Use the 3 Muscle Fiber Types To Optimize Your Training!

Not all muscle fiber types are created equally! In fact, there is a DRASTIC difference between how the 3 different primary muscle fiber types respond to training!

For some background, here is a helpful chart I created that highlights the primary differences between the three (for our purposes):

Now, I’m going to do a deep dive into muscle fiber types and how to best navigate them in a YouTube video in the very near future... but since I always try to keep these tips as brief as possible, I’m just going to go straight to the meat.

Every muscle in the body has a unique distribution of these fiber types, but certain muscles will always have relatively more of one type than the others. For example, the soleus in the calves has a whopping approximate average of 85% Type I (slow-twitch) fibers, while the triceps have an approximate average of about 65% Type IIa or IIb (fast-twitch) fibers.

Of course, there is significant variability in these percentages between individuals, with about 40% of that variability determined by genetics. But that still means that the MAJORITY of the variability between people is developed – with both training and nutrition making huge differences! And yes, it is possible to convert muscle fibers from one type to another. (I’ll go over exactly how in the YouTube video)

But the main key I wanted to emphasize today is that studies show these fiber types react differently to various types of training when it comes to increases in size, strength, and endurance gains. Simply put, Type IIa fibers achieve the greatest degree of hypertrophy with intermittent, slow high-load training. Type IIb fibers with short, explosive high-load training. And Type I fibers with continuous low-load training.

Once again, in reality it’s far more complicated than that… and there’s certainly some controversy over it. But again, I’ll address all of that in the YouTube video! For now…

APPLICATION: If you want to optimize your workouts, learn which muscles in your body are more dominant in one muscle fiber type than another and train it accordingly!!

Relevant Research Article(s):
      1) Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives
      2) Effects of strength training on muscle fiber types and size; consequences for athletes training for high-intensity sport
      3) Influence of muscle fiber type composition on early fat accumulation under high-fat diet challenge

Related Dr. Gains YouTube Video(s):   
      1) Hit EVERY BACK MUSCLE in ONE COMBO EXERCISE!! (Plus “Fast-Twitch“ Finisher) – Using Any Free Weight!
      2) How to Use the 3 Primary Muscle Fiber Types to Optimize Your Training! (Coming Soon)