Humans are actually better at throwing than at endurance events. If a human raced an ostrich in a marathon, the ostrich would absolutely smoke us. Wouldn’t even be close. There are zero animals on Earth that could even come close to throwing a baseball or football or javelin as well as us, though.
Yeah humans aren’t actually THAT insane at endurance running, what makes us the best endurance hunters is our walking efficiency. No other animal matches how long we can walk without getting tired. So we could chuck a spear into a big antelope for example and proceed to track it and slowly walk it down.
@@BenWinney rest a lot, have 2 sprint days per week, only sprint 3 times per session for like 50 yard or so and rest 5 mins between sprints. Basically prioritize rest and then when you do run, you run hard as you can for a short period and its supposed to make fast sprinters
Exactly. When an athlete displays extraordinary talent in sprinting, the coach usually gives them the "feed the cats training". Essentially setting up small incremental goals in speed on a monthly basis. Training is done with lots of rest and athlete is asked to perform few high intensity repetitions. Theory is that the athlete is already very gifted and you try to wake up the speed genes inside of him. Instead of trying to "build them" like it is done with regular, non gifted athletes.
Very great video. I know nothing about exercise science but I needed to know this. I am 64 years old and I am fighting sarcopenia. I did some weight lifting with a trainer at a gym. This was helpful but really didn't make me energetic and usefully strong. Recently I started gymnastics. That is really doing the job. I work out every other day and make sure that I eat a pound and a half of assorted meats a day. I feel amazing and, with the help of this video, I kind of understand why. Thank you for sharing.
Good video! I did sprinting in high school 1 season, did sprinting for about 3 years on my own but never did less than 40 yards in training, then got injured, currently been doing kickboxing for almost 2 years but have avoided distance running or jogging having only done runs of 3+ miles less than 5 times in those 2 years. I’m hoping to get back into it with focus on short distance sprinting and plyometrics. My all time best 100 was prob a mid 12. Currently 23 years old and hoping to see some big improvements as my muscle genetics are good and me and my siblings have always had some type of natural athleticism even if not on pro levels
thx for the vid, i’ve just recently watched the usain bolt documentary and i’m really interested in sprinting and running, (simple in the surface, but with lots of specifics) is also very interesting the place that has the muscle mass in this kind of sports
This video is slightly misleading imo. The total amount of type 2x muscle fibers does not decrease, it is simply so that the proportion of the type of muscle fiber decreases compared to other types in the muscle. You do however actually increase the total amount of type 2x muscle fiber with normal type of training that you stated “decreases type 2x muscle”
@zoroverse8358 sorry I’m a bit dense which, which workout style are you referring to that is actually beneficial for increasing type 2x muscle fiber amount.
@@owenschell9964 Well im not sure about endurance training (such as long distance running) i could look into it if you want, but strength training, such as lifting weights, so basically the training that the guy in the video said would decrease type 2x muscle. So think about it like this (this is very simplified) If you have originally 10 fibers of type 2x, and 10 of type 2a. If you train strength training you might end up with 15 type 2x and 100 type 2a. The proportion of muscle type 2x has decreased (from 10/10 to 15/100), but the total has increased (from 10 to 15) The guy in the video said that type 2x muscle fiber decreases when in actuality only the proportion has.
Using autoregulatory sprinting, and literally sprinting like once every 5 days I went from 21-22.5 mph in 2 months. (I went from 19-21 in 1 year side note from normal feed the cats training, doing 3 40s twice a week)
You've done a fantastic job in this video collecting information, summarizing, etc. With respect to heavy loads, 1-5 RM where the speed will be slow due to the force-velocity curve despite accelerating at maximum. Is the problem the slow speed or the proximity to failure? (which generates fiber type shifts). I remember asking Chris about this, and he said that with heavy loads the effect was less, and that you could reduce the conversions by keeping RIR 1-2. I hope you see the message.
I believe it's the fatigue that causes fibre shifts. Low rep sets with heavy weight will cause less peripheral fatigue than higher rep sets with lighter weight, even if proximity to failure (and thus rep speed) is equal. It seems counterintuitive, but the longer set durations involved with lighter weights lead to more calcium ion buildup in the muscle which causes more muscle damage, which seems to be a big factor in fibre type shifts
@@BenWinney Thanks man!! Maybe as an idea you could make a video on how to improve muscle hypertrophy by avoiding fiber type shifts. With cluster sets, and moderate or heavy loads but using the RIR correctly. Although heavy loads will be key to this objective.
VAULTING QUICKLY became my very best event, by a landslide, on a private competitive gymnastics team, when I was about 9 or 10 years old. Floor (including tumbling) was my second best event. These FACTS prove I was a 'power gymnast.' The experienced coaches/owners are able to test and determine any young gymnasts' strengths and weaknesses. I got into natural bodybuilding later on, using power and strength to lift heavy weight, pound-for-pound, consistently - every day I trained. I was able to bench 1.5× my bodyweight and squat 2x my bodyweight within my FIRST YEAR of training!!! These are GOOD/RELIABLE EXAMPLES of INHERENT FAST-TWITCH muscle fibers. It's important to remember that inherent fast-twitch muscle fiber types are all on a spectrum - a scale. Ditto with inherent slow twitch muscle fiber types. But I'm not sure about 'most people being in the middle somewhere - about 50% equally.' The biologists/kinesiologists taught us otherwise decades ago. Is there new info today, as far as biogenics? That MIGHT explain how many people seem to perform "in the middle range between the two polar opposites."
