How to Train Fast Twitch Muscle Fibers

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1) What are fast twitch muscle fibers?
Type 1, Type 2a, Type 2x
2) How to activate type 2 fibers?
Size Principle
Selective Recruitment
Speed strength
Recruitment as you approach failure
3) Fiber Type Transition
Most common is Type 2x to 2a
Powerlifters have less type 2x fiber type than control group (gen pop)
This is a good thing. Increased Fatigue Resistance and Recoverability
4) Are type 1 fibers less prone to hypertrophy?
Probably.
5) Should you train slow twitch muscles like the soleus with high reps?
The evidence suggests that loading according to fiber type does not improve hypertrophy
Higher proportion of type 2 fibers does increase fatigue and increase loss of power over cycling wingate test
Fiber type will respond to the force velocity characteristics of the sport/ training method. (Specificity)
References:
Stu Phillips has a number of interviews and research articles on the theory of fiber type specific hypertrophy.
Do the Anatomical and Physiological Properties of a Muscle Determine its Adaptive Response to Different Loading Protocols? Schoenfeld et al. (2020)
Lievens E, Klass M, Bex T, Derave W. Muscle fiber typology substantially influences time to recover from high-intensity exercise. J Appl Physiol (1985). 2020 Mar 1;128(3):648-659.
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15 июн 2024

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Комментарии : 160

@TheMovementSystem 2 года назад

Follow along on Instagram to learn more: instagram.com/themovementsystem/

@princepattons 2 года назад

5:20 Thank me later

@jcperez3263 Год назад

Thanks g

@bigshreknotsmallshrek6657 Год назад

Thank you

@dansfoods1 4 месяца назад

Thanks

@art_of_enny 2 месяца назад

For real man❤

@meonpvp8772 2 месяца назад

love you

@chrismarzarella2106 2 года назад

I love learning this stuff. But I love it even more when what I know is enforced through my years of training, coaching, and continual learning. Great video!

@Marco_My_Words Год назад

YES!!! Yes, finally someone who really understands the whole matter and speaks about everything! You're a gift from god; I have been looking for someone who knows and really understands this topic for so damn long, 99 % of RU-vidrs have a very low understanding of muscle fiber types, muscle fiber recruitment and the activation chain. This is the first time in probably a year that I have actually learned something new about muscle fibers - that you can skip the type 1 activation. Thank you man, you restored my hope that there are RU-vid fitness content creators who really know their stuff.

@honkymonkey9568 5 месяцев назад

Get a room💞

@errolpaul8043 Год назад

This the first vid of yours I've seen. But it's real good content so I'm subscribing.

@doughughes257 8 месяцев назад

Thanks. Your understanding and clear explanation has really helped me.

@qqfix614 Год назад

Thank you man, I hope you do more vid about this topic

@victorhou5760 2 года назад

Very informative and helpful.

@johncoffey1483 Год назад

Thank you, quality informative video.

@natlovell122 2 года назад

Awesome video, thanks!

@doctor-jw 7 месяцев назад

Hi, Matt! Thank you for this great lesson. I'm glad you're using sprinters as an example for selective recruitment. The Olympics is a few months away and I'll look more closely at the performances after learning this information. **QUESTION** You had mentioned that well-trained athletes may be able to skip Type I muscle fibers and jump straight to Type IIa and IIx if they have a well-developed neuro-pathway to those muscle groups. And transitioning from Type IIx to IIa is more common since Type IIa is most consistent with athletic performance. **For the Olympic sprinters, from a block start, would you say that they immediately recruit Type IIa and IIx, rather than recruit Type I and then transition to Type IIa?**

@iamfrickincool 4 месяца назад

Wow this is very quality

@amitkumarsingh1467 2 года назад

Great knowledge 👍

@AhnQiraji 11 месяцев назад

Very informative vid, mqny thanks! I only wish you dwelt a bit deeper into speed focuses explosiveness training 😊

@larryphotography Год назад

Nice "not a flame thrower" in the background there!

