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How to Accelerate Fast-Twitch Muscle Development


The best types of weightlifting exercises are those which work multiple joints in the body. Fast-twitch muscular development might sound like some kind of scientific process, but it's not. You can enhance your body's natural ability to build lean muscle mass and burn unwanted fatty tissues simply by reformulating your daily workout regimen to include more multi-joint exercises.

Types of Muscle Fibers

There are multiple training strategies to accelerate fast-twitch muscle development, but it's important to first become knowledgeable about what exactly fast-twitch muscles are. The body's muscle fibers are plainly classified into two primary groups: fast-twitch and slow-twitch. Each type of muscle fiber serves a different purpose in the body. For instance, slow-twitch muscles are oxidative and used for prolonged exercise activity, such as jogging or running.

Fast-Twitch Muscles

Fast-twitch muscles are categorized in two subgroups: oxidative-glycolytic and non-oxidative. Studies show that non-oxidative muscles are used to generate maximum power output in high-intensity weightlifting exercise, such as squats and deadlifts. Oxidative-glycolytic muscles have a big impact on muscle growth and composition. They're also highly resistant to fatigue and typically recover quickly.

Fast-Twitch Muscle Training

Fast-twitch muscle development requires execution of high-intensity weightlifting exercises. Non-oxidative muscle training can be accelerated by performing multi-joint exercises, which are simply exercises that work multiple joints in unison. Squats are a solid example of a multi-joint exercise that targets fast-twitch development. Squats work the joints in the hips, knees and ankles. To compare, a standard bicep curl only targets the elbow joint. The legs are a pivotal source of power throughout the body, which is why it's important to target your quadriceps, hamstrings and calves as a big part of your fast-twitch training regimen.

Developing a Fast-Twitch Muscle Workout

Your customized fast-twitch muscle training program should target each joint throughout your body. It should be noted that fast-twitch exercise requires explosive movement, which means proper form is an absolute must. Consult your personal trainer if you're unsure of how to properly execute a specific movement, as most fast-twitch exercises are not recommended for beginners. Your fast-twitch muscle workout should include the three canonical powerlifting exercises: deadlifts, squats and the bench press. You should also utilize full-body exercises, such as hang cleans, to develop explosive power.

Intensifying Your Workout

Fast-twitch muscle training is both physically and mentally exhausting, although it's not the most challenging mode of powerlifting. According to Russian researcher Yuri Verkhoshansky, author of Supertraining, you can intensify your training regimen by incorporating an additional explosive movement into each exercise. For example, performing a single plyometric exercise, such as a vertical jump, after completing a set on the bench press can help accelerate fast-twitch muscle development. You can also incorporate alternative explosive movements, like 10-second sprints or medicine ball throws.

The End Result

Your body will naturally acclimate to the ferocity of fast-twitch muscle training over time, enabling you to perform powerlifting exercises with greater explosiveness. It's important to realize that no two bodies are exactly alike, though. Manage your expectations realistically and keep a clear-cut goal in mind. A healthy regimen of fast-twitch muscle training will most definitely improve your strength and muscular endurance.


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John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.

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