posted Wed, 11/18/2015 - 08:31
2476
Fast Twitch Muscle Fiber Training Program
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Does anybody have a specific training program that will target my fast twitch muscle fibers?
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Power cleans, power snatches, jump squats, push press, hang cleans. I would try these types of movements....if done correctly, speed and power is necessary.
What specifically are you training for?
Thanks! I tested my DNA, and it said my body is made up mostly of fast twitch muscle fibers, so I'm trying to take advantage of that by training them correctly to build muscle.
Hmmm, thats a new one for me. If that is the case, to maximize your muscle makeup I would also look into sprinting and agility drills, however i have never known anyone to have a DNA test and train specifically for types of muscle fibers. Sounds like some old school Rocky IV Ivan Drago stuff
TronYeah, anybody can do it. https://www.23andme.com then import your results into here. https://promethease.com
Thanks I will give it a shot! How many reps do you think?
TronOne you might try...and I love this one (just be careful). Get on a flat bench and only load like 135 (depending on your current bench load). Bring it down to your chest as if you were doing a normal bench press but explode back up slightly tossing it and catching it..as soon as you catch it bring it back down to your chest simultaneously. This also works with squats. Squat all the way down and explode back up with a jump. Use a smith machine at first to get comfortable. It's not heavy weight but because of how you are lifting the weight makes it heavy and does wonders for your fast twitch muscle fibers and improves explosiveness.
I do this occasionally with a 100lb medicine ball, at the end of hitting chest. Good stuff!
Best to do these in a power rack with safety rails in.....very dangerous otherwise. 135lbs coming down on your chest or head no Gouda.
I was doing this last nite trying in out, while waiting for my woman to finish her workout....
I was just using the bar...and i made sure the rails were up just in case something happened...
Its a pump...i kinda got a rhythm going and lost count. But, i wasnt at failure when i stopped either. Its pretty cool for hand to eye coordination and balance..
TronTry doing it at the end of your chest routine..it's a great finisher.
fast-twitch fibers drive explosive power when doing 1RM or sets of low, heavy repetitions, so something heavy.
SwoldigerSprints with a speed parachute
Sprints...maybe