@zeanzern4396 2 года назад

Great video ! 😊

@TheMovementSystem 2 года назад

Thanks!

@-MXXI- Год назад

2a is faster than 2x because, in 100m, it's more about the force you put into the ground to propel you forward than the speed that you move your legs. In other words, your stride distance.

@finn54123 Год назад

I think they’re both necessary

@asherheidler4010 Год назад

Yeah, but speed is determined by not just the force into the ground, but also the period of time that it is exerted. So you need both

@7upox592 11 месяцев назад

Type 2x fibers are faster than type 2a. In track and field you would find that 100 meter sprinters are more explosive and faster than the quarter milers and type 2a fibers are needed for athletes running the 400 meter and the 800 meter and the 800 meter runner cannot possibly run a 100 meter under 10 seconds also stride length is seen is athletes running distance ,the 100 meters is a stride cadence [ how fast your stride is] and not how long your stride, stride length is the main reason why taller people have poor starts where as a person with good stride cadence will have perfect starts.

@Christian-se5si 9 месяцев назад

Its a combination of both

@noosphericaltarzan 9 месяцев назад

It is not just force, but *impulse* - force * time. For running, and especially sprinting, the force should be concentrated in a tall peak during the propulsive phase of ground contact time. It is possible to apply the same amount of force over a longer interval of time to achieve the same impulse, but then ground contact time is extended, which is obviously bad. Type IIx fiber, being the most explosive, produces the impulse with that high peak. It’s ideal for sprinting. For middle distance, assuming a FT runner, maybe some mix of IIx and IIb is more useful, but you still want the IIx.

@TheMovementSystem Год назад

Improve your athleticism and vertical jump with The Movement System Vertical Jump Program: marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt

@GoBigg78 Год назад

Thank you!

@avarenggasaktyapradana3770 2 года назад

This content isi extremely underrated

@TheMovementSystem 2 года назад

Thank you

@tenshi9313 2 года назад

hopefully the more I train my llX muscle fibers my body will get use to going at 100% for a much longer duration

@zber9043 2 года назад

energy metabolism limits this. You only got 7 seconds of creatine that you can use anaerobically. You can stretch it to 25s max by going 90% effort instead of 99% before you eventually go lactic.

@jackroach8149 Год назад

This is great…thx! I’m going D1 soccer this fall as a goalie….any power exercise suggestions for jumping, kicking, and upper body/core? Thx!

@rizzlo Год назад

power cleans, snatches, i would also do bounds, and wickets

@iamfrickincool 4 месяца назад

Thank you

@soudeepdebnath7723 2 года назад

Please make a proper video on fast fiber muscle training exercise

@byanymeansnecessary398 5 месяцев назад

I recall training for strength doing 5 x 5. Months later I did a fitness test. My maximum strength was 183/200 while my explosive power was 200/200, so I dont know. I used to do 1 rep max (on the bench press), jump squats, standard squats, leg press, leg eztensions, calf raises etc.

@doughughes257 8 месяцев назад

Thanks!

@TheMovementSystem 8 месяцев назад

You’re welcome!

@dallasfields7607 Год назад

How much rest time should there be between each set with the chart you show at 8:53?

@tylergooden2183 9 месяцев назад

How do I build my toe muscles? Should I train them in 8 minute sets at 2a zone 12s? I read somewhere there’s three types of fast twitch L fibers and 12 different fast twitch z fibers and caro on dioxide cant get to the M 2a long twitch muscle fibers if I do more that an 8:03 set run. Let me know. Thanks!

@outlier3490 2 года назад

Excellent explanation as to the physiology of muscle type transition. Follow my powerlifting progress!!!

@user-hi9ne9qh7v 6 месяцев назад

I'd like to hear something about type 2B. Is it the type that contracts more quickly but tires more quickly?

