How to Train Fast Twitch Muscle Fibers

Follow along on Instagram: / themovementsystem
Studying for the CSCS Exam?
👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!
/ 2415992685342170
CSCS Prep Course: www.themovementsystem.com/str...
150 Question CSCS Practice Test: www.themovementsystem.com/off...
1) What are fast twitch muscle fibers?
Type 1, Type 2a, Type 2x
2) How to activate type 2 fibers?
Size Principle
Selective Recruitment
Speed strength
Recruitment as you approach failure
3) Fiber Type Transition
Most common is Type 2x to 2a
Powerlifters have less type 2x fiber type than control group (gen pop)
This is a good thing. Increased Fatigue Resistance and Recoverability
4) Are type 1 fibers less prone to hypertrophy?
Probably.
5) Should you train slow twitch muscles like the soleus with high reps?
The evidence suggests that loading according to fiber type does not improve hypertrophy
Higher proportion of type 2 fibers does increase fatigue and increase loss of power over cycling wingate test
Fiber type will respond to the force velocity characteristics of the sport/ training method. (Specificity)
References:
Stu Phillips has a number of interviews and research articles on the theory of fiber type specific hypertrophy.
Do the Anatomical and Physiological Properties of a Muscle Determine its Adaptive Response to Different Loading Protocols? Schoenfeld et al. (2020)
Lievens E, Klass M, Bex T, Derave W. Muscle fiber typology substantially influences time to recover from high-intensity exercise. J Appl Physiol (1985). 2020 Mar 1;128(3):648-659.
Books I recommend: (Affiliate links below support The Movement System Content Creation)
1. Leadership Game Plan for Success (John Wooden)
amzn.to/3nEerMj
2. Science and Development of Muscle Hypertrophy
amzn.to/3r6fmY9
3. Periodization Training for Sports
amzn.to/3cBmKSP
4. Essentials of Strength Training and Conditioning
amzn.to/3cAZSmv
5. Conscious Coaching
amzn.to/3cBjWVF
Comment below if you have any questions!
🧠 Learn more at www.themovementsystem.com
This is the CSCS Practice Test that I recommend: the-movement-system.mykajabi....
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
✅ Let’s Connect:
📱 Instagram: @themovementsystem
DM to learn more about my online training services for endurance athletes!
Business Inquiries: [e-mail]

[@TheMovementSystem]

Follow along on Instagram to learn more: instagram.com/themovementsystem/

[@princepattons]

5:20 Thank me later

[@jcperez3263]

Thanks g

[@bigshreknotsmallshrek6657]

Thank you

[@dansfoods1]

Thanks

[@art_of_enny]

For real man❤

[@meonpvp8772]

love you

[@Marco_My_Words]

YES!!! Yes, finally someone who really understands the whole matter and speaks about everything! You're a gift from god; I have been looking for someone who knows and really understands this topic for so damn long, 99 % of KZbinrs have a very low understanding of muscle fiber types, muscle fiber recruitment and the activation chain. This is the first time in probably a year that I have actually learned something new about muscle fibers - that you can skip the type 1 activation. Thank you man, you restored my hope that there are KZbin fitness content creators who really know their stuff.

[@honkymonkey9568]

Get a room💞

[@chrismarzarella2106]

I love learning this stuff. But I love it even more when what I know is enforced through my years of training, coaching, and continual learning. Great video!

[@qqfix614]

Thank you man, I hope you do more vid about this topic

[@doughughes257]

Thanks. Your understanding and clear explanation has really helped me.

[@errolpaul8043]

This the first vid of yours I've seen. But it's real good content so I'm subscribing.

[@victorhou5760]

Very informative and helpful.

[@natlovell122]

Awesome video, thanks!

[@johncoffey1483]

Thank you, quality informative video.

[@larryphotography]

Nice "not a flame thrower" in the background there!

[@-MXXI-]

2a is faster than 2x because, in 100m, it's more about the force you put into the ground to propel you forward than the speed that you move your legs. In other words, your stride distance.

[@finn54123]

I think they’re both necessary

[@asherheidler4010]

Yeah, but speed is determined by not just the force into the ground, but also the period of time that it is exerted. So you need both

[@7upox592]

Type 2x fibers are faster than type 2a. In track and field you would find that 100 meter sprinters are more explosive and faster than the quarter milers and type 2a fibers are needed for athletes running the 400 meter and the 800 meter and the 800 meter runner cannot possibly run a 100 meter under 10 seconds also stride length is seen is athletes running distance ,the 100 meters is a stride cadence [ how fast your stride is] and not how long your stride, stride length is the main reason why taller people have poor starts where as a person with good stride cadence will have perfect starts.

