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Muscle Types
Not all skeletal muscle fibers are the sime. When scientists began to
explore the different types of muscles, muscle fibers were categorised
depending on their color.
Red and white muscle fibers.
Because Red muscle fibers have more blood vessels and mitochondria, they appeard
red and therefore were just called red "muscle fibers" Those with
a low content of blood vesses and mitochondria appear white (white muscle fiber)
white muscle fiber has the ability to grow up to fou times bigger and contracts 2 to 3 times faster then red muscle fiber. Thats why white muscle fiber is also called fast twitch muscle fiber and red fiber is called slow twitch. white (fast twitch) is what bodybuilders and sprinters are aiming for, and red (slow twitch) which is also more economic, is what marathon runners and cyclers are aiming for.
Just like cars... Powerful cars need 15 to 20 liters for 100km, while slow small economic cars only need 6 liters.
Muscle Types:
- Type 1 (Red) slow oxidative, slow twitch (Slowest) (fatigue resistant muscle fiber)
Much myoglobin, many mitochondria and blood vessels.
ATP generated by the aerobic system (oxidative fibers) Split ATP slowly.
Slow contraction and resistant to fagitue.
Right muscle type for endurance sports like long runs cycling etc.
(Postural muscles)
- Type 2a (Red) fast oxidative, fast twitch A (Fast, but not as fast as whit fiber still looks like type 1) (fatigue resistant muscle fiber)
Much myoglobin, many mitochondria and blood vessels.
ATP generated by oxidation, Splits ATP much faster, contracts faster.
Quite Resistant to fagitue and contracts faster then type 1
Right muscle type for middle distance running, ice skating etc.
- Type 2b (White) glycolytic fiber, fast twitch B (Fastest and biggest) (fatigable muscle fiber)
Low myoglobin, little mitochondria and few blood vessels.
Large amount of glycogen, (This means sugar, or calories are very close to the source, because needed and used very quickly)
ATP splitted very fast.
Fatigue easily.
Right muscle type for sprinting, rugby etc.
- List of Muscles, beginning with the redest (Usually highest percentage of slow twitch muscles fibers)
Human heat
Forearms, Neck
Abdominals, Calfs
Shoulders, Biceps, Triceps
Legs (excluding clafs)
Chest and Back
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The more a muscle is used, the whiter it is normally.
Advice:
- To train fast twitch muscle fibers, you don`t have to move your weights fast.
Trainig of fast twitch muscle fiber results from sets with 8 to 12 concentrated repetitions.
More:
- The biggest bodybuilders like ronnie coleman, kevin levrone, marcus ruehl etc, brought the amount of their white muscle fibers to a maximum. (Only white muscle fibers have the ability to grow that big). What people forget sometimes is that white muscle fiber is fast twitch muscle fiber. So it often happans that poeple think, bodybuilding makes slow. Nonsense !. Bodybuilding makes fast. The reason why bodybuilding seems to make slow is, that:
a) most bdybuilders lack in coordination. They body does`t know exactly when to activice which muscle, so their technique is not very economic and if thei would work more on their technique, the would lose white fiber and gain slow, red fiber.
b) nobody likes to move fast when he is sore. If professional bodybuilders would start to work on their running coordination, they would lose muscle mass because of the aerobic activity.
c) However. Kevin Levrone, one of the best bodybuilders ever prooved 2003 that he can RUUUUN!!!
Videos:
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