@sir-jam-the-3rd810 Год назад

I'm training for basketball and trying to get a higher vertical and be faster since I was fast at one point by now since I'm been doing a lot of bodyweight training I have gotten slower

@citrused8571 Год назад

Dude same. I have gotten slower from doing weights and I've gotten pretty slow.

@JokeZ1337 Год назад

7:00 i'm coming from a powerlifting background: since you said that even if you do fast reps on a movement, if you're "wired" that way then still type 1 instead of type 2 is doing the work here - what do you think about doing drop set-type of training here? thinking of taking the type 1 fibres pretty much to failure with heavy loads, then dropping the weight and doing fast reps to specifically target the type 2 fibres. would it work that way somehow and give me kind of a hybrid workout to at least keep my strength somewhat but also activate gain speed? :D

@zoeollie202 9 месяцев назад

I’m so curious about this answer I’ve been on RU-vid all day trying to try to figure out this hyper specific thing!

@berner Месяц назад

You mention soleus being slow twitch, but does having the ACTN3 RR gene change anything in them and other muscles like them? I have that myself and I've just started Olympic Lifting and it makes me wonder if being ACTN3 RR is going to make a difference in those areas ornot. Thanks for doing this vid, dude.

@danielwesley9458 Год назад

What’s the best way to train fast twitch muscles for ice hockey?

@seanarbuckle4941 Год назад

Could you send me that pole vault workout by chance? I’ve been looking for a schedule just like that, and I would like to see how the other days are set up.

@yourtrash8901 Год назад

What are the best exercise for a winger in rugby to increase speed

@wallinggraham3836 10 месяцев назад

I have a question that has never been asked and has never been discussed anywhere. It's about fast twitch fibres. There is very contradictory information about it. Apparently they are useful for strength and explosive strength against a high resistance, but then you ask about quickness against a low resistance and the answer is - "fast twitch fibres" Now look at certain ultra quick boxers, they arent the strongest or have the biggest punch, and then look at slower stronger boxers - which ones are more likely to have high numbers of fast twitch fibres? the stronger ones or the quicker ones? What really causes the quickness in the quickest boxers? if they apparently have more fast twitch fibres then why arent they the strongest as well? something is off or just ignored around this topic and this question never gets answered

@richoy11 8 месяцев назад

Let’s say you are doing xc for about 3 months and generally training slow twitch, how much time does it require to get the slow twitch to fast twitch

@wxrriorog3096 Год назад

I want to be a basketball player and i couldn't explode of the ground and found out i have a lot of slow twitch muscle fibers hope i can change that percentage to fast twitch fibers

@mateoostojic5869 2 года назад

If a strenght athlete who you say has probably around 80 % 2x fibers and needs them for his sport, overtime starts to convert these fibers to type 2a which you said that happens does it affect his performance because of different mitochondrial energy production rate? And if overtime type 2x converts to type 2a does that mean that type 2x is a transitional state where body makes most use of carbs in muscle "building" (energy using) and later switches to type 2a and you metabolically start to process carbs differently and first store them as fats and use in type 2a? Thank you

@TheMovementSystem 2 года назад

That's a loaded question. Most athletes do have a conversion from 2x to 2a. That's a good thing. Even for powerlifters. The 2a fiber type is powerful but also fatigue resistant. I don't think that would impact carb metabolism to a large degree.

@mateoostojic5869 2 года назад

@@TheMovementSystem Thanks for the answer. Great channel btw 👌

@3941602 2 месяца назад

Whats best for combat sports like Boxing, MMA and wrestling ( wrestling has alot of power)

@richardodhiambo7503 3 месяца назад

Im a sport scientist from Kenya. I want to be like you someday.

