Maximum effects on training


It is important for every trainer to get as much as possible from the training. It happens that despite efforts, it does not go away. This is due to the small knowledge about training, diet and other factors that affect success. When it comes to strength training, in order to achieve the maximum of its effects, it is very important to first know the anatomy and the structure of the muscle.


  1. Muscle building

Muscle tissue is made of fibers. It has the ability to shrink. There are two types of slow-twitch and fast-twitch fibers in the muscle. Each type of fiber is characterized by a different specificity. The amount of these fibers is genetically determined in our bodies. We can not change it.

A person who has an advantage of fast twitch fibers, for example, will never lead to a situation in which the amount of fibers will be equal to the number of slow-twitch fibers. It’s just our genetics.


  1. Slow-twitch and fast-twitch fibers

Twitch fibers are tissues that are responsible for performing low-intensity work in a long-lasting way. This type of fiber dominates in endurance sports, where activity is prolonged over time, e.g. long-distance running. These fibers are characterized by high resistance to fatigue. Due to the large amount of mitochondria and myoglobin, they are otherwise called red. They are characterized by oxygen work, and a typical example of such a muscle in the human body is the soleus muscle.

Fast twitch fibers are the tissues that are responsible for performing fast, dynamic work of high intensity, e.g. sprint or lifting weight. They are characterized by the ability to perform very fast contractions and generate high power when moving a given muscle group. Unlike slow-twitch fibers, however, fast-twitch fibers are less resistant to fatigue and are exhausted more quickly. They are colloquially called white.


  1. Muscular hypertrophy

This is an important concept that every enthusiast of strength sports must know. Muscle hypertrophy is nothing more than increasing the volume of muscle fibers using appropriate stimulation. Every person who trains body sports dreams about it. However, you should be aware that this is not a simple matter and requires some knowledge about muscle function.


  1. Muscles and training

Knowledge about the composition of fibers in the muscle is crucial because it allows you to choose the weight and number of series and repetitions appropriately. If we want to achieve the best result, we need proper muscle stimulation. The basic mistake of people who start their adventure with the gym, it is wrong to match the number of repetitions in a given exercise, a given muscle party.

If we want to develop our muscles as well as possible, we should take care to develop both types of fibers. In the muscle there will always be an advantage of some. In a situation where the muscle responds better to a small number of repetitions with a heavy weight, it is known that it is mainly in this way that we will stimulate it. However, it is worth adding one series with a smaller weight with more repetitions to involve the rest of the fibers.

Many people often train biceps and triceps using the superseries method in one workout. In most cases, one serious error happens to them – for one and for the other party they choose the same number of repetitions. Biceps have about 45-65% slow-twitch fibers, and triceps about 29-48%. The application is one – you can not use the same workload in the same range of repetitions for both groups.



  1. Muscle fibers – how to know which prevail?

You can check it with the help of trainings and possible increments.

At the moment when we are not satisfied with our achievements, it is worth changing the scope of repetition and weight to see how our muscles react.

Generally speaking, many people determine the state of their fibers based on how they fall in athletics competitions. The Sprinter will never be a long-distance runner, and a long-distance runner will never be a sprinter. This is genetically conditioned.


  1. Muscles – summary

It can be said that it will be best if we stimulate two types of fibers during training, which will allow for their even development. Such training will not only have a positive effect on the results achieved, but it will also be a great way to stagnate, which is so often us.

Posted on: November 23, 2018

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