The Science Of Rapid Muscle Growth

Constructing the type 3 muscle fiber

Below is a link to a good article on how to effectively train muscles for power and speed, and some science behind it. I’m not going to argue the actual science of creating type 3 muscle fibers but instead accept it and agree that training fast and explosive is far more effective.

Do you do any sport slow and lazy?

1. When you force a fast twitch (type 2b) muscle fiber that is accustomed to explosive movements such as heavy sand bag loading to maintain its function via high repetitions within a short span of time, repeated for several sets… you train it to behave more like a slow-twitch (type 1) fiber.

2. Type 1 fibers have a higher mitochondrial density than type 2 thus they are more fuel efficient.  Simply put, they burn fat for energy better than the type 2 fibers.

The article give the sandbag example, a very good workout. If you don’t have a sandbag, (or your gym doesn’t), try some of the following:

• hang cleans
• cleans from the floor
• front squats to overhead press
• burpees, with or without medicine ball
• thunder rolls
• one hand lung to press with olympic bar – like this but start with the lung

Read the full article at leanhybridmuscle.com

And a video on type 3 muscle fibers.