Cool video. I don't think all those things should be overly-prioritized, especially by people who don't compete in very highly intense sports, like 100m, but interesting perspective nonetheless. This should help to implement and effective workout for mma
Correct, this will only benefit you if you train exclusively for 100m, throws, or jumps. It could potentially help with olympic weightlifting (maybe not because they need to train max strenght), golf, football goalkeepers, and not many more that I can think of, the rest of the sports require some levels of endurance
Ancestry test told me I have a genetic variant that produces a high fast-twitch fiber ratio. Seeing how my old lifting routine was faulty, now I'm training to be a powerlifter
Hey brother, I’m confused when you stated that chimps are 35% stronger then a human at the 0:36 mark. I’ve always heard that chimps in general are around 3x the strength of an average man.
Sorry I thought I put the study on screen. Here it is: www.pnas.org/doi/full/10.1073/pnas.1619071114 Chimp muscle can produce a maximal dynamic force of about 125.6 kN/m^2, while human muscle can produce about 93.0 kN/m^2 (chimp muscle can produce about 1.35 times more force than human muscle). Max power output of chimp muscle is about 220.7 W/kg and for human muscle it's 163.8 W/kg (again about 1.35 times higher for chimps). Things like limb length and the specific task will also affect real-world strength though, so they might be more than 35% stronger than us for practical purposes
They are not 3x stronger. If we were the same size as them maybe they would be. But since we are much larger than them the difference isnt that much. Very well trained muscular/athletic individuals are stronger than chimps. But pound for pound the chimps are way stronger
I’m a soccer player but I really want to get fast to stand out on the field, of course I also need to train my endurance so is it fine if I just train endurance 1 time a week which is super fatiguing?
This video is not about how to gain strength. Or even size. It’s about speed. You can do either and make great gains. Pick the one to think you’ll enjoy more and commit. Also make sure you’re eating enough.
there's a video about strength training vs size training on UA-cam I think it can give you some ideas like don't train for longer reps, do 3 sets of mostly 4-5 reps maybe 6 with greater volume(weights).
Do you actually need to rest 5 minutes after a 30 meter sprint(which probably lasts 4-5 seconds)? I do 30 meter sprints( on a hill that’s probably 10 degrees incline or less) and rest for about 90-120 seconds. I do 5 reps total, 3 times per week. At no point am I tired from cardio issues. I read that one should rest for about 15-20 times the duration of the sprint for speed training. I also do bounding with a similar regiment 3 times per week. For strength training, I train 4 times per week(upper lower) with weighted ring calisthenics and barbells with reps of 3-10. For warmup, I do plyos (i.e. fast band rows, clapping pushups) and isometrics( pushing and pulling for 1-2 seconds). For martial arts I train 8-12 hours per week at high speed and intensity. For cardio I do 2 times per week bike for 45 minutes at a leisure pace and once per week I do a down workout with burpees(takes no more than 15-30 minutes). I have become stronger and faster. The studies probably are flawed by design because they don’t measure total type 2x fiber count, but in comparasion to the 2a muscle fiber types . The decrease is caused by the fact that the 2a grow faster than the 2x.
If you can fully recover in less than 5 minutes, then you can rest less than that. Your training routine looks very solid The amount of each isoform of myosin heavy chain is first quantified using immunoblotting or PCR, then turned into a percentage of the total. Changes in actual protein content and gene expression of each fibre type can be observed, not just as a proportion of the total. This shows that the isoform of the MHC is changing, not just that fibre type proportion is changing due to different rates of hypertrophy of some fibres
I feel like the easy way to know if your rest is long enough is...does your speed decrease between reps? Or does it stay the same (or even improve as you get more and more warmed up)
If I go sprint train 2-3 times a week and then go to the gym the same day 2-3 times a week, would it allow me to focus a little bit more on max strength in the gym rather than explosive lifting since the max sprints would fulfill that, or should still focus on more explosive lifting on top of sprint training?
