There are so many different types of workouts and advice out there.
Is the advice good…? Do the workouts work…?
For the most part… yes.
Most programs work, but if you were a little bit more active it will also help you lose weight, get fitter, leaner and stronger.
To get the ultimate results, the ultimate body, you got to follow a program tailored for you.
You can’t expect to follow someone else program and get the results you want or better.
Yes, they might have a new unique way to magically grow muscle or strip away fat but is this new way right for you?
You are different to me and I am different to your friend. What works for me won’t necessarily work for you and vice versa.
Training with a personalized program that is made for you and your body type will not only keep you safe but will also give you the results you desire in the most efficient way.
There are many things that that make us unique but in this blog I want to talk about your muscle fiber makeup.
There are 2 main types of muscle fiber.
- Slow twitching
- Fast twitching.
The difference between the 2 muscle fiber type are quiet the opposite and would need a different program to get the best results.
Slow twitching fibers are your endurance type fiber.
They take a long time to fatigue and they are dominant when it comes to endurance activities.
They also recover fairly quickly from a workout.
But what they make up in endurance they lack in power.
On the other hand fast twitching muscle fiber are you power muscle.
They contract a lot faster and are dominant when it comes to lifting heavy weight.
What they make up in power they lack in endurance.
Plus, they take longer to recover from a workout.
Before we move on you must note that all of us have a mix of fast and slow twitching muscle fibers.
What most of the muscle is made up from will determined if it is a fast or slow twitching muscle.
Another point is that not all the muscle on the same body are the same.
For example, a lot of people’s calf muscle could be slow twitching while the chest would be fast dominant.
your muscle fiber make up will determine your workout.
For example if you are slow muscle fiber dominant, it would serve you best to do low weights, high reps and working out frequently.
On the other hand if you were fast muscle fiber inclined,it would serve you best to do heavy weight, low reps while giving your body more time to recover from each workout.
How do you determine your muscle fiber type?
The best way to determine what muscle fiber type you are is by doing the 80 test.
How you perform the 80 test is really simple.
Start by taking 80% of your 1 rep max (the amount of weight you can do 1 time) and see how many reps you can do.
If you can perform 7 reps or less then your fast twitching dominate.
If you can perform 10 or higher then your slow twitching dominate.
I would recommend you do the 80 test on all the major lifts so you can determine what each muscle is.
Remember, not all your muscles are necessarily the same.
Once you have determined which muscles are fast and which are slow you can start to design your program.
Designing your program.
Train the slow twitching muscle by doing low weight and high reps and the fast twitching muscles with high weight and low reps
Lets say you did the 80 test on all the major lifts and the results came back as follows:
Judging on these results, you would design your workout to do legs 2 -3 times a week (slow muscle fiber) and upper body 1-2 times a week (fast muscle fiber).
This way you working out each body part to its potential and letting it grow the way it is designed to.