Build Muscle Quick

Various types of muscle fibers form each muscle.  When all types of muscle fibers are exercised the muscle is strengthened.  For some specific exercise combinations that use all types of muscle fiber, this article on a workout plan.  The two principal fiber categories are fast twitch and slow twitch and fast twitch fibers consist of Type A and Type B fibers.  Most muscles consist of about half fast twitch and half slow twitch fibers.  An exercise program that works the entire muscle – both fiber types – builds more muscle.

Fast twitch muscle fibers are used when you need short bursts of energy or strength and they work anearobically.  Anaerobic means they move using the energy stored in your body.  Fast twitch muscle fibers fatigue faster than slow twitch fibers because the fast twitch nerves fire faster.  Sprinters produce a lot of force for a very short time, using a lot of fast twitch muscles to do it.

Type A uses both aerobic and anaerobic metabolism and are considered transitional muscle fibers.  If you need to move fairly fast – but not as fast as you can – you will work fast twitch Type A muscle fibers.  Only anaerobic energy is used by Type B fast twitch muscle fibers.  These muscle fibers have the highest rate of contraction of all muscle fibers and they fatigue quickly.  You will use your Type B fast twitch muscle fibers when you need a lot of energy really fast. 

Aerobic metabolism is used by slow twitch muscle fibers.  These fibers contract slower and can work for longer than fast twitch muscles, but they do not generate a lot of power.  There are a lot of capillaries throughout these muscle fibers to provide oxygen rich blood for energy.  Low intensity exercises completed over a long period use slow twitch muscle fibers.  Some examples are running a marathon, bike riding or hiking.

 The most effective strength training program will use all three types of muscle fiber so when you need strength from any given type, you will have it.  You can find reviews of programs that adhere to this principal at Turbulence Training Review and No Nonsense Muscle Building Review.   There are a lot of programs out there, but next I’ll give you some ideas on how to train each muscle type – you could easily make up your own program.

Training fast twitch type B fibers – completely anaerobic – requires an all out effort for a short time period.  Sprint at full speed or lift a weight that you can only do one repetition to fatigue.  To train fast twitch type A fibers you should lower the force and increase the time – run fast but do not sprint and do it for 20 – 30 minutes, or lift a weight that requires 6 – 10 repetitions to fatigue.  Training for endurance trains slow twitch muscles.  Lift weights small enough that you can complete 3 sets of 6 – 10 repetitions, run for an hour or swim 100 laps.  This training will take longer than training for fast twitch muscle fibers, but it is necessary to complete this training also to build the entire muscle and get the maximum strength you are looking for.