Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: tbombz on December 23, 2009, 09:45:26 PM
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a basic explanation of the different types of muscle fibers as they relate to bodybuilding and strength training
two types= slow twicth and fast twitch.
slow twitch= type 1
fast twitch = type 2
slow twitch fibers are used for contractions during exercise when your doing more than 12 or so reps.
fast twicth fibers are used for contractions during exercise when your doing 1-12 reps.
there are two types of fast twitch/type 2 fibers. type2A and type 2B. type 2A is used during 1-6 rep range. type 2b is used during 6-12 rep range.
slow twitch fibers are not very prone to hypertrophy. fast twitch fibers are quite prone to hypertrophy. type 2A(1-6 reps) are not as prone to hypertrophy as type 2B(6-12 reps).
the types of fibers which are most prone to least prone to hypertrophy, in order=
1.type 2B fast twicth fibers 6-12 rep range
2.type 2A fast twitch fibers 1-6 rep range
3.type 1 slow twitch fibers above 12 rep range
hypertrophy is growth of muscle
two types of hypertrophy= myofibrillar, sarcoplasmic.
myofibrillar hypertrophy is increase in size of muscle fibers.
sarcoplasmic hypertrophy is increase in contents/nutrients of muscle cells.
myofibrillar hypertrophy is mainly a result of type 2 fast twitch training (1-12 rep)
sarcoplasmic hypertrophy is mainly a result of high volume type 1 slow twitch training.
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Can you increase your growth potential by shocking the muscles with 1-6 rep sets a couple of days a month?
What about strict form reps with slow negatives in the above 12 segment a couple of days a month?
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Can you increase your growth potential by shocking the muscles with 1-6 rep sets a couple of days a month?
What about strict form reps with slow negatives in the above 12 segment a couple of days a month?
first question=
reps in the 1-6 will not be as good for growth as reps in the 6-12, but they will be better than reps above 12. one factor in growth is load and tension. heavier weight= more tension. training in the 1-6 for a while will not boost mass as effectively as training 6-12 reps, however it will boost your strength, which will carry over to your other training, which will in turn increase size.
short answer, yes.
second question= wouldnt do much of anything at all for growth, but would help with muscular endurance.
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It is also said that when a muscle gets stronger, it also gets bigger-- regardless of the methodology.