because people dont care about actual information form a credible source theyd rather get fake promises make least amount of effort and blame it on their genetics
fantastic podcast. Let the guest talk, and give information, and stayed on topic. I've been out of the sports science game for a few years and its interesting to see questions like post-workout nutrition, and supplements still talked about. Good questions and good content. please, keep up the hard work, I look forward to checking out your other podcasts.
How many whites lined up at the Olympics for the 100m sprint look at boxing basketball and football and even track were you need pure athleticism blacks reign supreme in all sports the top performer that brings in the revenue is a black person
@@Ready4Whatever Not sure; I think it's the combination of methods which has a synergistic effect. Maximal resistance at speed is better than just maximal resistance, hence Olympic lifting techniques being superior to just heavy lifting. Also, maximal resistance can be done to build a strength base which is then converted. Contrast training may get around this. Weren't those detaining studies done on people who atrophied severely?
Could you talk about training after acl tear next episode? Like how athletic training should look like, and some acl injury prevention stuff at the vert code would be nice :D
Follow Wesley Wang on IG. He's a physical therapist who specializes in ACL injuries. He's got ton of videos for rehab and return to play protocol. Hopefully this helps man!
@@emteedee21 Don't, if you do when you don't have to, then you are going to make your situation worse. Most of the time strengthening is the thing that you have to do.
are there different muscle fibers say in different parts of the body? glutes vs quads, chest etc? what about in someone who jumps well off one leg but not the other, can you see a difference based on what you do/train?
Dr Galpin providing us with free education that's a good deed he's doing for those of us who want to get into this field and lots of dope material were covered here. keep the videos coming.
15:15 Humans muscle composition 16:00 TFast twitch muscles 25:55 Muscle and Force Production 32:17 how to train 53:00 how to rest 1:06:15 spittin facts
I cannot say enough how much I appreciate this video. I went into this knowing a fair amount about muscle fiber types, and i get so fed up listening to other youtube videos on the subject. so many people out there just talk about type 1 and type 2 fibers like that's it. there's just two muscle fiber types. either that or they talk about types 1, 2a, and 2x with no real understanding of how they work. so many sources out there basically give you info like 1-12 reps for type 2, anything beyond that trains type 1 fibers, and 2A uhhhhhh it does a little of everything. I also LOVE that you are honest in saying you don't know everything....that what you are giving is the most comprehensive understanding of the research, but the scientific community doesn't have all the answers yet. this is THE best channel out there for info on sports science
Great interview. I thought it was just me thinking those air alert programs I used to do back in the day were NOT that good... I had a 39 inch vert without doing any training, thought I would take it to another level, and at best I stagnated with my vert, if not lost a couple inches... and my vert has never recovered since... I wish I had all this knowledge 20 years ago
Hi Paul love your work and considering between the vertcode and the elite program. Based on your guidelines the first program is directed to athletes without weight room access/ experience my athlete is 16 and trained him with weights last summer but not much outside that. I’m a personal trainer with 20 years of experience do you think I can oversee the elite program for him or just start on the vert code program?
Ur naturally gonna move slower if u do high intensity excercise, I suggest u have a max effort (raw power: 1-3 rep max) and dynamic effort(speed: 5-6 reps) day.
@@TheDarkNightRising how often should i train, i never trained but i have a 10.80 100m but i cant jump high enough, and i lost motivation/will to go max out even twice a week
@@mennehgambia1962 tldr at bottom twice a week is optimal, or even three times(3 times a week is depending on each person and what they find works for them). Now, idk if u have access to a gym or not these days, but I suggest u ease into it. Of course, if people suddenly had the drive and determination to always achieve the most optimal outcome, then that would be best. But seeing as were humans and naturally not always driven, its completely normal for u to feel that way. Idk if that little talk was nessecary but anyway, what would do in ur situation is do the primary movements associated with explosiveness(squats, deadlifts, box jumps) at a low weight but do them with good form, once my body is used to those movement patterns, then perform those movements as fast as possible while keeping ur good form(ex: when doing squats, explode on ur way up). Another exercise u could do is: sit on a chair or bench, and then, push against the floor as hard as u can, explode off ur feet and jump from the sitting position. Tldr: u dont need to over exert urself and do ur one rep max twice a week. 5 sets of 5 reps is perfectly fine. Tbh if I was u I'd start slow, I'd excercise 3 times a week on my legs, 2 days with relatively light weight and one day with heavier weight. On light days,id focus on speed and explosiveness, on heavy days I'd focus on pushing against the ground as hard as I can.