[@Christian-se5si]

Its a combination of both

[@noosphericaltarzan]

It is not just force, but *impulse* - force * time. For running, and especially sprinting, the force should be concentrated in a tall peak during the propulsive phase of ground contact time. It is possible to apply the same amount of force over a longer interval of time to achieve the same impulse, but then ground contact time is extended, which is obviously bad. Type IIx fiber, being the most explosive, produces the impulse with that high peak. It’s ideal for sprinting. For middle distance, assuming a FT runner, maybe some mix of IIx and IIb is more useful, but you still want the IIx.

[@iamfrickincool]

Wow this is very quality

[@amitkumarsingh1467]

Great knowledge 👍

[@zeanzern4396]

Great video ! 😊

[@TheMovementSystem]

Thanks!

[@GoBigg78]

Thank you!

[@avarenggasaktyapradana3770]

This content isi extremely underrated

[@TheMovementSystem]

Thank you

[@iamfrickincool]

Thank you

[@doughughes257]

Thanks!

[@TheMovementSystem]

You’re welcome!

[@doctor-jw]

Hi, Matt! Thank you for this great lesson. I'm glad you're using sprinters as an example for selective recruitment. The Olympics is a few months away and I'll look more closely at the performances after learning this information. **QUESTION** You had mentioned that well-trained athletes may be able to skip Type I muscle fibers and jump straight to Type IIa and IIx if they have a well-developed neuro-pathway to those muscle groups. And transitioning from Type IIx to IIa is more common since Type IIa is most consistent with athletic performance. **For the Olympic sprinters, from a block start, would you say that they immediately recruit Type IIa and IIx, rather than recruit Type I and then transition to Type IIa?**

[@AhnQiraji]

Very informative vid, mqny thanks! I only wish you dwelt a bit deeper into speed focuses explosiveness training 😊

[@tenshi9313]

hopefully the more I train my llX muscle fibers my body will get use to going at 100% for a much longer duration

[@zber9043]

energy metabolism limits this. You only got 7 seconds of creatine that you can use anaerobically. You can stretch it to 25s max by going 90% effort instead of 99% before you eventually go lactic.

[@soudeepdebnath7723]

Please make a proper video on fast fiber muscle training exercise

[@dallasfields7607]

How much rest time should there be between each set with the chart you show at 8:53?

[@wallinggraham3836]

I have a question that has never been asked and has never been discussed anywhere. It's about fast twitch fibres. There is very contradictory information about it. Apparently they are useful for strength and explosive strength against a high resistance, but then you ask about quickness against a low resistance and the answer is - "fast twitch fibres" Now look at certain ultra quick boxers, they arent the strongest or have the biggest punch, and then look at slower stronger boxers - which ones are more likely to have high numbers of fast twitch fibres? the stronger ones or the quicker ones? What really causes the quickness in the quickest boxers? if they apparently have more fast twitch fibres then why arent they the strongest as well? something is off or just ignored around this topic and this question never gets answered

[@jackroach8149]

This is great…thx! I’m going D1 soccer this fall as a goalie….any power exercise suggestions for jumping, kicking, and upper body/core? Thx!

[@rizzlo]

power cleans, snatches, i would also do bounds, and wickets

[@user-hi9ne9qh7v]

I'd like to hear something about type 2B. Is it the type that contracts more quickly but tires more quickly?

[@tylergooden2183]

How do I build my toe muscles? Should I train them in 8 minute sets at 2a zone 12s? I read somewhere there’s three types of fast twitch L fibers and 12 different fast twitch z fibers and caro on dioxide cant get to the M 2a long twitch muscle fibers if I do more that an 8:03 set run. Let me know. Thanks!

[@byanymeansnecessary398]

I recall training for strength doing 5 x 5. Months later I did a fitness test. My maximum strength was 183/200 while my explosive power was 200/200, so I dont know. I used to do 1 rep max (on the bench press), jump squats, standard squats, leg press, leg eztensions, calf raises etc.

[@seanarbuckle4941]

Could you send me that pole vault workout by chance? I’ve been looking for a schedule just like that, and I would like to see how the other days are set up.

[@richardodhiambo7503]

Im a sport scientist from Kenya. I want to be like you someday.

[@TheMovementSystem]

Thank you brother. All the best to you

[@akbarshoed]

I made it to 8:35 . Thanks for trying

[@cameronroberts7930]

Do you find it valuable to do a muscle biopsy?