With cluster sets ie 2 reps and 16 sets, how long do we wait in between sets? Also for a boxer trying to have explosive powerful movement in both hand and foot speed what workouts would you recommend? Thanks
Nice video would building strength first Then switching completely to this explosivity make me lose my strength Because we know that power needs strength to a certain degree
I think most good programs start with muscle/strengh accumulation then shift to power/explosivity. The ones I've done have, at least, and have paid dividends
You wouldn't lose much strength. Maybe a little bit because strength has a big neural component which requires regular practice of heavy lifting to maintain. But like FyerBear said, rotating between different training goals (e.g. strength Vs explosiveness) is pretty standard practice in sports programming. It's called block periodisation. It's impossible to maximally develop everything at once, so you prioritise one or two things while maintaining others
@BenWinney I am not competing just want to build every athletic aspect and be capable in every situation I am now on a program that has everything not priotizing anything Do you think block periodization will help my goal or my current program is sufficient
@@BenWinney When you exhale completely while exercising, your body does a number of things, including: Reducing abdominal pressure Exhaling reduces the amount of pressure in your abdomen, which can help prevent internal injuries like hernias and vessel strains. Pushing air out of your lungs When you exercise, your abdominal muscles contract and push your diaphragm against your lungs, which rapidly pushes air out. Slowing muscle fatigue Consistent breathing patterns help ensure your muscles receive the oxygen they need, which can help slow down muscle fatigue. Proper breathing during exercise can also help you: Control your body Stay calm and alert Engage your muscles Lift more Improve blood circulation and heart health Maximize your workout and fitness level
@vinuzo9548 every video like this there's 1000 people arguing about extremes or fad keto/carnivore diets and very few people being like "what if you just ate well and got a little bit of everything?" Lmao. Props to you for being one of the sane ones
I’ve run a 10.6s 100m and a 47.5s 400m on 0 carbs. I know they aren’t Olympic standard times but if carbs were really necessary wouldn’t you expect to see me failing. Your body definitely runs off of glucose but it doesn’t need to get it all from carbs and jacking up your blood sugar can actually have some adverse effects. Your body can make glucose through many processes and carbs are just one. I’m not suggesting getting rid of them all but carb loading is completely bs.
I agree with almost all points. but I wonder if the results would be the same if for example in the weight training studies, if someone is also performing high velocity plyometrics. Maybe the decrease would be much less? I'd think so
Sounds like maybe type two x might be slightly overrated for sprinters. Im interested to see if throwers and jumpers have a far greater percentage than sprinters
I heard about training/detraining, to increase your total muscle mass then detrain so that all this muscle you built returns to fast twitch muscle once youre sedentary what do you think of this
It could work but the timing would need to be pretty on point, like during a taper before competition. Sedentary for too long and you'd start losing muscle mass. Also I think you're more likely to shift to type IIx fibres by using high velocity training rather than bodybuilding
How do i incorporate this to my strength and conditioning for mma? I want to become more explosive but i dont want to lose my cardio Both explosivness and cardio are important factors of mma So what should my ideal training plan be?
In reality, the increase is probably very minimal since it’s mostly determined by genetics. Therefore, it wouldn’t make a drastic effect on your cardiovascular performance. The fast twitch muscles of an Olympic sprinter can’t be trained, that’s genetics son.
Buy if you have increased fast twitch muscle, does it mean your cardio endurance will decrease ? I am a greco roman wrestler and i feel faster twitch muscle will be a great add to my tool box
This kind of training will benefit you for throws and moving quickly, but you should still include lots of endurance. Greco-Roman wrestling probably uses mostly type IIa fibres, a mix of power and endurance.
If you're purely trying to get type IIx fibres, you don't need to slowly lower the weight. For strength and hypertrophy, you can lower it under control, just not longer than like 4 seconds
@@ettorecnt are you silly? 2 reps of pull-ups throughout the day will not effect me at all. Even 8 pull-ups throughout the day would be so below failure/effort level I’d be fine
@@vineqar333 you are silly you call your rest days "non workout" and still workout. This is what's wrong with modern fitness. People brainwashed they can't even rest and chill
@@BenWinney It's an interesting one. I guess it depends where your pitfalls are you need to focus on via periodisation. Funnily enough you posted this the day after my muay thai pt told me I need focus more on speed and 'pop'.
Generally for boxing speed is better but realistically is you’re just wanting to punching something hard it doesn’t matter that much as long as you have good technique (in theory just being heavier is better)
tf you mean?? Stronger punches are faster punches. If you are punching, you don't press your face against someone's face, but rather accelerate your fist at a lethal speed.
@@overlord3481 Speed is corelated with strength but not exactly for example someone can have a punch like a bullet (fast) or a punch like a train (strong) George foreman punches strong Mike tyson punches fast
@@PoleBrotherhoodEven Foreman's punches were lightning fast. This thing you're describing has more to do with boxing style and weight differences. Tyson's punches are slightly weaker, but also rapid, he overwhelmed his opponents with the quantity rather than quality of those punches. When you have less time and you are very up close to your opponent, you have less time to prepare each punch. Foreman kept a larger distance, gave more thought into each punch, while also being heavier than tyson. But speed always triumphs. Kinetic energy formula shows that velocity is squared and plays a much greater role in energy transfer.
@PoleBrotherhood I think it's easy to mistake some powerful guys as being slow because their footwork or punch output is slow. But a hard punch, the actual punch itself, will be fast.
It will reduce your type IIx fibres yes, but it increases your type IIa fibres which are still very powerful. Don't worry about that too much If you include some explosiveness training and don't use super high volume with heavy weight, you'll preserve type IIx fibres to a decent extent
What about blacks they seem to function both way they seem to have high twitch fibers helping in hypertrophy and also on the other hand they also seem to have endurance when considering jamaican athletes.
You should be more respectful when talking about people. There's a good video called 'The Role Race Plays In Sport' that explains what you're looking for, its more to do with region rather than race in general, in the east of africa they tend to be more slow twitch dominant and in the west more fast twitch dominant. Its due to different environmental pressures.
