Because the weights are heavy, you'll only be able to complete a limited number of reps as the fast -
twitch fibers fatigue quickly.
However slow
twitch fibers fatigue slower and can sustain activity for longer.
For example, physiologists measured the time to exhaustion in a group of fast twitch fibers and found some of the fast
twitch fibers fatigued in as little as 16 seconds while other fast twitch fibers were able to contract for 34 minutes before reaching fatigue.
Not exact matches
(«Fast
twitch» muscle
fibers contract more quickly than «slow -
twitch»
fibers and generate more force more quickly, but they also
fatigue more quickly.)
By supplying fast -
twitch muscle
fibers with immediate energy, creatine ensures that these
fibers don't prematurely
fatigue and strengthens their contraction.
This is because in order to maximize the development of power you need to do these explosive movements at a time when your fast -
twitch fibers aren't
fatigued.
Slow -
twitch muscle
fibers have slow contraction time and are very resistant to muscle
fatigue (that is why they are also known as endurance muscle
fibers).
However, it's possible that high TUT may promote greater hypertrophy in slow -
twitch muscle
fibers, which are more
fatigue - resistant than fast -
twitch muscle
fibers and therefore can't be adequately stimulated with short TUT and heavy loads.
First, increased metabolic stress increases the recruitment of fast -
twitch muscle
fibers while promoting
fatigue of the slow -
twitch ones.
Type 2a are
fibers that contract at a faster speed than slow -
twitch fibers and are thus capable of generating explosive, short - term bursts of power, but are less
fatigue resistant.
There's been a lot of debate whether increasing the time under tensions triggers greater muscle gains, but the majority of studies support this claim under various discoveries: • The cross-section area of the slow -
twitch type muscle
fibers is greatly increased, which leads to maximal stimulation of these type I
fibers since they possess a high level of
fatigue threshold, which also promotes an increased hypertrophic response.
Exercise physiologists in particular refer to the aerobic system when discussing the red, slow
twitch fatigue - resistant fat burning muscle
fibers, and the anaerobic system referring to the white, fast
twitch power and speed, sugar burning
fibers.
They can generate more force than Type I, but are quicker to
fatigue when compared to slow -
twitch fibers.
Type I
fibers are slow
twitch and are extremely resistance to
fatigue.
Type II
fibers are fast
twitch and
fatigue rapidly, but have a higher potential for muscle growth as opposed to Type I
fibers.
Creatine phosphate (creatines high energy molecule form, stored within cells) is used to supply the type 11b muscle
fibers (fast -
twitch high - glycolytic; the ones that get largest in size) with immediate energy, ensuring these muscles do not prematurely
fatigue 6.
Lastly, fast glycolytic
fibers provided the largest force and fastest
twitch speed but are highly
fatigue - able and are reserved for high - intensity bursts such as a short sprint or maximal lifts.
It requires a lot more energy and does a lot more damage doing say, 10 × 10 (or your 15 × 5), than it does doing one set of 25 - 50 or 50 - 100 reps.. In the end, you get less hypertrophy with high volume heavy lifting, because a) you still have all that myostatin buildup from heavy lifting suppressing hypertrophy, b) you don't sufficiently
fatigue medium and fast
twitch fibers, c) you don't get the increased IGF - 1 production and increased protein synthesis that you would get from high reps, and d) because the energy requirements of repairing the damage caused by heavy lifting are too high.
The fast
twitch fibers were too
fatigued to continue working but the slow and intermediate
fibers were not at the point of exhaustion.
You get a conversion of your fast explosive — what are called type two muscle
fibers into type one muscle
fibers, which are slow
twitch muscle
fibers that take a much longer time to
fatigue.
If you do 10 slow reps (slow on both the positive and negative portions) with a relatively light weight, say 75 % of your 1RM, then do 10 superfast reps, and finish with 10 normal - speed reps, you can
fatigue both the slow - and fast -
twitch muscle
fibers and induce growth.
* You can combine slow reps and fast reps into the same set with moderate weight to reach failure and
fatigue of the important fast -
twitch muscle
fibers.
Joshua: Avoidance of
fatigue in all sports is primarily the domain of Type I «slow
twitch» muscle
fibers, which are trained through prolonged low - intensity training that does not culminate in
fatigue.
In addition to burning more fat, a study by Aagaard and Anderson demonstrated that your body will also respond to strength training by improving the number of Type IIa (or
fatigue - resistant) fast
twitch muscle
fibers in key muscle groups.
This is, quite frankly, the worst possible scenario, as fast
twitch fibers will be repeatedly engaged, damaged, and
fatigued from extended hill climbs and riding with depleted glycogen stores, and the body will indeed begin to catabolize existing muscle.
For example, on a set of squats, the trainer takes a brief rest at the top position as he psyches himself for the next rep.. While doing so effectively reduces the
fatigue level during the set, a 2013 study that was published at the 2013 Strength and Conditioning Conference in Las Vegas, revealed that it also reduced the number of fast
twitch fibers that were recruited.
There are two important variables which you can affect in order to activate fast -
twitch muscle
fibers —
fatigue management during your weightlifting sets and the amount of weight you lift.
One of two surefire ways to increase the recruitment of fast -
twitch muscle
fiber is
fatigue, so consider it your friend.
Fast -
twitch fibers contract two to four times faster and
fatigue faster than slow -
twitch fibers.
Fast
twitch muscle
fibers (which
fatigue quickly, but help with quick bursts of energy) convert easily to the better slow
twitch muscle
fibers that enable endurance exercises.