[@outlier3490]

Excellent explanation as to the physiology of muscle type transition. Follow my powerlifting progress!!!

[@yourtrash8901]

What are the best exercise for a winger in rugby to increase speed

[@berner]

You mention soleus being slow twitch, but does having the ACTN3 RR gene change anything in them and other muscles like them? I have that myself and I've just started Olympic Lifting and it makes me wonder if being ACTN3 RR is going to make a difference in those areas ornot. Thanks for doing this vid, dude.

[@nickashton3584]

does isometric exercise help develop fast twitch muscles ?

[@wxrriorog3096]

I want to be a basketball player and i couldn't explode of the ground and found out i have a lot of slow twitch muscle fibers hope i can change that percentage to fast twitch fibers

[@richoy11]

Let’s say you are doing xc for about 3 months and generally training slow twitch, how much time does it require to get the slow twitch to fast twitch

[@JokeZ1337]

7:00 i'm coming from a powerlifting background: since you said that even if you do fast reps on a movement, if you're "wired" that way then still type 1 instead of type 2 is doing the work here - what do you think about doing drop set-type of training here? thinking of taking the type 1 fibres pretty much to failure with heavy loads, then dropping the weight and doing fast reps to specifically target the type 2 fibres. would it work that way somehow and give me kind of a hybrid workout to at least keep my strength somewhat but also activate gain speed? :D

[@zoeollie202]

I’m so curious about this answer I’ve been on KZbin all day trying to try to figure out this hyper specific thing!

[@3941602]

Whats best for combat sports like Boxing, MMA and wrestling ( wrestling has alot of power)

[@berner]

Does ACTN3 have any effect on Creatine Kinase levels? I ask because when I was conditioning years ago, my doctor told me I had a very high CK enzym level and I wasn't eating a lot of red meat. Now that I know Im in the elite athlete club of fast twitch, it makes me wonder if that was why.

[@sir-jam-the-3rd810]

I'm training for basketball and trying to get a higher vertical and be faster since I was fast at one point by now since I'm been doing a lot of bodyweight training I have gotten slower

[@citrused8571]

Dude same. I have gotten slower from doing weights and I've gotten pretty slow.

[@danielwesley9458]

What’s the best way to train fast twitch muscles for ice hockey?

[@poorvisharma1715]

Where can i find programs to train fast twitch muscles

[@theonlythingtheyfearisme3816]

so, if we had type 1 muscles so much already what happens to them if we train type 2

[@rickford2697]

How the joints do with all that?

[@fabian13333]

When I train kickboxing am I training my fast twitch muscle?

[@nikolaobradovic275]

So which is better for a basketball player

[@miken_ike0284]

So are you saying explosive workouts is the way to go

[@AnyDoeh]

so the best exercise for fast switch are?

[@mr.someone5679]

Okay but how can you train to produce type 2x? Because i feel like in powerlifting they are the most important muscle fiber type

[@mateoostojic5869]

If a strenght athlete who you say has probably around 80 % 2x fibers and needs them for his sport, overtime starts to convert these fibers to type 2a which you said that happens does it affect his performance because of different mitochondrial energy production rate? And if overtime type 2x converts to type 2a does that mean that type 2x is a transitional state where body makes most use of carbs in muscle "building" (energy using) and later switches to type 2a and you metabolically start to process carbs differently and first store them as fats and use in type 2a? Thank you

[@TheMovementSystem]

That's a loaded question. Most athletes do have a conversion from 2x to 2a. That's a good thing. Even for powerlifters. The 2a fiber type is powerful but also fatigue resistant. I don't think that would impact carb metabolism to a large degree.

[@mateoostojic5869]

@@TheMovementSystem Thanks for the answer. Great channel btw 👌

[@soubhiknath3221]

Which exercises?

[@gopinathvenkitesh5729]

i m a 5k runner female 18.yrs, running at 18mins..can u share me training schedule to improve fast twitch muscle,

[@codie7409]

Is it more efficient to do explosive or slow positives in order to stimulate type 2 fibers for weightlifting? I follow a HIT training which goes along with true muscular failure, but I don't want to waste my time by doing too much for type 1 fibers. So what rep speed should I use in order to focus on type 2?