It's because Africa is gigantic. There are all types of climates, altitudes, and etc. As so, the life forms have to adapt, creating diversity. In the case of humans, it originated the most diversity of all world. In this continet, there are both the tallest and shortest people in the world, the fastest and the ""slowest"". As the coment above says, in west africa (wich most of the black people in the America continent are descendents from), people tend to be more fast twitch. Various theories goes around, i think, but the most accepted is that it was an adaptation to Malaria; fast twitch muscle fibers, or "white" muscle fibers, have less red blood cells, and that correlates somehow (i dont remeber exactly lol) with higher survivability to the desease. And there are kenyans, for example, whos high altitude and probably more factors that i dont remember of, made them slow twitched ultra runners. Thats basically it
"Black" "white" "asian" "indigenous" all have lots of diversity. Your question doesn't make sense unless you group people together in an arbitrary manner.
Hypertrophy training is great for type IIa fibres, not so much for type IIx but it's not like you're gonna become super slow. I would say keep the volume pretty low, don't train all the way to failure (use 1 RIR instead), use long rest times (3+ mins), don't overdo the eccentric contraction, don't overuse long muscle-length movements. And include some explosive training sessions where you can (jumps, sprints etc)
its insane the rest of us have to watch videos and research science and follow protocols for things that west africans have more of naturally, life aint fair
If you primarily only train fast twitch training style JUST so you know you won't be good at sex. Just something my dad said. He was an athletic freak and he was one high jump away from qualifying for the Olympics but he was like 5"9 other guy 6"2 what a bummer. But yeah 😐 don't train just for fast twitch it's very stupid
Would really like it if you did a part two including isometrics and plyometrics to build speed/athleticism
I second this 🙏
Seems like people agree with you. I'll get to work on it
@@BenWinney Thanks bro keep up the good work. Just hope you don’t slow down.
@@BenWinneyMobility, Dynamic stretching, Static stretching, VO2 max/zones. Maybe throw those in there
@@BenWinney Yes please do this as soon as possible I need a routine
Humans are actually better at throwing than at endurance events. If a human raced an ostrich in a marathon, the ostrich would absolutely smoke us. Wouldn’t even be close. There are zero animals on Earth that could even come close to throwing a baseball or football or javelin as well as us, though.
Yeah humans aren’t actually THAT insane at endurance running, what makes us the best endurance hunters is our walking efficiency. No other animal matches how long we can walk without getting tired. So we could chuck a spear into a big antelope for example and proceed to track it and slowly walk it down.
@@Crakinator Bingo! I wish more people understood this. That Chris McDougall is a wack job.
This goes along precisely with the "Feed the Cats" sprint coaching philosophy.
Interesting, do you mind telling me about that philosophy?
@@BenWinney rest a lot, have 2 sprint days per week, only sprint 3 times per session for like 50 yard or so and rest 5 mins between sprints. Basically prioritize rest and then when you do run, you run hard as you can for a short period and its supposed to make fast sprinters
@@backwardsyoga It sounds pretty similar to what I described in this video for sure
Exactly. When an athlete displays extraordinary talent in sprinting, the coach usually gives them the "feed the cats training". Essentially setting up small incremental goals in speed on a monthly basis. Training is done with lots of rest and athlete is asked to perform few high intensity repetitions. Theory is that the athlete is already very gifted and you try to wake up the speed genes inside of him. Instead of trying to "build them" like it is done with regular, non gifted athletes.
@@BenWinney youtube.com/@coachtonyholler?si=mMKxkwl1yUDo21_n
Very great video. I know nothing about exercise science but I needed to know this.
I am 64 years old and I am fighting sarcopenia. I did some weight lifting with a trainer at a gym. This was helpful but really didn't make me energetic and usefully strong.
Recently I started gymnastics. That is really doing the job. I work out every other day and make sure that I eat a pound and a half of assorted meats a day.
I feel amazing and, with the help of this video, I kind of understand why.
Thank you for sharing.
Bro where have you been my entire life, I needed knowledge like this
Good video!
I did sprinting in high school 1 season, did sprinting for about 3 years on my own but never did less than 40 yards in training, then got injured, currently been doing kickboxing for almost 2 years but have avoided distance running or jogging having only done runs of 3+ miles less than 5 times in those 2 years.
I’m hoping to get back into it with focus on short distance sprinting and plyometrics. My all time best 100 was prob a mid 12. Currently 23 years old and hoping to see some big improvements as my muscle genetics are good and me and my siblings have always had some type of natural athleticism even if not on pro levels
What an incredible video,now I can't wait for slow twitch muscle video😊🎉
Great vid man. Looking forward to building more muscle 💪🏼 🔥
That was really one of the best videos I ever saw. Keep going💪
Conducting an episode on a very important topic, which is (muscle recovery).
thx for the vid, i’ve just recently watched the usain bolt documentary and i’m really interested in sprinting and running, (simple in the surface, but with lots of specifics) is also very interesting the place that has the muscle mass in this kind of sports
The best way of increasing your fast twitch muscle fibres is actually long-term bed rest!
