Types of muscle fibers and training methods

Many people like bodybuilding and fitness more and more, especially young people want to develop explosive muscles. However, some people have been trained for a period of time, but the effect is not very good, and they don’t know what the reason is. In fact, there is an important issue involved, that is, the type of muscle fibers. The types of muscle fibers of each person are different, and the muscle fibers in different parts of each person’s body are also different, so the speed of training, the number of times, and the length of time will also be different. Therefore, only know What type of muscle fibers in your own muscles belong to to achieve better exercise results.

1. Types and characteristics of muscle fibers

From the perspective of human physiology, muscle fibers are divided into two types according to the characteristics of contraction of muscle fibers: slow muscle fibers (ST) and fast muscle fibers (FT). These two types of fibers will be different in many aspects, including the endurance level of muscles, contraction force, and contraction speed of muscle fibers. The characteristics of fast muscle fibers are: fast contraction speed and strong strength, but they will easily become fatigued; the characteristics of slow muscle fibers are: slow contraction speed and small strength But it is not easy to get tired.

All muscle mass in the human body are mainly composed of slow muscle fibers and fast muscle fibers. These two muscle fibers coexist in each muscle, and the fiber types of each muscle are also different. If the proportion of fast muscle fibers in the muscle mass is greater than that of slow muscle fibers, then this muscle is mainly fast muscle fibers; otherwise, the muscle is mainly slow muscle fibers.

2. Myofibers, identification methods and training methods

1. Biopsy. The precise method to determine the type of muscle fiber is to perform a biopsy, that is, to take a small piece of muscle from the body and analyze it under a microscope to determine the type of muscle fiber. This method is accurate, but it is very troublesome and harmful to local muscles, so it is not necessary for ordinary people to use this method to judge.

2. Test muscle endurance. This method is to evaluate the type of muscle fiber by observing the characteristics of muscle fatigue. This method is better. The method is: if the maximum force of muscle contraction can be repeated for 80% of the force of muscle contraction can be repeated for 15 times, then the proportion of slow muscle fibers is higher; if the maximum force of muscle contraction can be repeated for 80% of the force of muscle contraction can be repeated for 5 times, then the proportion of fast muscle fibers is higher.

3. Assess the development of muscles. Generally Fast muscle fibers have greater potential in increasing muscle volume than slow muscle fibers. If your muscles develop faster, you can think that you have a higher percentage of fast muscles, and vice versa. When you have a general understanding of your muscle fiber type, you can use it to formulate the number of repetitions of exercises when training for muscle growth.

Principle of selective hypertrophy of muscle fibers: Endurance training can cause selective hypertrophy of slow muscle fibers, speed and explosive training can cause selective hypertrophy of fast muscle fibers. Therefore, people who are born with a higher percentage of slow muscle fibers in the body may get the greatest benefit from relatively high repetition exercises, because this type of muscle fiber is more suitable for endurance training. Generally, the muscles of the body can be trained according to the following normal conditions

. The hip exercises can reach 20 to 25 times,

. The legs are 15~20 times,

10~15 times upper limbs and trunks

10~15 times upper limbs and trunks

Muscle exercises must be completed with appropriate strength within a certain period of time, so as to increase the size and strength of the muscles.

9~12 times for the legs

Muscle exercises must be completed with appropriate strength within a certain period of time, so as to increase the size and strength of the muscles.

� 60~90 seconds

. The upper limbs and torso are 40~70 seconds

I have solved the types of muscle fibers and training methods. What are you waiting for? Hurry up and test which muscle fibers you belong to. Only by knowing the type of muscles can you better formulate a fitness plan. For more fitness knowledge and muscle building knowledge, please continue to pay attention to this fitness bar website.