[@captionem7791]

Updates? I’m trying to do the same as you with Mentzer’s HIT training and I haven’t really found anyone who’s done the same online

[@konkeydong4421]

you could just do the eccentric slow then explode on the concentric but if you want to be very fast do both fast as you can

[@DCX103]

8:54 I read that too fast and thought it said death jump 💀😂

[@TheMovementSystem]

They could be if you start too high

[@abcdefgh4404]

@@TheMovementSystem 😂😂😂😂

[@abcdefgh4404]

Depth Jumps

[@aviv32]

so i was wondering, as a boxer, we need boh slow and fast twitch (slow for stamina and endurance and fast for explosive power.) so do i need as a boxer to train them equally according to your research? or i should focus on the ones i feel more dominant on

[@ouibscfdadade1245]

No , you need motsly to train fast twitch for explosivd power. Your stamina you should come from your heart capacity , more like doing cardio

[@petioyankov3347]

can l do hill sprints to inprove strenght of muscles if l dont have weights

[@2ball434]

Yes anything that requires high levels of force in a short period of time trains type 2

[@marlonrogers3900]

So basically if I run 100m on a track or grass for a hour or 2 till failure once a week to heal I’ll be faster in six months and eat high fiber food will help me heal properly

[@Mr.getrizzyagain]

GOD bless❤️🙏🏾

[@skygazer02]

I have a question, Can we make our arms / legs have more type 2, type 1 for legs. I mean, explosive Punch and can marathon. Is it actually possible?

[@yeet4924]

special forces dont exist for no reason.

[@skygazer02]

@@yeet4924 wow, I cant understand. Can you plz explain?

[@2ball434]

Yes

[@mckonal]

preparing for my first marathon (under 3.30 hours) and i wonder: how much should i focus on improving my fast twitch fibers? i train 30 seconds under per km for the aimed pace but still, guess more intervalish and kettlebell-swingish exercises are needed.

[@TheMovementSystem]

Type 1 aerobic fibers are really going to be what primarily determines your marathon time. You could do a small percentage of fast twitch training but really marathon performance comes down to a lot of aerobic work

[@proodjjuice-hz5sn]

Slow twitch muscle fibers

[@NevJumps]

Does training in a low rep range (under 7), for example with leg curls, mean that I use primarily fast twitch muscle fibers? I mean.. those 6 reps are all really hard and require lots of strength? Is that true?

[@TheMovementSystem]

Yea heavy load is one way to activate fast twitch fibers. But also remember it’s not just about activating them but also how quickly you activate them and how they synchronize with surrounding muscles to create an overall faster movement

[@NevJumps]

@@TheMovementSystem Thanks for the reply!

[@danielbriggs1356]

Football (soccer) athletic performance is a fast-twitch muscle type sport, especially in the attacking positions. If I understood correctly, both concentric and eccentric acceleration during training movements will serve to transition the myosin heads to fast-twitch. Have I made a correct assumption?

[@TheMovementSystem]

Yes exactly. Doing some movements that involve fast concentric and eccentrics can be beneficial to see that change.

[@danielbriggs1356]

@@TheMovementSystem How about a video on movements that would train fast with fibers that are specific to soccer? Thanks

[@brucerawlinsjr.2678]

Bruh. Football is FOOTBALL. "Futból" (soccer) is the word you were looking for.

[@ritasequeira6939]

@@brucerawlinsjr.2678 Bruh. In Europe, Africa, Asia, South America… Soccer is Football, and your Football is American Football.

[@petioyankov3347]

Can l do 500m run with ankle weights to increase my fast thwich muscle fibers and speed

[@TheMovementSystem]

I'm not sure how that would help. It would actually slow down the rate of force development and likely change your running mechanics quite a bit

[@petioyankov3347]

@@TheMovementSystem maybe it will increase the maximum strength of the muscles and this will improve the speed or is not that

[@antonmaier2263]

Is the distinction really hard or is it on a spectrum?

[@TheMovementSystem]

Spectrum

[@deanuco1234]

Whats the best way to train fast twitch muscles for boxing

[@D00Rb3LL]

That’s why i’m here

[@seetsamolapo5600]

Same here 😂

[@gutso5749]

@@seetsamolapo5600 Just do explosive movements with heavy weight and less reps close to failure and at a fast speed.

[@gutso5749]

@@seetsamolapo5600 watch video from precision striking for exercises that increase punching power . These exercises will train fast twitch fibres . You can also do trap bar deadlift and normal bench press since they work great too ( if you can’t do floor press or don’t like doing sumo deadlift) Also, I would recommend to do power cleans, they are very useful for power production

[@Lapolitics]

@@gutso5749all I have is dumbbells so what could I do with that?