Plyometrics, oly power lifts and KBs are best for this kinda training too
This video is slightly misleading imo. The total amount of type 2x muscle fibers does not decrease, it is simply so that the proportion of the type of muscle fiber decreases compared to other types in the muscle. You do however actually increase the total amount of type 2x muscle fiber with normal type of training that you stated “decreases type 2x muscle”
interesting point. hybrid athletes like fighters, basketball players etc, should take note
@zoroverse8358 sorry I’m a bit dense which, which workout style are you referring to that is actually beneficial for increasing type 2x muscle fiber amount.
@@owenschell9964never self deprecate. Call them wrong and they’re more likely to help you by arguing.
@@Seyiu. Or just ask normally without provoking them.
@@owenschell9964 Well im not sure about endurance training (such as long distance running) i could look into it if you want, but strength training, such as lifting weights, so basically the training that the guy in the video said would decrease type 2x muscle.
So think about it like this (this is very simplified)
If you have originally 10 fibers of type 2x, and 10 of type 2a. If you train strength training you might end up with 15 type 2x and 100 type 2a. The proportion of muscle type 2x has decreased (from 10/10 to 15/100), but the total has increased (from 10 to 15)
The guy in the video said that type 2x muscle fiber decreases when in actuality only the proportion has.
The video was very informative and useful!
I appreciate the support. Glad you enjoyed
Using autoregulatory sprinting, and literally sprinting like once every 5 days I went from 21-22.5 mph in 2 months. (I went from 19-21 in 1 year side note from normal feed the cats training, doing 3 40s twice a week)
You've done a fantastic job in this video collecting information, summarizing, etc.
With respect to heavy loads, 1-5 RM where the speed will be slow due to the force-velocity curve despite accelerating at maximum.
Is the problem the slow speed or the proximity to failure? (which generates fiber type shifts).
I remember asking Chris about this, and he said that with heavy loads the effect was less, and that you could reduce the conversions by keeping RIR 1-2.
I hope you see the message.
I believe it's the fatigue that causes fibre shifts. Low rep sets with heavy weight will cause less peripheral fatigue than higher rep sets with lighter weight, even if proximity to failure (and thus rep speed) is equal. It seems counterintuitive, but the longer set durations involved with lighter weights lead to more calcium ion buildup in the muscle which causes more muscle damage, which seems to be a big factor in fibre type shifts
@@BenWinney Thanks man!! Maybe as an idea you could make a video on how to improve muscle hypertrophy by avoiding fiber type shifts.
With cluster sets, and moderate or heavy loads but using the RIR correctly.
Although heavy loads will be key to this objective.
VAULTING QUICKLY became my very best event, by a landslide, on a private competitive gymnastics team, when I was about 9 or 10 years old. Floor (including tumbling) was my second best event. These FACTS prove I was a 'power gymnast.' The experienced coaches/owners are able to test and determine any young gymnasts' strengths and weaknesses.
I got into natural bodybuilding later on, using power and strength to lift heavy weight, pound-for-pound, consistently - every day I trained. I was able to bench 1.5× my bodyweight and squat 2x my bodyweight within my FIRST YEAR of training!!! These are GOOD/RELIABLE EXAMPLES of INHERENT FAST-TWITCH muscle fibers.
It's important to remember that inherent fast-twitch muscle fiber types are all on a spectrum - a scale. Ditto with inherent slow twitch muscle fiber types. But I'm not sure about 'most people being in the middle somewhere - about 50% equally.' The biologists/kinesiologists taught us otherwise decades ago. Is there new info today, as far as biogenics? That MIGHT explain how many people seem to perform "in the middle range between the two polar opposites."
How much we can see the difference in our performance with these ,practically speaking?
Cool video. I don't think all those things should be overly-prioritized, especially by people who don't compete in very highly intense sports, like 100m, but interesting perspective nonetheless. This should help to implement and effective workout for mma
Correct, this will only benefit you if you train exclusively for 100m, throws, or jumps. It could potentially help with olympic weightlifting (maybe not because they need to train max strenght), golf, football goalkeepers, and not many more that I can think of, the rest of the sports require some levels of endurance
Amazing vid mate, thank you
Ancestry test told me I have a genetic variant that produces a high fast-twitch fiber ratio. Seeing how my old lifting routine was faulty, now I'm training to be a powerlifter
great quality vids as always
Well, disappointing but good to know fast twitch is completely incompatible with my current training goals
If you don't mind me asking, what are your current goals?
@@TxrtlyzI bet it is to gain muscle mass
Yeah what you doing?
@@Rasta-rh8ct the biggest muscle fibers are fast twitch
@@adonvictussorry bro forgot 😅
Amazing video, thank you so much!
Good to see you're a chrisbeardsly follower. I recognised his graphic that u used.
Nice vid man
Yeah, human vo2 max and endurance is pretty awesome until you learn pronghorn antelope has a vo2 max of~ 300 😂😂. Great video, enjoyed it!!
Can you tell us what workouts to do in the gym or at home for type two X
Hey brother, I’m confused when you stated that chimps are 35% stronger then a human at the 0:36 mark. I’ve always heard that chimps in general are around 3x the strength of an average man.
Sorry I thought I put the study on screen. Here it is: www.pnas.org/doi/full/10.1073/pnas.1619071114
Chimp muscle can produce a maximal dynamic force of about 125.6 kN/m^2, while human muscle can produce about 93.0 kN/m^2 (chimp muscle can produce about 1.35 times more force than human muscle).
