Types of muscle fibers

A person has oxidative ( slow ), and glycolytic ( fast ) muscle fibers. The first are red, which is due to the high content of oxygen molecules in them. The second ones are white, because they use anaerobic glycolysis as the main energy resource, with the participation of creatine phosphate. What does this information mean to a fitness enthusiast ">

Fast muscle fibers are often not prone to hypertrophy (large volume), but quite stiff. People with their predominance may not be endowed with large muscle mass initially. But they are just one of those who are gaining weight in their first training session, and everyone around is wondering why this is happening, since they do not see impressive muscular hypertrophy.

Slow muscle dragging and their role

Now let's imagine that we are doing the same push of the bar, but for a large number of repetitions, as crossfit athletes do. In about 30 seconds, fast muscle fibers ran out of glycogen and creatine phosphate resources and got tired. And we need to continue moving. Then the so-called slow muscle fibers are recruited. They work on "aerobic" fuel, and can perform many reductions. People with their predominance will have a predisposition to crossfit, bodybuilding pump exercises and ... all sports that require stamina, but not explosive strength.

It is often said that slow muscle fibers are useless in terms of building a beautiful figure, but this is not so. You can achieve their hypertrophy with the help of competent and regular training.

Which fibers are more, and does it matter during training

The predisposition to practice certain sports depends on anthropometry (bone structure, limb length, angle ratio in basic exercises), body composition (predisposition to a set of fat mass), hormonal levels, and the predominance of certain muscle fibers. But a significant role is played by how the human central nervous system handles the load, and what exactly he wants to do.

If we are talking about amateur fitness, when the goal of the classes is beauty and health, and not medals and cups of serious competitions, knowledge of the predominant type of muscle fibers can build a training program so as to achieve results faster.

For people with a predisposition to repetitive work, “bodybuilding” workouts for 8-12 repetitions in the basic, and 15-20 repetitions in isolating exercises have been created. Such fitnessists tolerate cardiac load well, which means that they can successfully deal with excess body fat.

If there is a predisposition to strength training in low repetition mode, the development of the base will be ideal, and for a beginner, work in the range of 5-6 repetitions, and for those who continue, in fewer repetitions, too. It is still necessary to add relatively multi-repetitive operating modes in order to achieve a more balanced development, but the foundation can also be built on training sessions borrowed from the arsenal of powerlifting.

In either case, it makes no sense to focus on any one style of training; it is better to use a one-year cycle in which the load will periodically change its volume and intensity.

Most people have about the same amount of muscle fiber, so combined training, or cycling, is suitable for them. Try to build your training harmoniously, combine different elements in it, and you will certainly achieve your goal, whatever it may be.