[@user-uv2bj9mq7g]

Another video when you explain everything but the main question

[@proodjjuice-hz5sn]

In the future i want to win in a fight against a chimpanzee so i will be trying to do this

[@matplayz3035]

How much more explosive is 2x than 2a?

[@TheMovementSystem]

2x is not more explosive. 2x are recruited at a higher threshold and fatigue faster. It’s not a very beneficial fiber. With training most powerlifters and Olympic lifters will transition a very large percentage of their type 2x fibers to 2a

[@georgepnf8596]

I can't see any comments. What seems to be the problem ?

[@TheMovementSystem]

Me either. I'm not sure

[@alexmaharjan8119]

Could u give me some names of exercises to build fast twitch ( for speed)

[@TheMovementSystem]

Check out my recent videos about training for speed. I have quite a few exercises in those

[@TheMovementSystem]

Such as this one: kzbin.info/www/bejne/aHOtqmqeo7plhrs

[@blacked2987]

4 16 6 33

[@fitnessinfluncer9264]

I am a cricketer how can I train fast twitch muscle fibres

[@dadomingo9670]

if you a bowler do medball throws and overheadsholder press

[@RomansapienMVision]

I learn about quick twitch from Bill Burr 😅

[@sukhjotesingh9613]

You do know about fast twitch or slow twitch if you get your gene’s tested

[@TheMovementSystem]

Improve your athleticism and vertical jump with The Movement System Vertical Jump Program: marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt

[@Over-9k]

I’m type 2 but not the one explained in this video

[@TheMovementSystem]

Interesting. I mean everyone has a certain % of each fiber type. Even if you are largely type 2 you may still have 40% type 1 in some muscles and 80% type 1 in other muscles such as postural muscles.

[@judgement3790]

6:42

[@eli3191]

Damn I wanna be strong AND fast☹️

[@TheMovementSystem]

You definitely can be.

[@shahongezahegne4847]

so are type IIa muscle fibers more beneficial for sprinters than type IIx?

[@miken_ike0284]

Dont take my word but what I got from this video was 2a was overall the better type of muscle

[@shahongezahegne4847]

@@miken_ike0284 yes. But some say IIx is better that's why i was confused

[@skygazer02]

@@shahongezahegne4847 type 2a is definitely better, because type 2x is just a nerf type 2a

[@shahongezahegne4847]

​@@skygazer02​ thanks man

[@suabroboro5764]

How do you know you have fast twitch or slow twitch? The answer lies primarily in genetics and also the rate at which you gain weight in a certain period of time when you sit idle without workout. Fast twitch muscles grow fast and increases the mass of the individual whereas slow twitch fibres grow slow and doesn't increase the weight of an individual. This can be seen in many individual who consumes same amount of food as other and still don't gain weight as fast as an individual who has higher percentage of fast twitch fibres. Obese individuals have higher percentage of type II x muscle fibres than skinny individuals .

[@ovekvam]

I doubt that. I am a skinny guy with fast twitch muscles.

[@stevenherrera4170]

Romans 10:9 because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.

[@aimbrozz3205]

Any swimmers here?

[@UnknownJax]

Apart from the guns, Americans have really good data about stuff. Edit. Thanks for the really informative video sir.

[@bryantcofty2709]

I'm a little embarrassed to be Beavis and Butt-Head minded but you may want to check your pronunciation of "analyze". I don't know where you're from but I'm not hearing the pronunciation of any other words that would lend to the pronunciation of analyze as ANALyze 😊

[@christianmystic2771]

Nice video but a lot is false . Type 2A is not good for sprinting and slow twitch DOESN'T change to fast twith !

[@TheMovementSystem]

Interesting. What’s your source?

[@gutso5749]

Source: just believe me

[@christianmystic2771]

@@gutso5749 all the freakin physiology books. Also when last did you see a middle distance runner win the 100m at the Olympics? Are you seriously so dull and gullible?

[@honkymonkey9568]

All this shit just made me slower.

[@apolyedapolyed7524]

情慾西瓜刀！有鬼！

[@edenadam872]

YOU NEED TO BE SLOWER AND TO GO TO HOW TO DO IT METHOD= : STEP BY STEP IN EASY TERMS AND TO SHOW HOW TO APPLY IT AND HOW THE STRENGHT (MUSCLES TWITHCHING FIBERS GROW FASTER IN SHORT PERIOD OF TIME)!!! IN THIS VIDEO NO ONE CAN FOLLOW YOU