@TheMovementSystem 3 месяца назад

Thank you brother. All the best to you

@akbarshoed Год назад

I made it to 8:35 . Thanks for trying

@berner 4 месяца назад

Does ACTN3 have any effect on Creatine Kinase levels? I ask because when I was conditioning years ago, my doctor told me I had a very high CK enzym level and I wasn't eating a lot of red meat. Now that I know Im in the elite athlete club of fast twitch, it makes me wonder if that was why.

@nickashton3584 9 месяцев назад

does isometric exercise help develop fast twitch muscles ?

@nikolaobradovic275 10 месяцев назад

So which is better for a basketball player

@codie7409 Год назад

Is it more efficient to do explosive or slow positives in order to stimulate type 2 fibers for weightlifting? I follow a HIT training which goes along with true muscular failure, but I don't want to waste my time by doing too much for type 1 fibers. So what rep speed should I use in order to focus on type 2?

@captionem7791 11 месяцев назад

Updates? I’m trying to do the same as you with Mentzer’s HIT training and I haven’t really found anyone who’s done the same online

@konkeydong4421 7 месяцев назад

you could just do the eccentric slow then explode on the concentric but if you want to be very fast do both fast as you can

@cameronroberts7930 Месяц назад

Do you find it valuable to do a muscle biopsy?

@miken_ike0284 2 года назад

So are you saying explosive workouts is the way to go

@fabian13333 Год назад

When I train kickboxing am I training my fast twitch muscle?

@jamesalexanderkaraba7037 8 часов назад

Does martial arts change muscle group fibers? And if it does, from which type to the other one does it?

@marlonrogers3900 Год назад

So basically if I run 100m on a track or grass for a hour or 2 till failure once a week to heal I’ll be faster in six months and eat high fiber food will help me heal properly

@gopinathvenkitesh5729 2 года назад

i m a 5k runner female 18.yrs, running at 18mins..can u share me training schedule to improve fast twitch muscle,

@aviv32 11 месяцев назад

so i was wondering, as a boxer, we need boh slow and fast twitch (slow for stamina and endurance and fast for explosive power.) so do i need as a boxer to train them equally according to your research? or i should focus on the ones i feel more dominant on

@ouibscfdadade1245 10 месяцев назад

No , you need motsly to train fast twitch for explosivd power. Your stamina you should come from your heart capacity , more like doing cardio

@mr.someone5679 Год назад

Okay but how can you train to produce type 2x? Because i feel like in powerlifting they are the most important muscle fiber type

@theonlythingtheyfearisme3816 Год назад

so, if we had type 1 muscles so much already what happens to them if we train type 2

@soubhiknath3221 2 года назад

Which exercises?

@mckonal 2 года назад

preparing for my first marathon (under 3.30 hours) and i wonder: how much should i focus on improving my fast twitch fibers? i train 30 seconds under per km for the aimed pace but still, guess more intervalish and kettlebell-swingish exercises are needed.

@TheMovementSystem 2 года назад

Type 1 aerobic fibers are really going to be what primarily determines your marathon time. You could do a small percentage of fast twitch training but really marathon performance comes down to a lot of aerobic work

@proodjjuice-hz5sn 7 месяцев назад

Slow twitch muscle fibers

@NevJumps Год назад

Does training in a low rep range (under 7), for example with leg curls, mean that I use primarily fast twitch muscle fibers? I mean.. those 6 reps are all really hard and require lots of strength? Is that true?

@TheMovementSystem Год назад

Yea heavy load is one way to activate fast twitch fibers. But also remember it’s not just about activating them but also how quickly you activate them and how they synchronize with surrounding muscles to create an overall faster movement

@NevJumps Год назад

@@TheMovementSystem Thanks for the reply!

@poorvisharma1715 9 месяцев назад

Where can i find programs to train fast twitch muscles

@petioyankov3347 2 года назад

can l do hill sprints to inprove strenght of muscles if l dont have weights

@2ball434 Год назад

Yes anything that requires high levels of force in a short period of time trains type 2

@danielbriggs1356 2 года назад

Football (soccer) athletic performance is a fast-twitch muscle type sport, especially in the attacking positions. If I understood correctly, both concentric and eccentric acceleration during training movements will serve to transition the myosin heads to fast-twitch. Have I made a correct assumption?

