Weightlifting Workout: Stimulating The Right Muscle Fibre Type

Perhaps the one thing that makes most people fail in their weightlifting workout

is their low level of commitment usually obvious in their lack of knowledge about bodybuilding. When choosing your weightlifting workout, there are a number of things you need to consider. With the fitness community becoming more and more subject to commercials, it is not easy to come across reliable weight training advice. To get the best results with your weightlifting workout, you need to know what you are doing. Don't do an exercise because it sounds tough. It makes you feel like a big guy or girl. You need to consider what the exercise is doing to your different muscle fibre types.

The first type of muscle fibres you want to know about are basically called the Type A Fast Twitch muscle fibres. These are the components responsible for your forceful contractions and reach the point of exhaustion very quickly. So if your weightlifting workout stipulates 3 reps for bench press, you would essentially be using your Type A muscle fibres. The fuel for these muscle fibres is creatine phosphate and glycogen. To train this type of muscle fibres during your weightlifting workout youll need exercises requiring you to maximize your efforts for a short periods of time. Ideally these would mean laying down 1-5 rep sets for your weightlifting workout and plyometric activities.

Next we talk about the Type B fast twitch muscle fibres utilized in your weightlifting workout activities that are relatively short in duration. There is a very thin line between Type A muscle fibres and the Type B counterparts. If you were to sprint 100 meters, youll essentially be using the Type A muscle fibres but if you were to do a running session at about 85% of your maximum capacity for half a minute for something, you would be stimulating your Type B muscle fibres more. To train your Type B muscles fibres during your weightlifting workout, you would probably decrease the force with which you contract them while increasing the time of contraction. Ideally your weightlifting workout will be in the form of 6-10 reps utilizing the fact these muscle fibres have a higher oxidation ability.

Last but not least, you have the third type of muscle fibres called the slow-twitch muscle fibres. These you use if you were to run a marathon or any other extended duration activity. These muscle fibres used on a regular basis in weightlifting workout programs have a high resistance to fatigue and an even more impressive oxidative capacity. These muscle fibres are one in their kind in the sense that they rely on fat as fuel To train these muscle fibres during your weightlifting workout, you have to play with endurance. Taking exercises longer would be ideal.

To make the most out of your weightlifting workout, you need to be knowledgeable. Weightlifting workout is no guessing game, there is room for improvement but there is no room for innocence.

by: Kim Johnson

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