Can you get someone who specializes in movement? I move stiff and rigid. My friend is less flexible but moves with grace. Smooth and fluid. Idk how or why.
does genetic have endline?if highly developed,it is very hard to progreess?such us usian bolt,same train ,he can run faster,make0.01s progress,may spend a year more.
So technically speaking if I, for 4 weeks do nothing (lay down for example) but jump 100% twice (with progressive overload) every 10 minutes I’d get close to 80% fast twitch fibres since I wouldn’t be using my legs for standing, walking and all of these slow twitch things
Why not biopsy dead athletes. Ppl die and if they are organ donors and you are a dr. You should be able to have access to the corpse for study. Bam, hamstring biopsy.
So if there is no difference in the level of growth from a starting point of a female to a male. The difference would be the starting point itself? The difference in power and speed between the two genders is the number of muscle cells? That's incredibly interesting. So if men and women sports are only determined by the number of muscle cells rather than skill and number of years trained, how would we compare men and women to make up for the disparity of muscle cells in women? And why is there such a difference in women's and men's sports?
I saw a study which suggested 1 aerobic session per week will not cause muscle fiber switching of fast to slow. But it does give your tendons some time under tension and maybe generate lung capacity/efficient mitochondria.
What if I want to improve my 400m where I need both speed and endurance. Last season I ran a 54.43 as a sophomore in highschool. I want to get to hopefully a 52 or 51. I have been doing 150m repeats with about 4 minutes of rest (5 sets), trap bar heavy deadlifts explosively, and 300m sprints with a good amount of rest inbetween.
Also find a good training program used by elite collegiate 400m runners or olympic athletes. Afaik from the few athletes I follow, namely 100m sprinters, I don't believe I see many of them do trap bar deadlifts, I guess this is because the trap bar is more quad dominant. The most popular lifts by far, however, are high bar squats, hang cleans and of course power cleans. These should be your bread and butter. There are a lot of top running coaches and athletes on instagram who you should give a follow, they regularly put out content showing how these guys are training.
So for females v males is it a question of tendon strength? And if rate of muscle fiber change and general type 2b fiber type is greater in well trained women does it mean that tendon training should be the focus of training for female athletes?
I understand the difference between the fast and slow twitch muscle fibers and the fact that they exist on a spectrum, however, I am confused on the training necessary to achieve them. I know that you should do power-based exercises like heavy lifting or plyometrics for fast-twitch muscle fibers, and the opposite for slow-twitch. But what if I did correct workouts to achieve the fast-twitch muscle fibers and then played basketball or sparred later in the day, something that requires some slow-twitch muscle fiber activation. Would that then lead to hybrid muscle-fibers? If the goal was to achieve as much fast-twitch muscle fiber as possible, while still maintaining some skill on the court or in the ring, what would be a good way to divide your time working out between the two? In other words, how long should you be in the weight room doing power workouts with long rests, versus on the court or in the ring completing some of the endurance training without having it affect your fast-twitch muscle fiber gain? Should you not be doing any endurance training at all? Or should you do enough so that you don’t feel any fatigue from the endurance training? If you could please clear this up, I would really appreciate it. Thank you.
