[mbt9000]

im wondering how do you work fast twitch muscle fibers, ive been watching a science programme about muscle, and felix from worlds strongest man was on it, for an experiment and it says he has alot of fast twitch muscle fibers thats why hes big,.

how do you work the fast twitch fibres to get big, im guessing its heavyweight low reps?

and is my routine incorperating the fast twitch fibers?

Day 1: Workout A (Push)
3 x 5 Bench Press or Incline (Alt. Each Week)
3 x 5 Shoulder Press
3 x 10 (Any Tricep Exercise)

Day 2: Workout B (Pull)
3 x 5 Weighted(?) Pullups
3 x 5 BB Rows
3 x 10 (Any Bicep Exercise)

Day 3: Workout C (Leg)
3 x 15 Bodyweight Squats
3 x 15 Toe Touches
3 x 15 Calve Raises


egnor the workout C, i have reasons why it is bodyweight,

anyway if it doesnt incorperate fast twitch fibers for muscle size, what sets/reps ajustments do i need to do so,
i dont wanna change the exercise,

if it is all good then no problem

michael.

[Zack]

Fast Twitch are worked primarily from high intensity short term exercise.
Slow Twitch are endurance fibers primarily.

[mbt9000]

well ive found this on this website, and it said i have to work both to get maximum potential of the muscle hes everything, would the routine be like this on an example term?
Muscle are made out of different fibers, they are all simplify to slow twitch and fast twitch. There are more fiber to speicify, but those are the one you should know. To reach maximum level of the muslce, you have to workoout both. Heavy, low reps work out the fast twitch muscle more, high low-intensity reps, workout the slow twitch fiber more. So basically, it means change how you workout once in a while, to keep improving. Doing failure, drops set, super set, and such workout technique workout different fibers.

Day 1: Push (Heavy - Fast Twitch)
Day 2: Pull (Heavy - Fast Twitch)
Day 3: Leg (Endurance)
Day 4: Push (Light - Slow Twitch)
Day 5: Pull (Light - Slow Twitch)

Day 1: Push (Heavy - Fast Twitch)
3 x 5 Bench Press or Incline (Alt. Each Week)
3 x 5 Shoulder Press
3 x 10 (Any Tricep Exercise)

Day 2: Pull (Heavy - Fast Twitch)
3 x 5 Weighted Pullups
3 x 5 BB Rows
3 x 10 (Any Bicep Exercise)

Day 3: Legs (Endurance)
Circuit: 3-5 Rounds
20 BW Squats
20 Lunges (10 each leg)
20 Toe Touches
20 Calve Raises

Day 4: Push (Light - Slow Twitch)
One Minute Drills: - 3-5 Rounds
Incline DB Flyes
Side Laterals
Bent Over Flyes
Tricep Kickbacks
Pushups

Day 5: Pull (Light - Slow Twitch)
One Minute Drills: - 3-5 Rounds
BB Rows
DB Pullovers
Supermans
Concentration Curls
BB Rows

Weekend - Rest


would it be something like this?

[Zack]

light weight doesn't really bring slow twitch anymore than fast.... if ur doing a lot of reps it brings more slow twitch tendencies just because it's more endurance based, but it's still going to have a great deal of fast twitch. Weight relatively has some to do with it, but not everything.

[mbt9000]

sod it ill stick to my current routine, less hassle lol, thanks anyway knight, more info for the noggin :)

[Zack]

anytime man... if u ever need to know anything else about the whole fast twitch and slow twitch stuff i'll be glad to help you.

[mbt9000]

thanks bro cheers for add btw

[mr_bhana]

Good posts Zack,

Slow twitch fibres arent as responsive to growth compared to fast twitch fibres. It goes into even more detail with type IIa and type IIb fibres. If your more into muscle hypertrophy, I would worry much about Slow twitch fibres

[mbt9000]

well for the record, do you have to be explosive with heavy weight to work maximum fast twitch?

i heard it on that joe weider DVD

[Moro]

being explosive would recruit more muscle fibres but being explosive means you can lose time under tension which is just as important for muscle growth

[mbt9000]

i see, well i go slow on negative all time would that be good a 4,1, 2 tempo

[mr_bhana]

