ok thanks a lot, we're the same height but he's a lot heavier than me, i guess i'll keep on bulking