The body is made up of fast and slow-twich muscle fibers in multiples of combinations although research has shown many muscle groups are dominated by one type or the other commonly (example hamstrings commonly fast-twitch muscle fiber). Being interested in athletic training like all of us are it would benefit us to know which fiber we are predominately made up of or if we are the ideal split of 50/50 (mixed ratio). It would benefit us because fast and slow-twitch muscle fibers respond best to differing types of training. My question is this, how in the hell do you know or get some slite idea of what your personal ratio is? Thanks.
Train both of the athletes on a training program that focuses on power?
In the case of the fast-twitch dominant athlete, it would be alot easier of course to train him to be powerful.
But in the case of the slow-twitch dominant athlete, just because he is genetically gifted towards something else doesn't mean he should give up or that power is not attainable.
It may take different variables or it may not. But if you train for power you will see increases in power.
I could be way off though, at least Craig already knows the answers to those questions!
I would think that they would be trained relatively the same, with maybe a few minor changes. What those changes are I couldn't tell you, but I'm sure there would have to be some.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Originally posted by Craig: How would you train an athlete that wants to be more powerful, if the athlete tests out to be "slow-twitch dominant"?
How would train an athlete that wants to be more powerful, if the athlete tests out to be "fast-twitch dominant"?
Craig
As far as I understand there are specific ways to train for power and those methods would be optimal despite which muscle fiber dominance you are. In that case it falls in the realms of being genetically gifted.
Let me ask you this, when it is said "Fast-twitch muscle fibers respond better to higher intensity and lower volume training, where as slow-twitch muscle fibers respond better to lower intensity higher volume training", what kind of response are we talking about here? Hypertrophy? Power? Limit Strength? You can compare it to either one, I wasn't specifically comparing it to power although but I am glad you did because it brings up interesting points.
I don't see how it could be power or limit strength. I can see how a fast-twitch dominate athlete is more genetically equipped for ballistic, speed-strength, strength-speed, etc etc, or "power" training as he will have a greater natural ability at performing higher demonstrations of velocity. The ability to create greater velocity in combination with limit strength combines to create the end product so the fast-twitch dominated athlete wins again in the competition of weight lifting.
I still don't understand how you go about testing to know which fiber dominance you are? Thanks for the replies Craig, n., matt. And on a saturday night too, nice.
Aside from muscle biopsy, I've never heard of a method more reliable than "sweat equity" for testing muscle fiber dominance. For example I was a distance swimmer for 9 years, and come from a family, both immediate and extended, of marathon and cross country runners. I also am largely unable to lift explosively, i.e. 10X, but am able to lift relatively heavy weight with a slower cadence i.e. 211 or 212. So I figure I must logically be more predisposed for slow twitch muscle.
My question on this topic is, because of that predisposition I spent a long time lifting in the higher rep ranges (3x10), and saw little progress. Since switching to a lower rep scheme (5x5) I have made significant progress in the past month (10-15% weight increase in most lifts). Is it the rep scheme, or the TUT that should be adjusted for muscle fiber dominance?
__________________
Train for a better life.
'You're the average of the five people you spend the most time with." -Charles Poliquin-
->I want stronger friends.
Originally posted by Rev: I still don't understand how you go about testing to know which fiber dominance you are? Thanks for the replies Craig, n., matt. And on a saturday night too, nice.
The only method i have heard tell of is the muscle biopsy, in which they extract abit of muscle tissue and test it for fiber dominance. There could be others though.
Interesting. I mean if you really want to know you can physically test yourself to see what you are naturally better at but muscle fiber type aside it's basically just what works the best for you and fiber type shouldn't dictate what you train for, agreed? Just though this would be an interesting topic, which it has been. Don't mean to be "unappropriately technical".
I mean if you really want to know you can physically test yourself to see what you are naturally better at but muscle fiber type aside it's basically just what works the best for you and fiber type shouldn't dictate what you train for, agreed?
I agree with this. The problem with the fiber type argument is that its very subjective. Because each muscle can have a different ratio of slow-fast twitch fibers. Plus any test will also depend on your past training. Regardless of fiber type, if you train a ton of sets in the 85% range rather than in the maximal range you are going to look to have a larger ratio of slow twitch fibers.
A mixture of training principles would be the best for pretty much everybody regardless of fiber type.
Danny
__________________
Limitations are for people who have them.
Linear Mode