Just my opinion based off the video: I believe doing fast twitch work in the weight room and getting in the basketball gym/ring would create a hybrid muscle fiber appropriate to the athlete's needs. Like Dr. Galpin mentioned, if you need some extra endurance or postural stability in a certain area you should probably do a little extra endurance work but, in my opinion, most of your endurance should come from sport specific skill work
Does the percentage matter that much as opposed to the absolute number. So let's say I am 70:30 fast to slow then after some endurance training I am 60:40 but my total muscle mass has increase so rather than converting type 2 to type 1 the gains are mostly an increase in type 1 fibers.
It goes hand in hand. At certain contraction velocities only the fastest contracting fibres will be producing force. So it will be the total amount of those specific fibres. However endurance training will likely convert some of those into type 2 into type 1. If hypothetically type 1 only increased via hypertrophy, you will get slower due to force production/body mass.
From someone with an anthropology background, this is the legitimate explanation most accepted by current anthropologists as to why you see more people of African descent in the NBA: This is extremely long, but worth the read. Adaptations occur when one specific trait GREATLY enhances your chance of survival. Eventually, only people with that trait will be able to reproduce, and those lacking the trait will not be selected as mates or might be unable to produce healthy offspring, etc. bottom line, the people WITH the trait out-reproduce the people WITHOUT the trait. Anthropologists generally accept that humans originated in Africa and then migrated out of Africa. The sun has a different entry angle on different latitudinal lines and it results in the most direct radiation and solar energy at the equator and the least at the North Pole and South Pole. So, a group of humans who have been isolated for many generations very close to the North Pole will have vastly different adaptations than humans who have been isolated for many generations close to the Equator. The miraculous thing in all of this is that they are both still part of one, whole, human race - fully able to reproduce with one another, form language and emotions with one another, and be socially accepted by one another. Scientifically, the ability to reproduce viable offspring with one another AND communicate with language to one another, makes us one human species. Fact: There is more genetic variability WITHIN a population than BETWEEN populations. This means if you compared the DNA from a sample group of 1000 Germans to the DNA of a sample group of 1000 Nigerians, you would find less variance than if you compared 500 of the Germans with the other 500 Germans or if you compared 500 Nigerians with the other 500 Nigerians. This is because we only see a couple of traits - skin color, hair texture, and ‘build’ but there are so many other traits we can’t even see that the majority of our DNA is used for such as blood type, immune system response, motor control, etc. Nonetheless, although every isolated population is more similar in its entirety to other populations in their entirety, the extreme ranges two different populations may be quite different. The top 1% in Nigeria might be WAY faster than the top 1% in Germany, but the top 1% in Germany is still faster than 99% of Nigeria’s population. We tend to focus too much on the differences between the both groups’ top 1% as a society but for the sake of sports it is useful to see how climate has affected certain adaptations, and - when athletes take these adaptations to their extreme limits through training - it is interesting to understand the differences between populations and try to answer questions like “Why does the NBA have such a high proportion of players of African descent?” or “how come virtually no successful Olympic swimmers are of African descent?” The answer is it all has to do with whether our climate is hot or cold. We’re warmblooded. If it’s hot, we need to cool down. If it’s cold, we need to keep the heat in. In Africa, humans had certain adaptations that allowed them to thrive. Being close to the equator means hotter climate and more direct radiation. As far as heat, if you took 2 humans and they are both 5’10” 165 lbs - the one with the shorter torso and longer limbs is more likely to survive than the other guy with a longer torso and stockier limbs because the first guy is superior at cooling down (because there is an increase in the body’s surface area and a decrease in the body’s volume) and will therefore be able to run a marathon better than the other guy, which means he gets to eat before the other guy, which means he gets to reproduce and the other guy doesn’t. This is why you see people of African descent at the top of marathon leaderboards in the olympics and it just so happens that these longer limbs and the need to expel heat results in lower body fat percentages required to maintain certain