Training for Different Types of Muscle Fibers | Educational Video | Biolayne

[@Silver.6]

This is unrelated but can you do a video on antinutrients. some people out here have got me overthinking about peanut butter, like how dare they disrespect peanut butter.

[@rohitpatnaik90]

Second the same.

[@Magiskereiser]

+1 for this, is it perhaps dose dependant?

[@maxmwegerano7400]

It's not only the antinutrients. U also get the fatty acid ratio that's ridiculously bad just further increasing inflammation.

[@flabio7074]

Just dismiss anyone talking about antinutrients as a quack. Problem solved.

[@maxl.5297]

@@maxmwegerano7400 But isn't the inflammation pathway part of muscle growth? So that could be beneficial even? 🤔

[@Buddy330]

I've always focused on lifting light enough to optimize mind - muscle connection, but heavy enough that I don't fatigue my cardiovascular before the muscle. Seems to be 8-12 rep range for pretty much all my lifts. That's just me though. I'll throw in crazy shit toward the end of my block (rest pauses, drop sets, etc) but 8-12 is my general go - to.

[@gnomenorthofthewall1982]

Once again great delivery! Love your videos and I think you should do some sort of collaboration with Mike Isratel from Renaissance Periodization. You both have quite similar no nonsense scientific approach to fitness and training. I'm sure it would be really informative and entertaining just to see you too discussing about different topics

[@blainebowling3303]

Being your own control. That’s pretty crafty!!! Love these break downs!!! FTA!!!

[@pieterbredenkamp3604]

Always a pleasure watching your videos Layne. For the algorithm.

[@PangetKano]

Nice shout out on rogan, hope he has you back on. More people need your science-based content.

[@nyguy5370]

Well designed study. Nice!

[@1922johnboy]

Algorithms!!! Superb information thanks for this

[@timgerber5563]

Great study! However, I believe the hypotheses were not the ones I would assume to be true from begin with. As you said in the beginning: Fast twitch dominant muscle fibres fatigue faster than slow twitch dominant muscle fibres. So my prediction/hypothesis would be that fast twitch dominant muscle fibres would need less overall volume (number of hard sets in close proximity to failure) to grow than slow twitch muscle fibres do, because they are easier to fatigue. Annecdotal evidence to support this: I train most at home with kettlebells, a pull-up bar and body weight exercises. I noticed that when I train close to failure on deficit push-ups within the first three sets there is a strong decline in number of reps I am able to achieve (keeping rest relatively constant training in an E2MOM). But the decline after set number three is less steep. I am more or less able to crank out 8-6 reps almost forever whereas my max is 17. I hypothesize that by set 4 my fast twitch fibres are pretty much fatigued and the 8-6 reps I am always able to do (worked up to 10 sets when trying this out) is baseline strength coming from slow twitch muscle fibres. Also I can feel a difference in speed of motion once I „depleted“ the fast twitch fibres. Which practical application would this have? Possibly we could roughly determine needed volume using this approach. Since fast twitch fibres also have the greatest potential for hypertrophy working to fast twitch fibre fatigue would be my minimum volume. Depending on what fibre amount is dominant there would be more or less merit in adding sets (more volume for a stronger slow twitch muscle fibres spread, less volume for someone with a larger fast twitch percentage. Essentially, giving us a better and more individual indication of when junk volume starts.

[@psidud]

Isn't making one leg the control a bit of an issue? When people get into casts, they train the other side to prevent atrophy in the immobilized side. The cross training effect may be small, but isn't it very possible that it's larger than the effect of fiber types and thus this study methodology would mask it's effect?

[@facilityvalley]

Dr Mike on RP did a similar video , another great watch. Hope you guys Collab !

[@FLRProject]

Subscribed for a year ! 🙌🏼

[@titanmaximum239]

Great job as usual, Layne.

[@paulthomas5901]

Back in the late 90s, doctor Doug McGuff (MD) explained fiber type recruitment patterns in his Ultimate Exercise Bulletin #1. He provided a compelling argument for why "Superslow" reps, performed to momentary muscular failure, were the safest and most efficient way to inroad the largest possible number of all fiber types.

[@Airidas778]

And turns out he was absolutely wrong, you always want fast concentric speed and once you get close to failure the reps slow down involuntary and you know you're getting mechanical tension at that point.

[@paulthomas5901]

@@Airidas778 😅 OK.

[@pelonete5000]

Does this young fitness influencers have heard about Frederick Hatfield and his famous book "Bodybuilding a Scientific Approach" ? I doubt it.

[@transformxruby]

loved this one

[@guystevens5739]

Brilliant. I learnt about this many years ago during my personal trainer course so it’s a great refresher video.

[@djwarlock1541]

Very helpful. Very informative.

[@terryhagen8171]

Great one. Keep empowering the people

[@flexlikeag]

It would be great if REPS could be a way to earn CEU's for the NSCA like MASS. Any chance of this in the future?

[@HoofingIT09]

Layne, what do you think of mike mentzer training program style of doing really only one set to failure?