@TheMovementSystem 2 года назад

Yes exactly. Doing some movements that involve fast concentric and eccentrics can be beneficial to see that change.

@danielbriggs1356 2 года назад

@@TheMovementSystem How about a video on movements that would train fast with fibers that are specific to soccer? Thanks

@brucerawlinsjr.2678 2 года назад

Bruh. Football is FOOTBALL. "Futból" (soccer) is the word you were looking for.

@ritasequeira6939 Год назад

@@brucerawlinsjr.2678 Bruh. In Europe, Africa, Asia, South America… Soccer is Football, and your Football is American Football.

@AnyDoeh 11 месяцев назад

so the best exercise for fast switch are?

@skygazer02 Год назад

I have a question, Can we make our arms / legs have more type 2, type 1 for legs. I mean, explosive Punch and can marathon. Is it actually possible?

@yeet4924 Год назад

special forces dont exist for no reason.

@skygazer02 Год назад

@@yeet4924 wow, I cant understand. Can you plz explain?

@2ball434 Год назад

Yes

@rickford2697 2 года назад

How the joints do with all that?

@Mr.getrizzyagain 2 года назад

GOD bless❤️🙏🏾

@georgepnf8596 2 года назад

I can't see any comments. What seems to be the problem ?

@TheMovementSystem 2 года назад

Me either. I'm not sure

@antonmaier2263 Год назад

Is the distinction really hard or is it on a spectrum?

@TheMovementSystem Год назад

Spectrum

@DCX103 2 года назад

8:54 I read that too fast and thought it said death jump 💀😂

@TheMovementSystem 2 года назад

They could be if you start too high

@abcdefgh4404 2 года назад

@@TheMovementSystem 😂😂😂😂

@abcdefgh4404 2 года назад

Depth Jumps

@petioyankov3347 2 года назад

Can l do 500m run with ankle weights to increase my fast thwich muscle fibers and speed

@TheMovementSystem 2 года назад

I'm not sure how that would help. It would actually slow down the rate of force development and likely change your running mechanics quite a bit

@petioyankov3347 2 года назад

@@TheMovementSystem maybe it will increase the maximum strength of the muscles and this will improve the speed or is not that

@deanuco1234 2 года назад

Whats the best way to train fast twitch muscles for boxing

@D00Rb3LL 2 года назад

That’s why i’m here

@seetsamolapo5600 2 года назад

Same here 😂

@gutso5749 Год назад

@@seetsamolapo5600 Just do explosive movements with heavy weight and less reps close to failure and at a fast speed.

@gutso5749 Год назад

@@seetsamolapo5600 watch video from precision striking for exercises that increase punching power . These exercises will train fast twitch fibres . You can also do trap bar deadlift and normal bench press since they work great too ( if you can’t do floor press or don’t like doing sumo deadlift) Also, I would recommend to do power cleans, they are very useful for power production

@Lapolitics 10 месяцев назад

@@gutso5749all I have is dumbbells so what could I do with that?

@matplayz3035 2 года назад

How much more explosive is 2x than 2a?

@TheMovementSystem 2 года назад

2x is not more explosive. 2x are recruited at a higher threshold and fatigue faster. It’s not a very beneficial fiber. With training most powerlifters and Olympic lifters will transition a very large percentage of their type 2x fibers to 2a

@alexmaharjan8119 2 года назад

Could u give me some names of exercises to build fast twitch ( for speed)

@TheMovementSystem 2 года назад

Check out my recent videos about training for speed. I have quite a few exercises in those

@TheMovementSystem 2 года назад

Such as this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2BJy7hnU2PY.html