Max power output of chimp muscle is about 220.7 W/kg and for human muscle it's 163.8 W/kg (again about 1.35 times higher for chimps).
Things like limb length and the specific task will also affect real-world strength though, so they might be more than 35% stronger than us for practical purposes
They are not 3x stronger. If we were the same size as them maybe they would be. But since we are much larger than them the difference isnt that much. Very well trained muscular/athletic individuals are stronger than chimps. But pound for pound the chimps are way stronger
thanks for the knowledge
Could we get a video on connor kenway's physique and nutrition
What about a heavy sled sprints?
Really great video! Would it be alright if I use a short clip from this video and give you credit?
I’m a soccer player but I really want to get fast to stand out on the field, of course I also need to train my endurance so is it fine if I just train endurance 1 time a week which is super fatiguing?
Do you have a training program that i could follow to preserve/build type IIx fibres?
This would be huge
Not yet. I think that could be an interesting project
Hi, do a Batman workout please ❤
Perfeeeect video ❤❤
What if lifted heavy (slow bar) then tho like box jump ?
Neurotransmitters play a big role!
Can you expand on that?
@@BenWinney Dopamine is crucial. Adrenaline too. Serotonin also
quality .
Sick video
Thank you brother, glad you think so
5/3/1 or candito 6 week to start? please advise which one. Im 65kg 178 16yrs and my lifts are b-80 s-80 dl-120. tryna get stronger
This video is not about how to gain strength. Or even size. It’s about speed. You can do either and make great gains. Pick the one to think you’ll enjoy more and commit. Also make sure you’re eating enough.
there's a video about strength training vs size training on UA-cam I think it can give you some ideas like don't train for longer reps, do 3 sets of mostly 4-5 reps maybe 6 with greater volume(weights).
does endurance running affect type || x fibres of my body(lets say biceps)?
Do you actually need to rest 5 minutes after a 30 meter sprint(which probably lasts 4-5 seconds)? I do 30 meter sprints( on a hill that’s probably 10 degrees incline or less) and rest for about 90-120 seconds. I do 5 reps total, 3 times per week. At no point am I tired from cardio issues. I read that one should rest for about 15-20 times the duration of the sprint for speed training. I also do bounding with a similar regiment 3 times per week. For strength training, I train 4 times per week(upper lower) with weighted ring calisthenics and barbells with reps of 3-10. For warmup, I do plyos (i.e. fast band rows, clapping pushups) and isometrics( pushing and pulling for 1-2 seconds). For martial arts I train 8-12 hours per week at high speed and intensity. For cardio I do 2 times per week bike for 45 minutes at a leisure pace and once per week I do a down workout with burpees(takes no more than 15-30 minutes). I have become stronger and faster. The studies probably are flawed by design because they don’t measure total type 2x fiber count, but in comparasion to the 2a muscle fiber types . The decrease is caused by the fact that the 2a grow faster than the 2x.
If you can fully recover in less than 5 minutes, then you can rest less than that. Your training routine looks very solid
The amount of each isoform of myosin heavy chain is first quantified using immunoblotting or PCR, then turned into a percentage of the total. Changes in actual protein content and gene expression of each fibre type can be observed, not just as a proportion of the total. This shows that the isoform of the MHC is changing, not just that fibre type proportion is changing due to different rates of hypertrophy of some fibres
@@BenWinney thanks for the reply
I feel like the easy way to know if your rest is long enough is...does your speed decrease between reps? Or does it stay the same (or even improve as you get more and more warmed up)
If I go sprint train 2-3 times a week and then go to the gym the same day 2-3 times a week, would it allow me to focus a little bit more on max strength in the gym rather than explosive lifting since the max sprints would fulfill that, or should still focus on more explosive lifting on top of sprint training?
Need an answer on this
Follow explosive mechanics on yt it will open your world
With cluster sets ie 2 reps and 16 sets, how long do we wait in between sets?
Also for a boxer trying to have explosive powerful movement in both hand and foot speed what workouts would you recommend?
Thanks
Nice video
would building strength first
Then switching completely to this explosivity make me lose my strength
Because we know that power needs strength to a certain degree
I think most good programs start with muscle/strengh accumulation then shift to power/explosivity. The ones I've done have, at least, and have paid dividends
@FyerBear so you go through cycles prioritising a trait then moving on to the other?
You wouldn't lose much strength. Maybe a little bit because strength has a big neural component which requires regular practice of heavy lifting to maintain. But like FyerBear said, rotating between different training goals (e.g. strength Vs explosiveness) is pretty standard practice in sports programming. It's called block periodisation. It's impossible to maximally develop everything at once, so you prioritise one or two things while maintaining others
@BenWinney I am not competing just want to build every athletic aspect and be capable in every situation
I am now on a program that has everything not priotizing anything
Do you think block periodization will help my goal or my current program is sufficient
@BenWinney BTW I don't care about short term looking for long term results
Then how should I train as a boxer as it demands both power and endurance?
So is heavy strength training really not nessecary to get faster? And how should I be training my upper body to increase speed?
how to increase muscle endurance and speed for 200 and 400m? (both in gym and track)
How about applying hypercapnia techniques during exercise
I hadn't heard of that used in this context, would you mind explaining?