masses of muscle. So when the adaptation that people of African descent have regarding the need to expel hear efficiently (the adaptation of long limbs and low body fat needs) allow a 5’10 165 pound person of African descent to have 5% body fat whereas a 5’10 165 pound person of European or Asian descent might get down to 6% and while both are elite, it DOES make a difference in vertical leap - not to mention the biomechanical advantages of longer limbs for those of African descent when compared to those of European descent with regards to vertical leap - especially for 1 leg jumpers EVEN if the advantage is a mere centimeter, it’s still an advantage and in the top-trainer athletes it makes a difference. These differences in body surface area to body volume ratios may favor people of African descent in basketball because of what it means for vertical leap, but the ability retain heat and increase volume actually gives those of European descent the slightest advantage in highly trained swimmers and other water athletes as they are better suited for hydrodynamics compared to the basketball players who exhibit superior aerodynamics. Humans were able to survive through what we call ‘Persistence Hunting’ where a large group of humans would run large game animals to exhaustion and then just walk up to the panting, defenseless animal and slit its throat. Humans are too frail and slow to fight most other animals on the African plains, even with spears and other prehistoric weapons - HOWEVER no other animal PERIOD can outrun a human in a marathon - we are the fastest marathon runners on the planet and that isn’t by mistake. Being 2-leg bipedal walkers instead of 4-leg makes us extremely energy efficient and having no hair and having the ability to sweat makes us extremely heat efficient compared to 4-legged, panting animals. Although these animals like Cheetahs are superior over short distances (because that’s their niche and how they adapted to get their meals) humans would actually outrun a cheetah over the course of 20 miles and then walk up and slit its throat (because that’s our niche). Humans are also the only animals who can throw trajectories fast and accurate. This is mostly for defense though, as instigating a Cheetah with a spear at short distances would be suicide. However, in colder mountainous climates (think of the ice age Alps) it would benefit survival more to be able to retain heat than to be able to run long distances and it would be more worth it to take your chances with 20 humans with their Spears against a mammoth than risk running it down in mountains where it’s A) hard to run and B) too cold and snowy to run. It would be way better to have long torso and short limbs but a higher forearm-to-total-arm ratio results in the highest trained throwers having a biomechanical advantage with broad shoulders and long forearms relative to the rest of the arm. So, the reasons for what we perceive to be superior athleticism among those of African descent has absolutely nothing to do with a separate trait we observe as skin color. Dark vs. light skin is an adaptation that occurred completely separately from the adaptation for longer limbs vs. stockier limbs and lower body fat vs higher body fat required to maintain certain musculature. Skin color is determined by the survivability of offspring with regards to the Mother’s ability to provide enough folate to the fetus during pregnancy. Close to the equator with high ration, dark skin accomplishes this task better than light skin. Further from the equator, with lower radiation, lighter skin accomplishes the task better than darker skin. Our skin color adapted due to radiation, our differences in biomechanical proportions and lever advantages adapted due to heat. The adaptations really only matter when athletes train them to their maximum peak. Otherwise, humans are more or less the same. The Unathletic/Athletic split in the WHOLE population in Germany is not different than the split in Nigeria. The differences don’t come out unless you’re comparing world-class athletes trained to their peak.
Blacks and whites aren’t genetically different at all, the genes expressed are controlled by being exposed to an isolated climate over a period of generations and generations and generations.
At one point the CSU-F coach says “what is black”. It’s honestly kind of a made of idea in humans’ heads because its natural and usually helpful for our human brains to organize and define things. It helps our understanding of the world and is essential for survival. It’s extremely unfortunate how this mistake of our ancestors affects today’s society. We’re all one race - but you cannot detract the experiences of those who were treated poorly because of their mislabeled race
Raul Herrero culture definitely has a greater influence than genetics. And of course, genetics aren’t enough these guys work insanely hard. Nothing I said can devalue these players’ grind. I was simply trying to explain what anthropologists say about it because it’s much less racial and much more adaptation-driven.
