Fast twitch muscle fibers

White muscle fibers

Fast Twitch Fiber Training

Fast fiber training is necessary for building muscle mass. With regular training to develop fast muscle fibers, their thickness increases, and since they are noticeably thicker than their red counterparts, a correspondingly greater increase in muscle mass occurs. Strength training gives the maximum result in terms of mass gain.

Work with weights can be done in different ways: slowly and explosively. Slowly focuses on increasing muscle mass, and explosively develops the ability to apply maximum force and speed. One approach should take no more than a minute and after the approach it is necessary to give the muscles a rest, from two to five minutes. It is necessary to remember that fast fibers cannot be trained every day, they need time to rest and recover. Two to three days will be enough for complete muscle recovery.

Powerlifters, bodybuilders, weightlifters - devote the main part of the training process to working on fast muscle fibers. To train fast muscle fibers, they use training programs with a number of repetitions in one approach not exceeding 5-8 times.

The best exercises for training fast muscle fibers are still the so-called "basic" exercises. Namely:

Bench press.

Deadlift.

Weighted squats.

We recommend that you include them on different training days and perform 3 to 5 sets of no more than 5-8 repetitions. You should also try weighted pull-ups and weighted dips.