@fitnessinfluncer9264 2 года назад

I am a cricketer how can I train fast twitch muscle fibres

@dadomingo9670 2 года назад

if you a bowler do medball throws and overheadsholder press

@blacked2987 Год назад

4 16 6 33

@RomansapienMVision Год назад

I learn about quick twitch from Bill Burr 😅

@Over-9k 2 года назад

I’m type 2 but not the one explained in this video

@TheMovementSystem 2 года назад

Interesting. I mean everyone has a certain % of each fiber type. Even if you are largely type 2 you may still have 40% type 1 in some muscles and 80% type 1 in other muscles such as postural muscles.

@proodjjuice-hz5sn 7 месяцев назад

In the future i want to win in a fight against a chimpanzee so i will be trying to do this

@sukhjotesingh9613 10 месяцев назад

You do know about fast twitch or slow twitch if you get your gene’s tested

@judgement3790 2 года назад

6:42

@user-uv2bj9mq7g 19 дней назад

Another video when you explain everything but the main question

@eli3191 2 года назад

Damn I wanna be strong AND fast☹️

@TheMovementSystem 2 года назад

You definitely can be.

@shahongezahegne4847 2 года назад

so are type IIa muscle fibers more beneficial for sprinters than type IIx?

@miken_ike0284 2 года назад

Dont take my word but what I got from this video was 2a was overall the better type of muscle

@shahongezahegne4847 2 года назад

@@miken_ike0284 yes. But some say IIx is better that's why i was confused

@skygazer02 Год назад

@@shahongezahegne4847 type 2a is definitely better, because type 2x is just a nerf type 2a

@shahongezahegne4847 Год назад

@@skygazer02 thanks man

@suabroboro5764 Год назад

How do you know you have fast twitch or slow twitch? The answer lies primarily in genetics and also the rate at which you gain weight in a certain period of time when you sit idle without workout. Fast twitch muscles grow fast and increases the mass of the individual whereas slow twitch fibres grow slow and doesn't increase the weight of an individual. This can be seen in many individual who consumes same amount of food as other and still don't gain weight as fast as an individual who has higher percentage of fast twitch fibres. Obese individuals have higher percentage of type II x muscle fibres than skinny individuals .

@ovekvam Год назад

I doubt that. I am a skinny guy with fast twitch muscles.

@UnknownJax 2 года назад

Apart from the guns, Americans have really good data about stuff. Edit. Thanks for the really informative video sir.

@stevenherrera4170 2 года назад

Romans 10:9 because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.

@christianmystic2771 2 года назад

Nice video but a lot is false . Type 2A is not good for sprinting and slow twitch DOESN'T change to fast twith !

@TheMovementSystem 2 года назад

Interesting. What’s your source?

@gutso5749 Год назад

Source: just believe me

@christianmystic2771 Год назад

@@gutso5749 all the freakin physiology books. Also when last did you see a middle distance runner win the 100m at the Olympics? Are you seriously so dull and gullible?

@aimbrozz3205 2 года назад

Any swimmers here?

@bryantcofty2709 10 месяцев назад

I'm a little embarrassed to be Beavis and Butt-Head minded but you may want to check your pronunciation of "analyze". I don't know where you're from but I'm not hearing the pronunciation of any other words that would lend to the pronunciation of analyze as ANALyze 😊

@honkymonkey9568 5 месяцев назад

All this shit just made me slower.

@apolyedapolyed7524 3 месяца назад

情慾西瓜刀！有鬼！

@edenadam872 7 месяцев назад

YOU NEED TO BE SLOWER AND TO GO TO HOW TO DO IT METHOD= : STEP BY STEP IN EASY TERMS AND TO SHOW HOW TO APPLY IT AND HOW THE STRENGHT (MUSCLES TWITHCHING FIBERS GROW FASTER IN SHORT PERIOD OF TIME)!!! IN THIS VIDEO NO ONE CAN FOLLOW YOU