[@pelonete5000]

He does not agree with him nor Dorian Yates. I believe more in Mentzer and Yates than this "expert" I train that way more than 20 years ago with fantastic results , but, recovery is the other variable of the equation.As a matter of fact, Nick Walker just accepted that once he dropped the volume of his training, he grew to a new level.

[@sxhrgvs]

Thanks Layne. Great video as always.

[@xabierazpiazu2679]

Great info thanks!

[@jammose6208]

I never paid much attention to the speed at which I performed reps when I was younger, but I gotta say, training every muscle group with 4 exercises, 3 working sets per exercise and 12 reps per set (with the exception of quads with rep ranges of 12-30) - I blew up. Made more gains in 2 years than most people make in 10.

[@joerockhead7246]

thank you

[@menkaragamble8175]

Good video, links in the desc were broken for me though.

[@yasminevrancx9173]

Thank you for this video's, I love how you break down research like this!

[@TayLor-ho5ct]

Always quality content!!! Thank you.

[@wefitlifestyle6244]

Great job

[@WiLLiSimply]

Another excellent sharing! Would be great if there is also a sharing on sarcoplasmic and myofibrillar hypertrophy!

[@nikosrosos5180]

Im sceptical about the calf muscle, general conception is that is a very stubborn muscle, and if it was not long study in duration, there would be probably no real growth

[@JuniorPolancoConcepcion]

Excellent content

[@robinc.9845]

Thanks for the video. Fyi, Your Link to Reps isn‘t a hyperlink, little clunky on smartphones

[@berlinb3673]

Love your gear! What brand of shirt are you wearing in this video?

[@BattlemasterD20]

What about using resistance bands to do reps quicker than you could with free weights? Does doing the reps faster incorporate more fast twitch muscle fiber?

[@jameswoodall9261]

iF bRAD DOES THE STUDY AND YOU TELL US WHAT IT MEANS, how can we go wrong? So many of these studies point toward optimal results while the vast majority of us are happy with good results. Hard work and your explanations will give great results. Thanks

[@boxerfencer]

Good stuff!

[@zelmatyi]

Could you do a video (or point me and others who are interested in the right direction) regarding joint health? I've heard lots of things that i can't decide if they're true or just myths, like low load high rep stuff and isometrics are good for your joints, and increasing load when muscles can handle it, doesn't mean that joints can as well. Muscles taking X amount of time to get stronger, but connective tissue takes like 4x or something. Etc.

[@ResiakHeroun]

Fantastic

[@cartermayfield]

Interesting. I never would have thought…

[@TheVeteranScientist]

What is your thoughts on the concepts of the unified myofibrillar matrix for force generation in muscle?

[@MichaelLoweAttorney]

Why is hypertrophy the standard? If the soleus is primarily there for endurance, shouldn’t the standard be muscle VO2 for the soleus? Is this study strictly for mirror athletes or real athletes?

[@5006jimbean]

do you think you should lower a hypothyroid clients bmr/tdee calculations because of their slower metabolic rate? if so how much?

[@rdance3]

If you don't think that slow twitch muscles respond to higher volume and less weight, all you have to do is look at the next UPS drive's calves you see.

[@nicholasingratta423]

Good finally someone talks about how useles this is pertaining to training

[@brendaverderaime7679]

Can people have more of one type than another, like elite endurance athletes or power lifters?

[@ashwinjames5575]

One for the algorithm

[@Highcaloriegrappling]

How does this impact non-weightlifting/bodybuilding/powerlifting focused athletes. 🤔 Seems that this would mean specificity doesn't apply? Am I missing something then?

[@AnotherFancyUser]

Great content!. On a side note, I always had this doubt, if you want your muscle to be seeing and toned them (besides having low % of fat) I heard that to tone them you have to do a lot of series and reps with low volume? I don't know if that is true. EDIT: More than toned, maybe the word is definition?

[@hepdance6073]

I dont think that your muscles will look more defined doing that, you have to be at a certain body fat % to see definition. But also building muscle will add definition to some extent I believe.

[@Dorky_D]

Nice hat!

[@DixieNormas16]

Gold

[@יעקבדומר-ו4ח]

Pls explain wy some people have muscle fell like a rock and others really soft

[@kyletriesfitness500]

My biceps are no twitch, because no matter what I do I can't get them to grow

[@ItsLuLuAgain]

I prefer listening to how my body feels that day. Some days you are perfectly rested and fueled up, your joints feel good and you feel like lifting heavy shit. Other days, maybe not so much so you decide to go for the higher reps and lighter weight and get a skin splitting pump that feels incredible. Both are good and I think will keep you training without serious injuries as you age. The days where I haven’t listened to my body is when I’ve always gotten hurt. Now as I’m 45 years old, I know how to apply that wisdom now and leave my ego at the door.

[@Newme55]

For The AL Gore Rhythm! Great Video! Thanks Layne!