This makes little sense as the people fromm africa which are great at jumping are not the same which are great at distance running. Also West Africans have the highest amount of body mass together with northern Europeans which runs counter to the near equator less body mass theory. Climate and environment does not tell the whole story here. My guess its cultural evolution followed by genetic adaption. Maybe west African tribes lived in smaller communities longer and competed against other smaller communities in small scale but high intensity conflicts which favored more powerful individuals which lead to the adaption to keep more of the pure fast twitch muscle fibres. The thing is that our ancestors the great apes are almost entirely fast twitch and the genes which code for fast twitch bascially mutated in humans which creates muscles which are less effective. So in some human groups there is less muscle gene deterioration than in other groups because indivual strengh becomes less important when you live and fight in large groups vs when you fight in small groups. In other words an Asian rice farmer who fights in a large army once a year needs less fasg twitch muscle than a West African tribal warrior. In large societies indivual prowess is less important in favor of number of people and not only the best and strongest indivuals can have offspring. This is governed by marriage social norms like monogamy. In smaller groups in areas of conflict indivual prowess becomes more important and only the most powerful indivuals and his immediate followers get to have offspring favoring more individual traits. I think the truth is somewhere in there
While there is a lot of truth in what you've written, the part on genetic variation across groups is a fallacy because it is the tiniest of amounts of genetic difference which have a huge effect. We all share something like a third of our DNA with a banana. In previous decades there were far more European-descent athletes in the NBA; the decrease is down to socio-economic factors: different communities have been seeking different career paths and survival strategies, which are in turn influenced by cultural values and socio-economic conditioning. Professional basketball is not as pure a sporting discipline as certain fast-twitch track-and-field events, and Olympic lifting and powerlifting competitors are an interesting comparison
@@NahomeBruk from the experience on what I’m doing for the last 3 months, Im also bulking I just maintained my vert and athleticism but it didnt get any higher 😅 But I bulked up from 60kg to 65kg now. What I did was do my strength sets first like box squats, back squats etc my heavy 5 80% of 1rm etc then did hypertrophy work after same goes with upper body benching etc.
Wow . This is amazing. So glad I found your podcast as a coach it's is extremely informative . I would really love to know if there is a difference ( if any at all) in the contraction method of slow twitch vs fast twice muscles specifically referring to the " sliding Filament theory "
Im a 18 year old track and field athlete (sprinter and long jump). I was wondering if riding my bike to track practice will interfere with my practice? What i mean by that is will riding my bike make me sprint slower because biking works type 1 aerobic muscle fibers? I cycle approx. 20-25 km/ day.
soccer and basketball are my 2 sports that I've played the most. He's right 22:30, top end all out sprinting speed is way more important in soccer, AND the sheer exhaustion factor is way more in soccer too so you need more endurance: way bigger field, way more running total, way less stopping 45 minute non-stop soccer half vs 48 minute total basketball game. The thing basketball players need it more upper body strength and jumping (although soccer players jump a lot too)
If u have a lot of fast twitch muscle fibers than u should over all be a explosive athlete if u have a lot of slow twich than u will have more endurance if you do a lot of long distance you are going to develop slow twitch doing things that require a lot of energy output in a short amount of time with long rwst periods will develop fast twitch fibers having fast twitch muscle fibers arw just something explosive athletes have and can be developed, but thats obviously not all you need to be super explosive
1:05:00 South Asian people (and others) are just as, if not more, susceptible to diabetes due to processed-sugar diet and genetic factors, but do not have as much fast-twitch tendency. To say that fast-twitch is the reason for African-American (who are predominantly of West-African descent) diabetes and not dietary (social-environmental) factors is incorrect
What brand of creatine would you recommend? Also.. Is pill form creatine more or less the same as the powder? Not keen on dumping powdered foot powder into my mouth daily
BlackOne Abe depending on what your goal is for that training. If you want bigger muscles (hypertrophie) do more reps (10), if you want to train explosive do less reps with max intent.
You would be doing something completely opposite to the goal of high reps. When you do powerful reps (1-6 reps) you want as much load in the movement as possible within the limitations of safety. If you're doing high reps (10) it's more endurance based so you would rather work with time under tension.
