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How to Train for Strength

There are different types of muscle fibers that form each muscle.  Stronger muscles are the result of all types of muscle fibers being exercised.  For some specific exercise combinations that use all types of muscle fiber, this article on a workout plan.  The two primary fiber categories are fast twitch and slow twitch and fast twitch fibers consist of Type A and Type B fibers.  Fast twitch fibers and slow twitch fibers usually each make up about half of the majority of muscles.  A training program that works the entire muscle – both fiber types – builds more muscle.

Fast twitch muscle fibers work anaerobically – they are used when you need short bursts of strength or speed.  They use energy stored within your body.  Because fast twitch neurons fire faster than slow twitch nerve cells, fast twitch muscles fatigue more rapidly.  Sprinters use fast twitch muscles because they use a lot of energy for a very short time.

Fast twitch Type A muscle fibers are transitional fibers and use both aerobic and anaerobic metabolism.  Activities that are relatively short, but not at an all out pace use Type A fast twitch fibers.  Type B fast twitch muscle fibers use only anaerobic energy.  Type B fast twitch muscle fibers have a contraction rate that is the fastest of all muscle fibers so they fatigue quickly.  These muscle fibers are used when you need a high performance rush of energy. 

Slow twitch muscle fibers are aerobic.  These fibers contract slowly and do not generate a lot of power, but they are also slow to fatigue so they can work much longer than fast twitch muscles.  Energy for these muscles is provided by oxygen rich blood transported to them through the many capillaries running through the fibers.  When you need to exercise a low intensity exercise for a long period of time you use your slow twitch muscle fibers.  Slow twitch muscles are used when you run a marathon, go on an extended bike ride or hike in the mountains.

 Your strength training workout should exercise all three types of muscle fibers so you can have the energy you need for whatever type of exercise you choose to do.  You can find reviews of programs that adhere to this principal at Turbulence Training Review and No Nonsense Muscle Building Review.   There are a lot of programs out there, but next I’ll give you some ideas on how to train each muscle type – you could easily make up your own program.

The completely anaerobic Type B fast twitch muscle fibers can be trained with exercises that require maximum effort for a short period of time.  Lift the heaviest weight you can lift for one repetition to fatigue or sprint at full speed to fatigue.  To train fast twitch type A fibers you should decrease the intensity and increase the time – run fast but do not sprint and do it for 20 – 30 minutes, or lift a weight that requires 6 – 10 repetitions to fatigue.  Slow twitch muscles get stronger when you train for endurance.  Lift weights small enough that you can complete 3 sets of 6 – 10 reps, run for an hour or swim 100 laps.  This training is necessary to build the entire muscle even though it will take more time than the training for fast twitch muscles.

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