When it comes to muscle, most lifters aren’t aware of any difference from the various types of fibers which work together to comprise a muscle group. They know there are sheets of muscle which connect tendons to bones. We’ve all seen the muscle physiology charts and the infamous “anatomy man” in our years of high school biology classes. But what does this mean for us in the gym? Is anything from a text book useful for those of us who aren’t concerned with anything but building up new muscle? Will any of that science stuff ever affect what we do in the gym? And if so, why don’t we see more buff scientists ripping out of their white lab coats?
The truth is that there are two kinds of fibers in every muscle group in the body. And, if you aren’t aware of how to effectively target each of these fiber types, you may just be short-circuiting your efforts in the gym. Let’s examine the two kinds of muscle fibers, and look at ways to train them in the gym. Hitting both of these groups is essential if you want to grow more than ever before.
The first muscle fiber type is known as Type II fibers. They’re also known as fast-twitch muscle fibers. There’s a pretty good chance, if you are training using a standard bodybuilding routine, that you torch and torture these fibers on a pretty regular basis. Any time you train with a repetition range of 6 to 10, you are hitting these fibers. Most bodybuilders have no problem with neglecting these muscle groups. From day 1 in the gym, when maxing out and pounding the heavy weight is the focus, these muscle fibers are seeing their needs met, to be sure!
The second muscle fiber type is called Type I, or slow-twitch muscle fibers. They aren’t normally stimulated by standard bodybuilding training. Rather, it’s the lighter weight, faster repetition training that nails these areas. When you see elderly trainers in the gym, or the cute fitness bunnies, plugging away on the cable curls at a clip of 30 repetitions per set, you can rest assured that they have in fact touched all their bases in terms of slow-twitch muscle fiber stimulation. However, it is a safe bet that these individuals haven’t done much to hit those fast-twitch, Type II fibers, right?
Any lifter who only trains the slow or fast-twitch muscle fibers, but not both, is seriously short-circuiting his efforts in the gym. Why would you only water half of your crops? Why would you only feed half of your children? You wouldn’t of course! But then you utilize a repetition format which completely neglects half of your muscle fibers, then you are effectively squandering half of your bodybuilding growth potential. Don’t be that guy! Train with 6 to 10 reps on some days, and 12 to 20 reps on other days. Hit every one of those muscle fibers, and you’ll grow more than ever!
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