Jay Vincent. Fast Twitch

Fast twitch motor units
[muscle fiber] are thicker
-have more contractile proteins
-produce more contractile force
Slow twitch fibers are small
-not much contractile force
-used for endurance
-low hypertrophy potential
FAST TWITCH HAVE HIGH
HYPERTROPHY POTENTIAL
"You want to stimulate them"

You recruit these by training
to failure...
"or, dangerously, lift heavy quickly"
-problem: high peak forces
"I tore both biceps"
-can still recruit them safely
-going slow...to failure
-recruited in sequence
-slow twitch used at first
-when real intense,
fast twitch come in

When you hit & fatigue fast
twitch motor units, they are done
-cannot stimulate them again
"If redo the set, would just stimulate
slow & medium units"
Once to full failure...if continue,
no additional benefits
-reason most people can do
many sets is
THEY ARE NOT ENGAGING FAST
TWITCH MOTOR UNITS

Some people go to gym and use
their muscles, not train their muscles
"I definitely feel like I trained muscles.
To get a pump like this in my chest,
biceps, triceps...
I've never experienced"
Move slowly during exercise, but
relatively quickly between them
-keeps heart rate elevated for
great cardiovascular benefit
Set up routine in order to get deep
muscles fatigue

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