Doing slow negatives is good. Fast concentrics slow eccentrics. Your negatives always stronger and therefore slowing down the pace will wear out your negative more if you get what i mean lol

[bmxron1]

this fast/slow twitch routine is from Musclemag jan09
2days on 1off or 3on 1off if u can handle it but no more than twice a week for each exercise. it "says" u should b able to gain 10lbs of muscle in 3 months along with a HIGH protein diet. the theory is 1 heavy exercise and 1 light for each bodypart.

hope this helps

Day1 Chest, Back, Abs
Benchpress 6x15,10,6,6,6,6
inc DB flye 4x20
Deadlift 5x15,10,3,3,3 (on the 3's use 5 RPM)
Widegrip lat pulldown 4x20
Machine crunch 4x15,12,12,12
V-sit on bench 4x20

Day2 Quads/glutes,hamstrings,calves
Legpress 6x15,10,6,6,6,6
breathing squat 3x20(after 10 reps take 3 deep breaths btween every rep)
roman deadlift 5x15,6,6,6,6
lying leg curl 4x20
standing calve raise 4x15,6,6,6,6
donkey calve raise 4x20

Day3 shoulders,traps,arms
seated overhead DBpress 5x15,6,6,6,6
ez-bar upright row 4x20
barbell shrug 5x15,10,3,3,3
dumbell shrug 3x20
standing BB curl 5x15,6,6,6,6
inc DB curl 4x20
closegrip benchpress 5x15,6,6,6,6
skullcrushers 4x20

[KM]

your lifting, don't overexert yourself, don't specialize in such a minuet topic. Negatives are partially responsible for DOMS, so constantly using a slow eccentric will not help.

plain and simple dude.

[mbt9000]

Originally Posted by bmxron1

this fast/slow twitch routine is from Musclemag jan09
2days on 1off or 3on 1off if u can handle it but no more than twice a week for each exercise. it "says" u should b able to gain 10lbs of muscle in 3 months along with a HIGH protein diet. the theory is 1 heavy exercise and 1 light for each bodypart.

hope this helps

Day1 Chest, Back, Abs
Benchpress 6x15,10,6,6,6,6
inc DB flye 4x20
Deadlift 5x15,10,3,3,3 (on the 3's use 5 RPM)
Widegrip lat pulldown 4x20
Machine crunch 4x15,12,12,12
V-sit on bench 4x20

Day2 Quads/glutes,hamstrings,calves
Legpress 6x15,10,6,6,6,6
breathing squat 3x20(after 10 reps take 3 deep breaths btween every rep)
roman deadlift 5x15,6,6,6,6
lying leg curl 4x20
standing calve raise 4x15,6,6,6,6
donkey calve raise 4x20

Day3 shoulders,traps,arms
seated overhead DBpress 5x15,6,6,6,6
ez-bar upright row 4x20
barbell shrug 5x15,10,3,3,3
dumbell shrug 3x20
standing BB curl 5x15,6,6,6,6
inc DB curl 4x20
closegrip benchpress 5x15,6,6,6,6
skullcrushers 4x20

well my bod responds to the less is more version, 3 exercises per workout 3 days a week. for 3 x 5 heavy, i put on ldz muscle by it and when 4 more weeks are up (on 3rd now) im switching it up to 5 x 5.

and on that routine id severly overtrain and get bored as hell with it.its aimed to a steriod induced person look at the sick volume id be working out for more than 2 hours! :S

[bmxron1]

no worries bro
mine responds opposite to urs. i think im gonna try this out this week and see what happens. and no roids, never have never will. im still trying to find a routine thats works best for me too.

[Zack]

u'd be working out for an hour and a half tops if u did it right haha

[bmxron1]

thats what i was thinkin zack and thats with long breaks. im thinkin it'll take an hr

[Zack]

ehhh i dunno about long breaks... that gives you about 10minutes per exercise if ur doing all 6 exercises. I'd go with like minute breaks.

[bmxron1]

yea i didnt figure that out out right haha. i might start that routine tomorrow or i was just reading a rest pause routine that looks like itd be fun and effective