Muscle Twitch FIbers: The most fundamental of weight training you never knew

Choosing the best type of conditioning program that will stimulate the muscle fiber type that will get you results is extremely important. More so for skinny guys and gals that have a difficult time gaining weight. This post will explore the twitch muscle fibers, when are they used, and how you can develop them in your training programs.

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types. While you cannot differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three different fibers present.

1. Type 1 - Slow twitch for endurance
2. Type 2A - Fast twitch for quick explosiveness
3. Type 2B - Fast twitch for short duration quickness

Slow Twitch Muscle Fiber
Slow twitch muscle fiber would be used if you were to run a marathon or any other extended duration, medium to low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative (oxygen caring) capacity. Typically, these muscles can be used for hours without experiencing high levels of fatigue. They are relatively slow to contract and do not generate a great deal of force, and thus, are not used in exercises requiring a high degree of power.

The major fuel source for slow twitch muscles is triacylglyceride that comes from vegetable oil and animal fat. Foods that raise your triacylglyceride levels are: fresh vegetables, eggs, and low fat plain or fruit yogurt. Slow twitch muscles are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work.

To improve slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you will want to focus on simply going longer. If you are a runner, try to run longer. If you are a biker, bike longer. If you are a swimmer, swim longer.

Fast Twitch Type 2A Muscle Fiber
The next muscle group is type 2A fast twitch muscle fiber that is responsible for the most forceful muscle contractions but will fatigue quickly. They tend to have very large motor neurons and very low mitochrondrial density (oxygen carrying capacity). They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major fuel sources for type A muscles are creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for a few seconds. Foods that enhance type A muscle activity are: high in protein (lean beef, skinless chicken, and fish) and natural carbohydrates (rice, potato, pasta, cereal, and nuts).

Since type A are your primary force generators, if you wish to get a higher performance from them you will need to train using exercises that require you to max out your effort for a short period of time. For example, sprint 50 meters at full speed, power lift for 1 to 5 repetitions per set, and any type of plyometric activities.

Fast Twitch Type 2B Muscle Fiber
The last muscle group is type 2B fast twitch muscle fiber that is responsible for short duration (typically measured in minutes) energy bursts, but not at an all out pace. An example of when this muscle group is used are if you were doing a running interval at about 80 to 90% of your maximum capacity for a couple of minutes.

Some of the characteristics of the type B muscle fiber are that they still have a large motor neuron (not as large as type A though). They are on the intermediate scale of fatigue resistance and they have a high degree of mitochondrial density. These muscle fiber types are able to use oxygen to a great extent as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

The major fuel source for type B muscles is the same as for type A fast twitch muscles: natural high protein and high carbohydrate foods.

To train your type B muscle fibers you will want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30 to 45 intervals repeated ten times with 60 to 90 seconds of low to moderate pace activity in between. For your weight training activities, aim to target the 6 to 10 repetition range to utilize the fact that these muscles have a higher oxidation ability.

Summary
All three types of muscle fiber are used and need to be developed to maximize your muscle building activities. A well designed training routine can incorporate the development of slow twitch and fast twitch muscle fibers each workout.

For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.

Arnold Schwarzenegger

Check out this article about weightlifting from a Doctor's point of view

Weight Workouts: How Much Is Too Much?
By Michael Roizen, M.D., and Mehmet Oz, M.D. Pick up some weight. We mean with your hands. It can save your back, your bones, your heart and more. Lifting weights is one of the smartest things you can do to turn back your body clock.

But it's easy to look at the rows of dumbbells (we mean the weights, not the grunting guys) and give up before you start because you don't know how much weight is too much.

Well, here's the rule: Start light -- 5 pounds or less. If you can repeat a move more than 12 times without feeling wiped out, try something heavier. But if it's a struggle to do even eight times, lighten up.

It's essential not to play "I dare you to lift that" from the get-go because the connective tissue surrounding your joints needs time to adapt to exercise. Your muscles may be able to handle a rapid increase in resistance, but your tendons, ligaments and other connective tissue may not -- especially if you're out of shape, prone to overuse injuries (such as bursitis or tendonitis) or frail, or if your RealAge is 65 or older (find yours at www.realage.com). So be a lightweight when you start. For each exercise that you do, complete a set of 10 to 12 repetitions three times a week. After two months, add a second set of 10 to 12 reps or include a new exercise in your routine. As you get stronger, gradually increase the weight you're lifting ... and watch your health risks decrease.

