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The idea that you should train muscles differently based on their predominant muscle fiber type comes from the notion that fast-twitch muscle fibers respond best to heavy weights and low reps, and that slow-twitch muscle fibers respond best to light weights and high reps.
At a very basic physiological level, this idea makes sense.
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First, a brief primer on muscle fiber types: Both fiber types actually produce about the same amount of force per unit of area, which runs counter to a common misconception. Image source There are also two basic types of Type 2 fibers: Type 2A and Type 2X.
Type 2X are the most powerful and the least endurant, while Type 2A fibers are effectively a midpoint between Type 1 and Type 2X fibers — more powerful than Type 1 but less than Type 2X, and more endurant than Type 2X but less than Type 1.
Whether you can get a shift from Type 1 to Type 2 with training or vice versa is a little more contentious. The traditional view is that shifts between Type 1 and Type 2 fibers only happened under very extreme circumstances i.
Type 2 fibers tend to be more responsive to strength training. Type 1 fibers, with more mitochondria, a higher capacity for fat oxidation, and more aerobic enzymes tend to respond better to endurance training.
So with that in mind, we return to our original question: Should you train muscles differently due to the predominant muscle fiber type in each muscle?
Check out the charts here for a rundown from all of those studies. Be sure to check out the chart for upper body muscles as well. There are a few exceptions, of course.
There are three problems with this approach: How quickly you fatigue on a given exercise is influenced by the exercise itself. The third issue is the real kicker. Do you see a meaningful correlation here? Since this study included biopsies and also included two different rep ranges, its results are probably more accurate than the prior study.
Now, there are certainly some studies that you could use to make a case for fiber type-specific growth and the supremacy of lighter training for Type 1 fiber hypertrophy. Both of these studies run counter to the idea that lighter training is better for Type 1 fiber growth.
Source The overall picture is a murky one. Wrapping it up You don't need to worry about predominant fiber types when planning training. Do mostly heavy, low rep training with some lighter moderate-to-high-rep training mixed in.
Do mostly lighter, high rep training with some heavier, lower rep training mixed in.APPROVAL OF THESIS/DISSERTATION. We, the faculty supervising the work of Tiffany Aeling, affirm that the thesis/dissertation, Electromyography Study of . THE EFFECT OF CRYOTHERAPY ON MUSCLE FATIGUE BETWEEN MAXIMAL ENDURANCE EXERCISE BOUTS by Casey James Meyer, B.S., ATC, LAT, CSCS, CES A thesis submitted to the Graduate Council of.
April 9, By Greg Nuckols. Strength Training For Women: Setting the Record Straight. There are a lot of misconceptions about strength training for women. This article clearly lays out what the research says about male vs. female strength and muscle growth, and the inferences we can draw from those findings.
It could explain the Chronic Fatigue Initiatives pathogen study results. It could show how an infection could cause chronic fatigue syndrome, and then seemingly disappear.
It integrates two of the biggest players in ME/CFS; the autonomic nervous system and the immune system. It focuses on the.
THE EFFECT OF MUSCLE FATIGUE OF THE NON-PARETIC LIMB ON POSTURAL CONTROL OF STROKE PATIENTS. by Daniel W.D. McEwen A thesis submitted in partial fulfillment of the requirements for the Master of Science Muscle fatigue is considered to be the „transient decrease in the capacity to. APPROVAL OF THESIS/DISSERTATION. We, the faculty supervising the work of Tiffany Aeling, affirm that the thesis/dissertation, Electromyography Study of . Fatigue detection in EMG signals. muscle fatigue can be monitored by changes in the EMG frequency properties such as mean and median frequency. In this thesis, we propose to analyze the EMG signal by using the signal divided into cycles. The analysis proposed is based.
center>Consequences of Office Chair Sitting(3): Tight Hamstrings, Iliopsoas Trigger Points, Erector Spinae Muscle Fatigue. Office chair sitting has major back pain related consequences: tight hamstrings, Iliopsoas trigger points & Erector Spinae muscle fatigue.
Fuchs, ). However, few studies have focused on the effects of muscle fatigue on GF-LF coordination. Muscle fatigue can be defined as an exercise-induced reduction in the ability of muscle to produce force or power, whether or not the task can be sustained (Enoka & Duchateau, ).