Coach Camm: Get More Out Of Your #2

We all know the story of the Tortoise and the Hare, right? 

Slow and steady wins the race? 

Sure, the Tortoise may win the race - but the Hare is JACKED.

So how did the Hare get like that? 

Maximally recruiting Type II muscle fibers.

Muscles are made up of individual muscle fibers that contract (also referred to as twitch) to produce muscular force.

There are different types of muscle fibers based on size, force production capability, and oxidative qualities (whether they use oxygen for energy or not).

• Type I (Slow Twitch) – Slower contraction, low force production, fatigue slowly

• Type II (Fast Twitch) – Fast contraction, high force production, fatigue quickly
  

The fiber types lay on a spectrum – on one side is Type I fibers and on the other end is Type II.  In the middle of the spectrum are hybrid fibers which share characteristics of both types - and can be converted to either. 

When you resistance train you are constantly recruiting all types of muscle fibers based on the type of movement you’re doing and the relative intensity.

Here’s the kicker – you can change your body’s fiber type composition through training!

Sedentary people have an average of 20-40% hybrid fibers while active people’s ratio is closer to 10-20%.  That means those hybrid fibers are up for grabs and can be converted to Type IIs through strength training.  

Because Type II fibers have the greatest capacity for strength and size, it should be a focus to maximally recruit them.

Here are the 3 ways to do it:

• Lift Heavy (A load heavy enough you could lift 5 times or less)

• Lift Explosively (Light weight but high speed)

• Lift to Maximal Fatigue (Can no longer complete a rep with good form)

All 3 methods will maximally recruit Type II fibers.

If you’ve never trained in any of these manners before, start with maximal fatigue.  Pick a manageable weight and lift until you can't lift no more.

If you’re comfortable with an exercise and your form is good, try to lift a relatively heavy load (5 reps or less) and do multiple sets.

And lastly, try incorporating some explosive reps where you take a light load and move it as fast as possible - always under control and with good form.

This will get you looking and moving a little more Hare-y. 

Lift Fast,

Coach

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