Fast muscle twitch training video,the best gnc supplements india,quick exercises to lose belly fat fast at home - Tips For You

26.07.2015, admin  
Category: Gh Hormone

For example, some people, no matter how much they train their chest, all that seems to grow is their triceps and shoulders.
Like your chest is used in almost all arm movements throughout your day, and therefore it is loaded with slow twitch fiber. That's why when most people start training they have a lot of fast-twitch fiber gains and they make the most gains in the first months. They keep the same rep, rest time and set amount and can't understand why they cannot grow like they did when they first started. Your muscle fibers become more slow-twitched and experienced while you train and therefore your set and rep amounts need to be increased while your rest time between sets needs to decrease. Let me say that again, the more experienced and slow-twitched your muscles get you will have to gradually increase your set and rep amounts and also decrease the rest time between sets. And once you get going on this you will be able to see results so fast and so quickly that in a very short period of time you will have proven to yourself that this is the right program to be on!
Building a massive physique, unfortunately, requires a more measured approach than simply trying to heave as much weight as humanly possible. In this two-part article, I’ll give you all the necessary information on these two topics – biomechanics and fiber type composition – for each major muscle group. Today’s article will cover the chest, triceps, and shoulders, but begin with a brief recap on muscle fibers.
Muscle fiber type composition is largely genetically determined and has very important muscle-specific training implications.
The fiber type composition of each muscle varies per individual, but as with most physiological characteristics, people don’t differ that much. Bodybuilding type training, with loads between 6 and 12RM, can also turn both type I and type IIb fibers into type IIa fibers.
Whatever the story, since weightlifters, powerlifters, bodybuilders, and sedentary populations differ less than 5% regarding the percentage of slow twitch fibers in their muscles, it’s unlikely that you need to take fiber conversion into account with your training. In conclusion, for maximum hypertrophy, you should always try to find a balance between volume and intensity.
Of course, this is all just theoretical if you don’t know the fiber type composition of your muscles. There are much more elaborate variations of this test – for example, Charles Poliquin uses 85% for 5 reps as the norm – but the principle is always the same.
The pectoralis major consists of two heads – the sternal head (lower chest) and the clavicular head (the upper chest).
So, to target the pecs you should pick exercises that involve transverse shoulder flexion or adduction. It’s flexion when the shoulders are internally rotated and adduction when the shoulders are externally rotated.
Additionally, the angle between your arms and your body determines which head of the pectoralis is trained most – incline for upper chest, and decline for lower chest. This means you can’t maximally stimulate the chest without training the anterior deltoid and you should take this into account when designing a program.
An underrated exercise that doesn’t mess up your shoulders while still really hitting the pecs is pronated grip fly’s. You can do this with dumbbells, but dumbbell fly’s have a resistance curve that doesn’t match the human strength curve (no tension at the top) and going too deep can compromise the shoulders. As for the optimal amount of reps to use for chest exercises, use relatively low to medium reps. The pectoralis major is a performance muscle and both its heads are predominantly fast twitch in almost everyone, with 60% type II fibers being the average.
It’s strongest when the shoulders are internally rotated (elbows pointing away from each other during bench presses) and is therefore best isolated by flaring the elbows out to the sides. If you understood the section about the chest, you know why benching like most powerlifter isn’t optimal for chest development.
It’s fast twitch fibers outnumber their sluggish counterparts two to one with approximately 67% type II fibers. As you probably know, there are three deltoids – the anterior, lateral, and posterior head of the shoulder.
The terms are commonly confused and understandably so, but they’re in fact opposites, not synonyms. This is partly due to the misconception that side raises are a good isolation exercise for the lateral deltoid. Furthermore, these studies were done on basically sedentary people, so athletes with dominant front delts can expect even worse results.
Doing side raises on an incline brings me to another factor to increase lateral delt activity, range of motion. If you do the exercise on an incline bench (face into the bench), you can’t duck under it, and can focus on muscle activity instead. There’s one more very important factor that determines shoulder muscle activity – shoulder rotation (just like with the pecs). These technique adjustments increase middle delt stimulation, but also decrease subacromial space width and increase impingement risk, so take care if you have shoulder issues. Speaking of structural balance, to train the external rotators, I recommend face-pulls with an underhand grip. This goes for the entire shoulder girdle, with one curious exception – the infraspinatus provides some oomph for the external rotators and is fast twitch dominant by a small margin.
Traditional shoulder programs emphasize the anterior deltoid at the expense of the rest of the scapula-humeral muscles.


