Type A Fast-Twitch Muscle Fibers The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace. For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more. Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power. They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do. These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate. Training The Muscle Fiber Types So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively.

Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30-45 second intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

I have spent the better part of my life looking for ways to sculpt my body into something that I can be proud of. Even though my journey has been a long one I have discovered a lot of good information on building muscle on the way. There is so much information out there you could fill your local library. I spent a lot of money and time on weight lifting programs that didn’t work and some that worked really well. It was my desire to build the best body that I could that kept me focused and heading in the right direction.

You don’t have to be born with a muscular body to benefit from this article. This is for the hard gainers, those that need to shed some pounds and the experienced weight lifting enthusiast. Start getting motivated and reach for your goals of building insane muscle mass.

It doesn’t make a difference how much experience you have, the goal of increasing muscle mass is front and center in our minds. We all get to a point in our weight lifting program when we reach a plateau. If you are new to the sport don’t waste your money on taking supplements that won’t work and will only put a hole in your wallet. There comes a point when we all can use some secrets on building muscle regardless of what we have learned in the past. If you are at that point then you are like thousands of us out there.

Our bodies respond uniquely to each exercise and as bodybuilders we have to know what each movement does. Make a plan with some common sense goals and stick to them. Don’t get caught up in the trap of over lifting and trying to build muscle mass too fast. Lasting results can only be achieved through hard work and dedication. It is this hard work and doing each exercise which will take you to the next level.

Proper nutrition is vital to your success if you are going to pack on lean muscle mass and are not just looking to get big for the sake of getting big. The following statement is the most important fact  you will ever hear about building muscle. “Your muscles don’t grow while you are weight lifting, your muscles grow while you are resting“. Make sure you get plenty of rest so your muscles have a chance to rejuvenate and grow.

Having spent as much time as I have learning and living the weight lifting lifestyle, I hope this has helped  you with these basic weight training techniques and tips. Always get your information from somebody that you can trust. As someone you can trust I’m certain you will learn from my many years of lifting.I know that you will achieve all your muscle-building goals if you just take the time and effort to follow through.

After the squat, the deadlift is the most effective movement that you can do in the gym. Epitomizing the term “compound movement,” it uses nearly every muscle in your entire body, from your traps all the way down to your calves. Bodybuilders, competitive lifters, and many other athletes have long used this movement to build brute strength, pack on muscle mass, and improve their overall athletic performance. Here are five reasons why every trainee, casual or competitive, should be deadlifting:

1. The Deadlift Promotes Full Body Muscular Development
While many trainers and trainees alike are quick to simply categorize the deadlift as a “back” movement, it is truly a full-body exercise. At the start, the deadlift brings the hamstrings and quads into play to break the weight from the floor. The lower back is also stimulated from the very beginning and remains tense and contracted to keep the weight moving upward and back. From the middle of the range of motion to lockout, the lats, traps, and rhomboids are heavily engaged to keep the weight in close to the body. Finally, the forearms, biceps, and overall grip strength are taxed to the limit to hold on to heavy weights.

2. Building the Biggest Back Possible
While the deadlift brings much more than the lower and upper backs into play, it is truly the best back-builder you can perform. It is indispensable for obtaining that thick look to your back and overall physique that simply screams “powerful.” At powerlifting meets, the guys with the biggest deadlifts are almost always sporting the biggest, thickest lats and traps. In bodybuilding shows, the competitors with the most dominating back poses are also usually the ones known to be strong deadlifters. Pull-ups and rows are certainly important, but you will never build the most developed back possible without the deadlift.

3. Developing an Iron Grip
Unless you are using lifting straps, the deadlift will develop enormous crushing and pinching grip strength. Your forearms and hands grow in strength and size to accommodate the weights that the rest of your body is handling. This improved grip strength is valuable not only for other weight-training exercises, but for any sport in which you grab, hold, or throw objects or other competitors. Because your hands are the tools for transferring power from the rest of your body to another object, your grip can make or break your overall strength.

4. The Deadlift Mimics Real-Life and Sport Situations
While people are quick to toss around the term “functional strength” with little real meaning, it surely applies to the deadlift. The foremost example of this application to real-life scenarios is in picking things up off the ground, especially heavy objects that require a strong back and grip. Furthermore, nearly every contact sport contains situations such as checking, tackling, and jumping that involve a large, quick transference of energy from the lower body to the upper body or another object.

5. A Great Workout for Your Abs
Just as with any exercise that strongly involves the lower back, the deadlift heavily taxes the abdominals and obliques, as well. These muscles tense and tighten during the movement to help keep the lower back contracted in an arched position. If you have never deadlifted before, your first few sessions may very well leave your abs more sore than any targeted abdominal workout you have ever done.

To conclude, every weight trainee should be performing the deadlift regularly. It is one of the best movements for building overall strength and muscle mass, as well as for improving everyday and sport-specific performance. If you are not performing this movement, you are not realizing your full muscle building potential.

1. Write down a realistic short term and long term goal.

2. Make a commitment to stick to one program for at least 12 weeks.

3. Educate yourself prior to starting.

4. Hire a trainer to teach you proper technique.

5. Focus on gradual progression.

Weight Training Tip#1: Goal Setting Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men’s Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don’t, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it’s full completion. Do not try it out for three weeks and than say, “It’s not working…” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education How much do you really know about building muscle? Let’s put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique You wouldn’t try and drill your teeth? You wouldn’t try and do your own taxes? You wouldn’t try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of “I think I’ll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others…” Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression I’ll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.

Conclusion:

Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.

Let’s face it. You’re tired.

Tired of filling your body with mysterious supplements that do nothing except make you bloated and sick.

Tired of busting your ass in the gym 6 days a week, only to find you’re the same size you were last month.

Tired of watching other guys work out half as much and get twice as big.

I know. Because I was once there too. I was a typical weakling.

But when I found the right path, it changed my life forever!

And as you read each and every word of this page, you too will discover that the lies the muscle industry has been feeding you have kept you from attaining the body you’ve always dreamed of…

But I want that to change. This is why I started this blog.

I’m going to cut through the nice talk and say it straight: Many of the articles you read in magazines were written by genetic freaks and drug-abusing muscle monsters who couldn’t teach a REAL person to train if their lives depended on it. The same goes for most of the trainers I see in gyms today. And the supplment companies depend on this for their lives. The more you train, the more pills they can sell you. After all, you need all the “help” you can get in the gym.

It’s time for some honesty!