@@BenWinney When you exhale completely while exercising, your body does a number of things, including:
Reducing abdominal pressure
Exhaling reduces the amount of pressure in your abdomen, which can help prevent internal injuries like hernias and vessel strains.
Pushing air out of your lungs
When you exercise, your abdominal muscles contract and push your diaphragm against your lungs, which rapidly pushes air out.
Slowing muscle fatigue
Consistent breathing patterns help ensure your muscles receive the oxygen they need, which can help slow down muscle fatigue.
Proper breathing during exercise can also help you:
Control your body
Stay calm and alert
Engage your muscles
Lift more
Improve blood circulation and heart health
Maximize your workout and fitness level
@@BenWinney ua-cam.com/video/2ymnBDWfe0Q/v-deo.htmlsi=jb5X2VWjJvB8weBI
@@AshishPatel-tv2prdefinitely. exhaling when doing concentric reduces straining and hernias.
Good vid, but the high protein part is false. You need high carbs and sugars to move fast.
If you have one at the expense of the other you will be slow. Have you never heard of a balanced diet😂😂
@vinuzo9548 every video like this there's 1000 people arguing about extremes or fad keto/carnivore diets and very few people being like "what if you just ate well and got a little bit of everything?" Lmao. Props to you for being one of the sane ones
You need both, no you need everything
I’ve run a 10.6s 100m and a 47.5s 400m on 0 carbs. I know they aren’t Olympic standard times but if carbs were really necessary wouldn’t you expect to see me failing. Your body definitely runs off of glucose but it doesn’t need to get it all from carbs and jacking up your blood sugar can actually have some adverse effects. Your body can make glucose through many processes and carbs are just one. I’m not suggesting getting rid of them all but carb loading is completely bs.
Díky.
I agree with almost all points. but I wonder if the results would be the same if for example in the weight training studies, if someone is also performing high velocity plyometrics. Maybe the decrease would be much less? I'd think so
Perhaps. Almost definitely if they replaced some of the heavy strength sessions with plyometrics sessions
brilliant
So how do you do progressive overload if you training at low effort 3 rep sets?
Sounds like maybe type two x might be slightly overrated for sprinters. Im interested to see if throwers and jumpers have a far greater percentage than sprinters
I think you're probably right. Much more of an endurance component in sprinting compared to throwing
can you make a guide on how to get ichigo and asta physique
I have 80% Fast twitch muscles fibers
And 20% slow twitch
Are we supposed to believe you are an unregistered usain bolt ?
@@exarquazowexa7247 I Don’t care what others believe. I just say what I am and what I know
How do you even find out
@@LT-bz1pk I see it on myself. I’m stronger and faster than others in my MMA gym. And also I recover very fast.
salam brother
I heard about training/detraining, to increase your total muscle mass then detrain so that all this muscle you built returns to fast twitch muscle once youre sedentary
what do you think of this
It could work but the timing would need to be pretty on point, like during a taper before competition. Sedentary for too long and you'd start losing muscle mass. Also I think you're more likely to shift to type IIx fibres by using high velocity training rather than bodybuilding
How do i incorporate this to my strength and conditioning for mma?
I want to become more explosive but i dont want to lose my cardio
Both explosivness and cardio are important factors of mma
So what should my ideal training plan be?
In reality, the increase is probably very minimal since it’s mostly determined by genetics. Therefore, it wouldn’t make a drastic effect on your cardiovascular performance.
The fast twitch muscles of an Olympic sprinter can’t be trained, that’s genetics son.
Buy if you have increased fast twitch muscle, does it mean your cardio endurance will decrease ? I am a greco roman wrestler and i feel faster twitch muscle will be a great add to my tool box
This kind of training will benefit you for throws and moving quickly, but you should still include lots of endurance. Greco-Roman wrestling probably uses mostly type IIa fibres, a mix of power and endurance.
Should i controll the negative part of the motion (slower) or should i kind of let the weight drop.
If you're purely trying to get type IIx fibres, you don't need to slowly lower the weight. For strength and hypertrophy, you can lower it under control, just not longer than like 4 seconds
I might add the cluster method to my pull-ups on non workout days
That could be a good idea actually
"non workout days" but still working out is so crazy. Fitness really got so bad .
@@ettorecnt are you silly? 2 reps of pull-ups throughout the day will not effect me at all. Even 8 pull-ups throughout the day would be so below failure/effort level I’d be fine
@@vineqar333 you are silly you call your rest days "non workout" and still workout. This is what's wrong with modern fitness. People brainwashed they can't even rest and chill
@@ettorecnt doing two pull-ups is as easy as taking two steps for me. I’m still chilling bro
How about Muay Thai in combinación with Soccer is that producing fast twitch
Depends on your play/ fight style, but it usually uses both
So should I be training like this as a fighter?
Fighters need both explosiveness and endurance. I would focus more on being explosive for the whole duration of the round
@@BenWinney It's an interesting one. I guess it depends where your pitfalls are you need to focus on via periodisation.
Funnily enough you posted this the day after my muay thai pt told me I need focus more on speed and 'pop'.