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The YOU Docs -- Mike Roizen and Mehmet Oz

I dont' necessarily agree with the # of sets or reps but the insight into how your body(tendons,muscles,ligaments) deals with workouts I think is worth reading
I found another program that dictates my frequency and weight load much better
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“If you don't set a baseline standard for what you'll accept in life, you'll find it's easy to slip into behaviors and attitudes or a quality of life that's far below what you deserve.”

Anthony Robbins

Getting Ripped Abs-The How and the Why

If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.

The real fact of the matter is that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. If they were not working, you would find yourself feeling unstable, and chances are, you would wind up injured.

The ab muscles are going to be called into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.

Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.

If you're not approaching close to single digits, chances are you may have great ab muscles, but you aren't going to see them when looking in the mirror.

Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.

To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.

Not only will this provide you with a far better whole body workout without wasting too much time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.

Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist. Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.

So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.

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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

“If you do what you've always done, you'll get what you've always gotten.”

- Anthony Robbins quote

Skinny Guy's Weight Gaining Guide

If this title caught your attention then chances are you want to gain weight fast and not the fatty weight but the lean muscular weight. Some of us have more problems than other in trying to accomplish this. Sometimes people like us are referred to "Hard Gainers" due to out predisposition to skinniness.

This could be due to a Ferrari type metabolism(Genetics) improper nutrition or an illness. Let's suppose its the Lamborghini type metabolism that's your problem. Believe me I feel your pain of having to watch your buddies gain a muscle or two just by sneezing.

So what do you do about it?

Here are the Skinny Guy's 6 simple steps to that should yield you an extra 10lbs of muscle over approximately 4 weeks

1)Double your food intake

This is the easiest, most practical step you can take. If your are eating a hamburger then make it two. If you are eating a handful of nuts then make it 2 or 3

You are likely only a 50 or 60 meals of bulking up fast and impressing the sexy fitness instructor at your gym.

2)Food Is Now Your Best Friend

You should quite literally use a timer for this(a digital watch with an alarm is idea for this). Every 2-3 hours you should have a meal. In fact start around 21/2 hours just to be sure

You should eat your first meal of the day within the first 1/2 hour of waking up. It should be a high nutrient content meal.

A good way to measure your progress in this area is to notice you are spending nearly double your time in the kitchen as well

3)Never Train Hungry

I know lots of people get up in the morning, eat a piece of fruit and head off to workout. This is the very thing you should try to avoid. Ideally you should aim for 2-3 solid meals BEFORE the workout. If you workout in the morning then eat the biggest meal of the day immediately after your morning training session. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

4)Eat Nutrient/Calorie Rich Foods

This ensures that you don't load up on empty calories that will only get you a big belly and not big muscles. This is basic nutritional health also. A high empty-calorie meal usually loaded with sugar and fat may give you an immediate boost but will annihilate your energy shortly after. Some of the best selections are:

Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
Fats – Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

5)Partake of a Protein and Carb Drink during the workout

Mix up a 2:1 ratio of carb to protein with 1 liter of water and you've got a few extra hundred calories per day. This is much better than Gatorade with all its empty calories

6) Live the motto, “Never Stop Eating”

Trust me on this. Every time you workout you gain more muscle and your metabolism increase along with it as well. A lack in nutrition directly affects the muscles ability to repair itself after your workout.Not Eating Not Growing. Is that what you want?

Conclusion

This strategy may sound simplistic and it is but the real challenge is in the execution of it.You need to be committed to attaining the body you've always wanted.

The weight lifting program I use is the "No-Nonsense Muscle Building Guide" by Vince Delmonte a world renowned Canadian fitness model Champion

We are what we repeatedly do. Excellence, then is not an act, but a habit.
-Aristotle

Protein Powder, The Skinny Guy's Guide To Protein Powder So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and are they healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also: Supports red blood cell production Boosts your immune system Keeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross. How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?" Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window. SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window. Whey Protein Versus Whey Isolate: Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost. SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Conclusion I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.

---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. © 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

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