fast twitch muscles

A combination of sprints, pylometrics, and explosive weightlifting will help. But, from what I read on the forums some are just genetically gifted with faster muscles. Someone else will probably have alot more knowledge on the subject then me.

OKLefty, you had it nearly entirely right. You can stimulate fast twitch muscle fibers by doing explosive movements at lower reps. However, there are some that have more fast twitch fibers through genetics, so creating fast twitch fibers is pretty much out of the question (I think). At the same time, there are a few world class sprinters that have normal levels or have more than 50% slow twitch muscle fiber makeup.

Thanks Gentlemen. I too, unfortunately, have been lead to believe that fast twitch muscles are simply something that you are born with. To be honest, I haven't experienced anything that would leave me anything different.

I was hoping for a countering argument based on experience or maybe some case study indicating that fast twitch muscles are something other than genetic.

Thanks again.

Mark

Everyone has fast twitch fibers, but the percentage of FT fibers as compared to other types of fibers varies from person to person. There is some research on fiber conversion, but it's important to consider that there are more types of fibers than just fast twitch and slow twitch. Plus there are other factors besides fiber type that can limit your training potential.

Awesome topic. Research has shown that fast twitch fibers can convert to slow twitch, but slow twitch fibers have much difficulty converting to fast twitch, hence part of the reason why sprinters can be good at endurance but endurance runners can't sprint...

Only a small piece of the picture though. Fast twitch fibers are stimulated by anaerobic activity. Baseball is 99% anaerobic. Like OK said, sprints, heavy lifting with lop reps, and other short burst activities stimulate II b fibers. Hopefully that helps a little bit.

You guys are all right on. I think the good Lord gave me a special kind of super slow twitch muscle fiber. The kind that doesn't have speed or endurance.

All physical parameters (muscle makeup. VO2 Max, Lung capacity) have a large genetic component, but there are alwasy things that can be done to maximize the genetics you were given. I know a couple of athletes that went so far as to be given a muscle biopsy to see the ratio of fast/slow muscle fiber makeup. IMO you will only know what your body can do once you have pushed it to the limit.

What is important is to utilize what you do have. No-matter how many or few FT muscles you have, you've got tot get the most out of them that you can.

All great advise, and for the most part, spot on.

You can increase the number of fast twich fibers you have.

But an even more effective manner is increasing the effectiveness and efficiency of what you do have. And that can be done through nueral advancements and maximization.