Three Muscle Fiber Types and How to Train Them

It is very important to choose a workout program that will stimulate the muscle fiber type you need in order to reach the results you are striving for. 

Different lifts, exercises and rep ranges will stimulate different muscle fiber types. There are three different muscle fiber types that make up the entire muscle tissue.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fiber is known as Type A Fast -Twitch muscle fibers. They are the fibers responsible for the most powerful contractions produced, but also fatigue the quickest.

Type A fibers are used mainly for power lifting movements with low rep ranges.

They have have a low oxygen capacity and can’t utilize the body’s oxygen supply very well. This is why these particular muscle fibers are not built for endurance exercises.

Creatine phosphate and stored muscle glycogen (glucose) are used to fuel these muscle fibers. Type A muscle fibers do not utilize the body’s stored body fat (fat burning) because the contractions are very quick and short lasting.

Type B Fast-Twitch Muscle Fibers

The second type of muscle fiber is known as Type B Fast- Twitch muscle fibers. These are still fast twitch fibers, but not to the extent of Type A.

These fibers are not “all out explosive contractions” like the Type A. These are still explosive, powerful movements, but not “all out”. Usually this type of muscle fiber will be used with 80-90% effort.

They have higher oxygen capacity than Type A, so there is a little more endurance involved with the exercise, allowing them to contract for a longer period of time.

Slow Twitch

The third type of muscle fiber is known as slow twitch. This is the muscle fibers you would use to do high repetitions or long distance running.

These fibers do not fatigue very easily due to their high oxygen capacity. They contract slowly with a small amount of force-not producing a great deal of power.

These muscle fibers rely heavily on the body’s fat as fuel. This is the “fat burning” effect that people look for when doing long cardio sessions.

How to Train the Different Muscle Types

Now that you learned a little bit about the three different muscle fiber types it is time to learn how to stimulate them properly.

When training Type A fibers you will want to do something at all out force for a short duration. For example, full speed sprinting intervals and 3-5 rep sets for weightlifting.

To train your Type B muscle fibers you want to slightly decrease your muscle contraction force, while you increase the length of your muscle contractions. For example, do sprints at 30-45 sec. intervals at 80-90% effort and for weightlifting target the 6-10 rep/set range.

Last are your slow twitch muscle fibers. To train them you need endurance. They are made to last for long periods of time, so whatever you are training for try to continually do it longer and longer. For example, keep increasing your distance in running and continue to increase the amount of reps you do in weightlifting.

Depending on your sport and training goals you must train in a way that will improve your performance, producing the specific results you are looking to achieve.

Understanding how to train the different muscle fibers will increase your ability to build muscle and shed fat quickly.

Pure Muscle Gainer Post Workout Supplement Stack

Everyone wants to know the secret to gaining pure muscle mass. The truth is all of your muscle growth occurs outside of the weight room. People spend hours in the gym thinking that they will add muscle just because they put in their time. The trick is to add these supplements post work-out with a clean diet for improved recovery and enhanced muscle growth.

  

Whey Protein: This should be a staple in everyone’s supplement arsenal. Whey Protein breaks down quickly upon ingestion, pushing its amino acids into the bloodstream to reach your muscles, blasting them into an anabolic state.

WHEY ISOLATE & HYDROLYSATE

Take 30-40 grams immediately after training. Your best choices are whey protein hydrolysates (broken down into smaller fragments for quicker absorption) or whey protein isolates.

Creatine: Creatine is one supplement that has been under the microscope for years, due to its direct link to increasing pure muscle mass, strength and power. It has been shown to help protein synthesis and slow protein breakdown, because it pulls water into the muscle cells creating an anabolic atmosphere for muscle growth.

Take 3-5 grams of your choice of creatine (creatine monohydrate is proven and easier on the wallet) with your post workout shake immediately after training.

BCAA’s: BCAA’s are the main amino acids leucine, isoleucine and valine. Branched chain amino acids (bcaa’s) have many benefits. They include muscle growth, reducing delayed –onset muscle soreness, increased energy and blunting cortisol (a catabolic hormone). Your cortisol levels rise after intense physical exercise, which inhibits testosterone and leads to muscle breakdown.

Take 5-10 grams of BCAA’s immediately after training with your post work-out shake.

Carb Powder: Certain carb powders absorb very quickly, which makes them an ideal post workout carb choice. Carb powders can quickly elevate insulin levels and replace glycogen in broken down muscle. Since insulin is very anabolic, carb powders can be a strong muscle gainer as well as promote recovery when taken after workouts.

Take 40-80 grams of carb powder with your post workout shake immediately after training.

If you are serious about packing on muscle mass, then try adding this post workout supplement stack to your weight lifting program. Remember, your muscles grow outside of the gym, so stay dedicated and consistent and you will see results.