3 Ways to Develop Fast-Twitch Muscles - Josh Williams So you want to be as strong as the Hulk as !

ast as Flash an" as awesome as Superman# The secret to unlocking that superhuman potential may lie within your muscles# $our muscle !ibers have a lot o! in!luence what you e%cel at whether it&s crushing long"istance marathons or !inishing '((-meter sprints in the blink o! an eye# Muscle !ibers are classi!ie" into two main groups Type ) *slow twitch+ an" Type )) *!ast twitch+# Type )) !ibers are !urther broken "own into subclasses ))a !ast twitch o%i"ativeglycolytic+ an" ))% !ast-twitch non-o%i"ative# Type ) *Slow Twitch ,%i"ative+ Slow contracting Slow !atiguing Small "iameter High number o! mitochon"ria High o%i"ative capacity *using !at stores as energy+ -oo" !or low intensity prolonge" activities such as maintaining posture an" running long "istances Type ))a *Fast Twitch ,%i"ative--lycolytic+ -oo" number o! mitochon"ria .an use both !at stores an" glycogen stores !or energy /esistant to !atigue an" recover 0uickly -oo" !or !ast repetitive low-intensity activity# 1o"ybuil"ers posses high numbers o! Type ))a muscle !ibers an" research suggests they play a big role in muscle si2e# Type ))% *Fast Twitch 3on-,%i"ative+ 4ow number o! mitochon"ria 4arge in "iameter Fast !atiguing -oo" !or high-intensity large-power output such as !iel" events an" power li!ting# /ole o! Fast-Twitch Fibers in Sports Type )) !ibers are involve" in any activity that inclu"es a 0uick e%plosive movement or the rapi" "evelopment o! power# )! you play any !iel" sport *shot put high 5ump etc#+ !ootball hockey or sports that "on&t involve long slow repetitive movements it woul" be in your best interest to "evelop your !ast-twitch muscle !ibers# The 0uicker you can recruit your Type )) !ibers the more power you can "evelop# This will give you !aster sprint times an" help you li!t heavier weights an" 5ump higher# The biggest reason Type )) !ibers "evelop more power then Type ) is because the Type ))% !iber can contract '( times !aster than the Type ) !iber#

.an 6eople 1e 1orn With More Type )) Muscle Fibers7 3o two people are built the same# Just as people are born with "i!!erent bone structures an" "i!!erent levels o! hormones the same is true !or muscle !ibers# $ou may be better suite" !or running long "istances *Type )+ or e%plosive bursts o! power *Type ))%+ or you may be in the mi""le *Type ))a+# Some people are born with more !ast-twitch muscle !ibers than others# 1ut cheer up8 with training you can change your ratio o! !ast-twitch to slow-twitch muscle !ibers# Training !or Fast-Twitch Muscle Fibers There are a number o! ways to increase your ratio o! Type )) !ibers8heavy strength training spee" training plyometric training an" ,lympic li!t training# Training "oes a !ew things9 Hypertrophy o! the Type )) !ibers increasing their power output# Help recruit Type )) !ibers !aster# .hange Type ) !ibers to Type )) !ibers# Strength training an" spee" training can be very e!!ective in "eveloping ma%imum !orce# 4i!ting a heavy weight with slow acceleration will "evelop ma%imum !orce but you can also achieve ma%imum !orce by li!ting a lighter weight with !ast acceleration# Heavy S0uats Dea"li!ts an" 1ench 6resses are goo" ways to increase Type )) !ibers# So is running sprints agility "rills an" me" ball training# 6lyometric training an" ,lympic li!ting are also e!!ective !ast-twitch !iber recruiters# They "o it by using the stretch shortening cycle *SS.+ which involves a pre-stretch o! the muscle !ollowe" by a rapi" contraction o! the same muscle resulting in the pro"uction o! ma%imum !orce# :!!ective e%ercises inclu"e ;ertical Jumps 1roa" Jumps 6ower .leans 6ower Snatches an" Depth Jumps# 4ong-"istance en"urance training *running an" cycling+ an" li!ting lighter weights !or high reps will "evelop slow-twitch muscle !ibers# <nless you want to "ecrease your !asttwitch muscle !ibers you shoul" limit the amount o! en"urance training allotting time !or it separate !rom your strength an" power training# Fast-Twitch Muscle Workout /outine Hang .lean <ses the whole bo"y to "evelop power# .oaching 6oints Start with your !eet un"er your hips# =eep your weight close to your bo"y# Don&t let it "ri!t away#

Start with light weights an" grove the pattern# Sets>/eps9 ?-@%'-A rest B( secon"s to 3 minutes Me" 1all .ross 1ehin" Si"e Toss Me" 1all e%ercises are another great way to "evelop ma% power# They are also easier to learn than ,lympic li!ts# The Me" 1all .ross 1ehin" Si"e Toss is an e%cellent e%ercise !or "eveloping rotational power !or sports like baseball gol! an" shot put# $ou start with one o! your shoul"ers !acing a wall# The me" ball starts at your back hip# $ou then cross your back leg behin" your !ront leg step !orwar" with your !ront leg an" step through with your back leg# When you !inish your hips !ace the wall# .oaching 6oints Force is create" !rom the hips# Think about rotating your hips as !ast as you can not so much about throwing the ball# =eep your core tight# 4oa" your back leg to start an" !inish with weight on your !ront leg# Sets>/eps9 3-@%3-@ rest B( secon"s to 3 minutes 6C6 .omple% 6er!orm a heavy li!t at DAE to BAE o! your ' /M !ollowe" by an e%plosive movement# Cnother way to look at it as /ussian researcher $uri ;erkhoshansky puts it is to visuali2e li!ting a can hal! !ull o! water but thinking it is !ull# The en" result9 li!ting the can o! water twice as !ast# There are a lot o! ways to set up the 6C6 .omple%9 Heavy 1ench 6ress !ollowe" by a Me" 1all .hest 6ass or Shot 6ut throw Heavy S0uats !ollowe" by a ;ertical Jump Heavy Dea"li!t !ollowe" by a 1roa" Jump Heavy Sle" Drag !ollowe" by Sprints =ey .onsi"erations 3ot !or beginner athletes# May be best use" !or a one-time ma% test *;ertical Jump or Sprint+ May work better !or people with a higher ratio o! Type )) muscle !ibers# Sets>/eps9 ?-@%3-A *each e%ercise+ rest B( secon"s to 3 minutes *between strength an" power e%ercise+ /e!erence9 ;erkhoshansky $# ;# an" M# .# Si!!# Supertraining# Supertraining )nstitute F((B# print#