Add incline side raises and reverse flys with your shoulders internally rotated to balance the program and round out your delts. I understand that some of this information may be overwhelming for people without any background in functional anatomy, so don’t hesitate to ask if you have any questions! Changes in performance, muscle metabolites, enzymes and fibre types after short sprint training.
Comparative effects of high- and low-intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women. Effect of strength training on enzyme activities and fibre characteristics in human skeletal muscle.
Effects of high intensity canoeing training on fibre area and fibre type in the latissimus dorsi muscle.
Electromyographicanalysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises. Fiber type composition and maximum shortening velocity of muscles crossing the human shoulder. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Performance and fibre characteristics of human skeletal muscle during short sprint training and detraining on a cycle ergometer. Skeletal muscle adaptations during early phase of heavy-resistance training in men and women.
The upper extremity of the professional tennis player: muscle volumes, fiber-type distribution and muscle strength.
After applying this knowledge, you will ensure yourself some quick and great success in the gym. This is because their body is designed in such a way that it is very hard to put a couple inches on the chest. For example someone with a cushy desk job would have less slow-twitch fibers than the person in construction because they obviously use their muscles more.
To know how to best train a muscle, you have to first understand its physical structure, specifically its biomechanics and fiber type composition. In order of increasing contraction speed, increasing force production and decreasing resistance to fatigue, you have type I, type IIa, and type IIb fibers.
Fast twitch fibers respond best to relatively low volume, long rest intervals, high intensity and low frequency.
In the general population, differences in percentage of slow twitch muscle fibers are normally below 5% and almost always below 10%.
Also, the theory that high intensity (>90% of 1RM) is optimal for hypertrophy because it makes you more fast twitch and those fibers have the highest growth potential is false. To solve this problem, some smart trainers – who for whatever reason, always seem to be French Canadian – came up with a test to find out how fast twitch a muscle is. If you want to know more about this test, I recommend reading Christian Thibaudeau’s Black Book of Training Secrets.
The chest’s primary functions are transverse shoulder flexion and adduction, as in fly movements.
If you have trouble seeing the rotation of your shoulder, look at your elbows when your arms are raised in front of your body. A problem many lifters have when training their pecs is that the anterior deltoid takes over. This internally rotates your shoulders and makes the exercise involve more transverse shoulder flexion and less (non-transverse) shoulder flexion, which is the movement that occurs during front raises and mainly targets your front delts. Most people do fly’s exclusively with a neutral grip, but the pectoralis major is stronger when the shoulders are internally rotated, so a pronated grip is superior for chest stimulation.
Powerlifters often don’t have the biggest pecs, but their triceps are usually monstrous (Dave Tate, anyone?).
There’s one more thing you should know about the triceps – it consists of three heads (long, lateral and medial) and the long head is biarticulate, meaning it crosses the elbow and the shoulder joint and helps to extend and adduct the shoulder (move your arm down and towards your body).
Basically all horizontal presses, including dips (you might say they’re vertical, I say who cares?) leave the long head under-stimulated.
The first 30° or so degrees of abduction are produced primarily by the supraspinatus, after which the lateral deltoid becomes the prime mover.
The more you internally rotate your shoulder during shoulder flexion and abduction, the more you involve both the lateral and the posterior head, and the less you involve the anterior head.
Additionally, I recommend doing shoulder isolation work on an incline, which is generally easier on the shoulder. In the next installment, we’ll deal with the remaining major muscles in the human body. G F Martel, S M Roth, F M Ivey, J T Lemmer, B L Tracy, D E Hurlbut, E J Metter, B F Hurley, M A Rogers.
M M Reinold, K E Wilk, G S Fleisig, N Zheng, S W Barrentine, T Chmielewski, R C Cody, G G Jameson, J R Andrews. G E R Campos, T J Luecke, H K Wendeln, K Toma, F C Hagerman, T F Murray, K E Ragg, N A Ratamess, W J Kraemer, R S Staron.
R S Staron, D L Karapondo, W J Kraemer, A C Fry, S E Gordon, J E Falkel, F C Hagerman, R S Hikida. J Sanch’s-Moysi, F Idoate, H Olmedillas, A Guadalupe-Grau, S Alay—n, A Carreras, C Dorado, J A L Calbet. Another name given for slow-twitch fiber is endurance fiber because they have been forced to adapt via being used so frequently and that is why it is harder for them to grow.