[@nolan4965]

Study was in untrained subjects, really should have at least mentioned that. One N=26 study in untrained subjects doesn’t really prove or disprove anything, certainly not for more advanced trainees

[@anastefani7954]

Love the calf muscles 💪

[@danielnetz5173]

kudos to the participants of this study risking to create an imbalance.

[@Wetterwet]

Interesting. So I guess this justifies having all rep ranges in your training. Rep ranges 5-10, 10-20, 20-30

[@anastefani7954]

Omg loved 🥰 this

[@narmstrong14]

My only reservation with the design comes from my personal struggle. I have a significantly better ability to control my right calf as apposed to my left and it has led to developmental differences that are apparent btw them. I now only train my calves uni-laterally. Any advice for what I'm experiencing. I can flex my right calf to a point where it cramps on command and comparably can barely feel my left calf when I flex. It's better in the seated position but still strikingly different.

[@Michaah]

Its hemisphere dominance as far as i am concerned. If you want to Maximally contract your gastrocnemius make sure you do plantar flexion (pointing toes down) and also knee flexion since the gastrocnemius originates at the condyles of the femur. In terms of learning go for as many repetitions as possible and some day you get a hang of it. For me i find it very hard to compare the right half of the body to the left, since I think they are controlled by whole different brains (its a exaggerated, but you get the idea)

[@narmstrong14]

@@Michaah I've been doing high reps and it seems to be "waking up". I've also experimented with blood flow restriction in an effort to connect with it more. I want to possibly try something with a tense device (I think is what it's called) where you're exercising with an outside electrical stimulus. I also wanted to mention I've toyed with lying leg curls pointed toes and tried to keep the "feels" in the range where the calf proximal the knee joint seems to be doing the "pulling" I'm just hoping some combination of the science experiment I'm doing on myself will yield results.

[@smolkafilip]

Was there ever a nerve or spinal injury or perhaps a fracture during which a nerve injury may have happened but was missed by the doctor?

[@murilosilverio9621]

Just for algor

[@lapdgamblefails]

For al gor

[@namanjoshi5796]

1st Love From India

[@Oldmonstrosityshop]

This will always remind me of the time I was in the gym and a couple of bro’s were chatting, “Dude you HAVE to stop eating dark meat on a chicken because it’s slow twitch! You have to eat chicken breast ONLY because it’s fast twitch and goes straight to your muscles.” 🤦🏻‍♂️

[@One-Ring-To-Rule-Them-All]

😂😂😂😂😂

[@One-Ring-To-Rule-Them-All]

What if I eat donuts - will I turn into a donut? 😮

[@Cacchiaro]

For the algorithm 🤓

[@pradyumnacalisa3770]

For the algorithm

[@connorsmith7666]

I’m from Texas I don’t believe in science. We only program heavy OHP for sets of 3 with 3 minute rest periods.

[@TheShepherdFilms]

So I generaly agree with your thesis of this video...I believe higher(ephasis on higher rep...or really getting those last few reps) you'll get more hypertrophy...why...because if you only engage a 70% of your fibers every time you train....your strongest and best fibers...only 70% of the fibers will grow....but if you take it past failure...where your top 70% of fibers can't continue...the others also have to grow...I belive this is also why sometimes people are way stronger than they look (olympic lifters) vs people way weaker than they look (bodybuilders)....that being said, olympic lifters can be big, and and bodybuilders can be small..but I thinkthe principle is correct. My thesis...take it to failure...and beyond if you want the biggest muscles(not the strongest....)

[@titanmaximum239]

Algo

[@DaRealBenRichards]

Comment for the al gore. It's super cereal!!!!

[@JohnClaudeBlandDam]

For Al Gore

[@CerebralFriction]

I still attribute my nice calves to high rep work

[@TheShepherdFilms]

Two minutes in my confirmation bias...kicking in...my concept...from things as old as the Arnold Schwarzenegger bodybuilding encyclopedia (I've bought two versions through my life)...essentially...fast twitch or slow twitch...if you go until failure...you get all of them...you make sure they are all of them...I personally call myself dropset man...love...dropsets...its the only way I feel a true connection...I've got lots of bad habits...over drinking/eating/not training regularly enough...but when I do train it is every set is a drop set to absolute failure...I like to go until I can't do a rep without shaking with nearly no weight....breaking myself...

[@marktree1099]

Algorithm

[@caiofeige3982]

For the algorithym

[@ryangoodwin7815]

4 the Al Gore Rhythm….

[@Mario-forall]

What I got from this video is that there is no way to grow my skinny calves :(

[@BartekKowalski-qi4rj]

👍👍👍

[@danielmagg6096]

comment

[@aj7303]

Bro split wins

[@Cwgriffin]

Here for Al gore

[@ddavidjeremy]

But what about Feeling Facts. Get out of here with your damned...logic;)

[@christopherdockstader16]

Always a pleasure watching your videos Layne. For the algorithm.

[@gokukakarot1855]

For the algorithm

[@bobbymeredith7208]

Algorithm

[@UncleZopity]

For the algorithm

[@ahmadahmad3082]

Algorithm

[@johnm7451]

Algorithm