Do you think speed of punches is more important than strength of punches in boxing?
Generally for boxing speed is better but realistically is you’re just wanting to punching something hard it doesn’t matter that much as long as you have good technique (in theory just being heavier is better)
tf you mean?? Stronger punches are faster punches. If you are punching, you don't press your face against someone's face, but rather accelerate your fist at a lethal speed.
@@overlord3481 Speed is corelated with strength but not exactly for example someone can have a punch like a bullet (fast) or a punch like a train (strong) George foreman punches strong Mike tyson punches fast
@@PoleBrotherhoodEven Foreman's punches were lightning fast. This thing you're describing has more to do with boxing style and weight differences. Tyson's punches are slightly weaker, but also rapid, he overwhelmed his opponents with the quantity rather than quality of those punches. When you have less time and you are very up close to your opponent, you have less time to prepare each punch. Foreman kept a larger distance, gave more thought into each punch, while also being heavier than tyson.
But speed always triumphs. Kinetic energy formula shows that velocity is squared and plays a much greater role in energy transfer.
@PoleBrotherhood I think it's easy to mistake some powerful guys as being slow because their footwork or punch output is slow. But a hard punch, the actual punch itself, will be fast.
If i want to increase fast twitch fibres, but also want to maximize hypertrophy what should i do?
Train for hypertrophy and also explosiveness. You can't get 100% of both but you can still improve both muscle size and explosiveness
Is strength training prohibiting my fast twitch?
It will reduce your type IIx fibres yes, but it increases your type IIa fibres which are still very powerful. Don't worry about that too much
If you include some explosiveness training and don't use super high volume with heavy weight, you'll preserve type IIx fibres to a decent extent
What about blacks they seem to function both way they seem to have high twitch fibers helping in hypertrophy and also on the other hand they also seem to have endurance when considering jamaican athletes.
You should be more respectful when talking about people. There's a good video called 'The Role Race Plays In Sport' that explains what you're looking for, its more to do with region rather than race in general, in the east of africa they tend to be more slow twitch dominant and in the west more fast twitch dominant. Its due to different environmental pressures.
@@lukecocker3771 thanks for the input.
It's because Africa is gigantic. There are all types of climates, altitudes, and etc. As so, the life forms have to adapt, creating diversity. In the case of humans, it originated the most diversity of all world.
In this continet, there are both the tallest and shortest people in the world, the fastest and the ""slowest"".
As the coment above says, in west africa (wich most of the black people in the America continent are descendents from), people tend to be more fast twitch. Various theories goes around, i think, but the most accepted is that it was an adaptation to Malaria; fast twitch muscle fibers, or "white" muscle fibers, have less red blood cells, and that correlates somehow (i dont remeber exactly lol) with higher survivability to the desease.
And there are kenyans, for example, whos high altitude and probably more factors that i dont remember of, made them slow twitched ultra runners.
Thats basically it
bcuz black aren’t a monolith contrary to popular belief. So called “Blacks” are the most diverse group on planet earth.
"Black" "white" "asian" "indigenous" all have lots of diversity. Your question doesn't make sense unless you group people together in an arbitrary manner.
How can I do hypertrophy workouts but maintaining Fast twitch fibers
Hypertrophy training is great for type IIa fibres, not so much for type IIx but it's not like you're gonna become super slow.
I would say keep the volume pretty low, don't train all the way to failure (use 1 RIR instead), use long rest times (3+ mins), don't overdo the eccentric contraction, don't overuse long muscle-length movements. And include some explosive training sessions where you can (jumps, sprints etc)
@@BenWinney if I start training for llx fibres will I lose my muscles I gained with hypertrophy workout
@@gianluca3985Uhhh no. At worst, you will actually maintain muscle.
@@BenWinneynot overdoing the excentric contraction u mean not controling the exentric or just dont going too slow
@@chandragupta2605 You should control it but it's doesn't need to be like a 4+ seconds eccentric
Would training type 2a and then training the stretch shorting cycle with plyometrics bring the same effect but with lower fatigue?
6:03
its insane the rest of us have to watch videos and research science and follow protocols for things that west africans have more of naturally, life aint fair
Yeah but they're really short
@@shaebrown2872 Say that about all the dudes in the NBA lol.
Every race has their own genetic advantages so I wouldn't complain. It evens out in other areas.
@@MR12AMAZING They're not pure west Africans they're 25% white.
and african Americans are still like an inch shorter on average.
First
be black...
If you primarily only train fast twitch training style JUST so you know you won't be good at sex. Just something my dad said. He was an athletic freak and he was one high jump away from qualifying for the Olympics but he was like 5"9 other guy 6"2 what a bummer. But yeah 😐 don't train just for fast twitch it's very stupid
😂 that’s a weird case of wrong anecdotal evidence 😂
I want make my punch hard not sex longer
One cannot shift their genetic makeup by exercise. The fast and slow twitch fibers cannot be changed.
Go to sleep please
? That's simply not correct. Fibre type shifts are well documented and reasonably well understood
@@BenWinney You can just train the fast twitch fibers and become more springy ,fast and explosive
Samone hasn't done their research
that's like saying one cannot become more muscular. keep crying about it
Please French 🙏🏽🥲 that all i need to know