This would be of course if they didn't train or do any other physical demanding activities. Where do you spend most of your time, and what muscles do you strain in those different places? That is the reason why people see the most gains with these muscles when they first start working out.
This information helps you select the correct rep ranges, weekly volume, and rest periods for optimal results. Slow twitch fibers, in opposition, respond best to relatively high volume, short rest intervals, low intensity and high frequency. So, you probably aren’t that special in this regard, even though your momma said you were. Yes, getting stronger helps you get bigger as it enables you to put more stress on your muscles, however, it’s also important not to neglect your slow twitch fibers. Elbows out to the side means the shoulders are internally rotated and elbows to the floor means the shoulders are externally rotated. The anterior deltoid is also involved in transverse shoulder flexion, but its role in adduction is small.
If your gym doesn’t have attachments that allow for a pronated grip, like straight handles or short ropes, you can just grip the hooks (attachments are for pussies, right?) or pull straps through the hooks and grip the straps. During abduction, as in a side raise, taking the force generated by the lateral deltoid as 100%, anterior deltoid force is approximately 75% and supraspinatus force is 25%. Doing them with a wide grip or with dumbbells helps a bit, but they still don’t produce balanced shoulder development by themselves.
Now, that’s not a bad thing, because the supraspinatus needs training as well, but it does mean you need to control the motion at the top. However, during horizontal shoulder abduction, as in a reverse fly, externally rotating your arm actually increases lateral deltoid activation at the expense of the posterior deltoid. As for the posterior delts, besides internally rotating the shoulders during reverse flys or low incline side raises, you can train them with any type of pulling motion, such as rows or face-pulls, that hyperextend the shoulder (bring the elbow behind the body). If you want to isolate the infraspinatus and teres minor, do side-lying external rotations. But many lifters don’t specifically tailor these loading parameters to individual muscles. Perhaps most importantly, fast twitch muscle fibers have significantly greater growth potential than slow twitch fibers. As for muscle fibers changing from one type to another, getting old seems to be a factor (the percentage of fast twitch muscle fibers in your body starts to decrease after age 30), although some studies have shown high intensity resistance training helps to prevent this. In bodybuilders, equal hypertrophy of both fiber types has been found, in contrast to powerlifters and Olympic weightlifters, which show preferential hypertrophy of the type II fibers. In short, you find your 1RM for an exercise that isolates a specific muscle and then test how many reps you can do with 80% of that. As such, if you want to isolate the pecs from the anterior deltoid, perform movements with the shoulder externally rotated. Gundill (2002) noted that bodybuilders have front delts that are on average five times bigger than sedentary people. That means the supraspinatus (another rotator cuff muscle) and the anterior deltoid together produce as much force as the prime mover, the lateral deltoid.
So for lateral and posterior deltoid training, I advocate extending your elbow very close to fully, not using the scapular plane, and internally rotating your shoulder. The lats and the pecs can’t extend the shoulder beyond anatomical position, so the posterior deltoids then become the prime movers. They produce the greatest EMG activity of most external rotation exercises and allow for full ROM. Bad technique or an inefficient nervous system will cause you to underestimate your 1RM and make you look more slow-twitch than you really are.
The most obvious choices would be standard fly movements where you actively try to slightly supinate your hand. But their lateral delts are just three times bigger and their rear delts a mere 10 to 15 percent bigger. For front delts, the front raise in the scapular plane with the shoulder externally rotated is a decent, risk-free front delt exercise. Remember though, reverse flys also train all the external rotators, so unless you have trouble activating the infraspinatus and the teres minor, it’s generally sufficient to just do those and face-pulls. You can use exercises like front squats and dumbbell bench presses to get a general idea of your fiber make-up, but it’s far from perfect.
However, even though the pecs are best isolated by exercises involving external shoulder rotation, the pectoralis major is biomechanically more efficient and thus stronger when the shoulders are internally rotated. As for reps, all scapula-humeral muscles are actively involved in maintaining posture and stabilizing the shoulder during practically every upper body movement. As such, they can be expected to have a high work capacity and are correspondingly around 60% slow-twitch dominant.



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