Muscle Fiber Types

Posted on February 10, 2010

To choose the best type of workout program is very important as it will give you the best results. Unfortunately, all body building programs does not give importance to this important aspect. You can’t tell the difference between muscle fibers from your outside appearance. Basically there are three main muscle fibers available.

Type A Fast-Twitch Muscle Fibers

The first types of muscle fibers are known as Type A Fast Twitch Muscle Fibers. It is generates most forceful contractions and it fatigues with the fastest speed. For example, if you are supposed to perform an all out set of 3 reps for bench press, you should use type- A muscle fibers.

  • They have very large motor neurons and very low mitochondrial density.
  • They have a low oxidative capacity which means that they will not be able to utilize oxygen very well.
  • They are not suited to endurance type of activities because during these exercise variations, you have to have oxygen present in order to sustain the muscular contractions.
  • They rely on creatine phosphate and stored muscle glycogen.
  • They will not utilize stored body fat as they have very less time to do it.

    • Type B Fast-Twitch Muscle Fibers

    It also is fast switched muscle fiber but not as fast as type A. This type of fiber is mostly used in relatively short duration activities.

  • Type B muscle fibers also have a large motor neuron but not as large as Type A.
  • They have a high degree of mitochondrial density.
  • These muscle fibers are able to use oxygen to a great extent.

    • Slow Twitch

    This is the third type of muscle fiber; you have in your body. It is used to in extended duration and medium-to-low intensity activities like running a marathon.

  • They have very high ability to resist fatigue.
  • They are very slow so you can’t expect a big deal of force generation from them.
  • They have very high mitochondrial density and a large number of capillaries running throughout their bodies.
  • They reply more on fat as fuel.

    • How to use these Muscle Fiber Types?Type A Fast Twitch Muscle Fibers:

    As they are force generators, you can use train them using exercises that require your maximum efforts in a short period of time.

    Type B Fast-Twitch Muscle Fibers :
    If you want to slightly decrease the force with contract simultaneously increasing the time over which you contract slightly.

    Slow Switch:
    This type of fibers require greatest amount of time to train for improvement.

    So, next time when you try to sort out your training plan, make sure to take the various muscle fiber types into consideration to do well.

    To learn further, please visit Vince Delmonte Fitness official site today.


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