As you might already know, we have three types of muscles fibers in the body. Muscle tissues have these three types of fibers, whose major difference is the speed of activation and engagement and also the duration for which they can maintain their contractual engagements. In this, we classify the muscle fibers into two larger groups of the fast twitch muscle fibers and the slow twitch muscle fibers. But the fast twitch fibers are of two distinct types themselves, namely the type A and type B fast twitch muscle fibers.

As such the muscle fiber types we have are, type A fast twitch muscle fibers, type B fast twitch muscle fibers and the slow twitch muscle fibers. After being familiar with these three major classifications of human muscle fiber types, then it is time that you also recognize that they also need different levels of training for them to reach maximal intensity and thus be stimulated fully towards growth. It is important that a body builder uses this knowledge to ensure that he or she trains each type of muscle fiber effectively.

The type A fast twitch fibers are the primary force generators, they cab be stimulated to give a higher performance and reliability using fast rep speed with intense weights. You basically need to expose them to exercises that demand maximal output of effort and for only a short duration. For an exercise like biceps curs for instance, type A fast twitch fibers will be exposed to greater stimulation if you execute a maximum of 5 reps for every set of lifts. Sprinting and other plyometric activities are ideal as part of the workout in this case.

To train the type B fast twitch muscles fibers, there is need to slightly decrease that amount of force used with type A. The movement and contraction must decrease while the exercise duration simultaneously increases such that the contraction demands get lesser as time of engagement also increases slightly in comparison to type A. to illustrate this, performing 30 to 45 intervals repeated for at least ten times in a duration of about a minute with at a low to moderate rep pace, will recruit and fully stimulate the type b fibers. In weight training exercises the aim should be targeting the 6-8 rep range for every set. This will help utilize their ability to sustain a higher oxidation for a longer duration.

Finally, the last area of your workout based on the muscle fiber types must also factor in the slow twitch muscle fibers. To improve these fibers, there is only one thing that should come to mind, and that is endurance. The slow twitch muscle fibers require the greatest amount of time to achieve absolute engagement, but they sustain the engagement for as long durations as you want. A training workout intent on improvement the slow twitch fibers must therefore focus on going longer at low intensity and rep speed. I n running for example, you should try to keep the speed low but then run for longer distances.

The greatest strength for these muscle fibers is their ability to engage and sustain contraction for extended durations and this is exactly and ultimately what you should do to train them for and with, long engagements that need low intensity.

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