Do you want to know what type of muscle fibers is dominant in your muscles? This will help speed up the growth of lagging muscle groups. As you know, there are several types of fibers. For the development of each type, it is necessary to apply its own training methodology. From a practical point of view, athletes have the opportunity to build more mass, as well as avoid a state of overtraining. This alternation is called muscle fiber microperiodization in bodybuilding.
Thanks to the cyclic training and with the appropriate development methodology for each type of fiber, it became possible to achieve from supercompensation. Let's take a closer look at all types of fibers.
Types of muscle fibers
It is customary to separate fibers according to the enzyme ATPase of the myofibril and according to the number of mitochondria. It should be noted that the ratio of fibers is genetic and cannot be changed. However, knowledge about the type of fibers will significantly increase the effectiveness of training.
All fibers respond differently to training methods and also have a different predisposition to hypertrophy. Thus, the athlete needs to choose the most effective training methods in accordance with the presence of certain types of fibers in the tissues of his muscles.
Fiber types by the enzyme ATP-ase myofibril
On this basis, it is customary to divide fibers into fast and slow. Slow ones are able to perform work for a long period of time and more economical mechanisms, namely oxygen, are used to provide energy. Since oxygen enters the tissues along with the blood, the slow fibers are also called red.
The aerobic energy supply system of the fibers turns on at the moment when the reserves of creatine phosphate and glycogen are depleted. Thereafter, energy begins to be produced through aerobic mechanisms using oxygen. Slow fibers have the same growth potential as fast ones. Since the main goal of bodybuilding is to gain muscle mass, it is necessary to develop both types of fibers. This is where microperiodization in bodybuilding by the type of muscle fibers will help, which we will talk about a little below.
The most effective method for training slow fibers is pumping. If you do not go deep into the mechanisms of fiber growth, then the slow one also requires hydrogen ions and muscle failure. Thus, we can deduce the optimal technique for training slow fibers. It consists in performing 4 sets of 20-30 repetitions each. Between sets, you need to rest for one minute, and between performing different exercises - 5 minutes.
Fast fibers, in turn, are also divided into two types - 2A and 2B. Fibers 2A are somewhere between fast and slow fibers, as they can receive energy from both anaerobic and aerobic sources. In turn, type 2B fibers are provided with energy only from anaerobic sources.
To train type 2A fibers, use in sets of about five reps, or the same techniques that are aimed at developing strength or mass. Due to the ability to use energy from different sources, they can train in different ways. But for training type 2B, only strength training methods are suitable.
Fiber types by number of mitochondria
It should be said right away that microperiodization in bodybuilding by the type of muscle fibers can only be used in relation to fast and slow ones. However, it is necessary to say a few words about the second type of fiber classification. According to the number of mitochondria, it is customary to divide fibers into glycolytic and oxidative.
Glycolytic ones have a small amount of mitochondria and acidify very quickly. For this reason, they cannot work for a long time. Energy for them is obtained from anaerobic sources. Aphids for training this type of fiber are best suited for strength techniques with a number of repetitions per set from 3 to 5. Rest between sets for five minutes.
Oxidative fibers contain many mitochondria, and they are the ones most often trained by athletes. Oxidant fibers are designed to do sustained work and are best developed through muscle failure.
Microperiodization by the type of muscle fibers
Microperiodization is usually called the combination of training of all types of fibers. Slow fibers require 2 to 3 days to fully recover, after which they can be developed again. Fast type 2A fibers regenerate within one or two days.
Now the conversation is about the fact that in each lesson you use training of certain groups of muscles, since a large one takes about two weeks to recover. Thus, for example, training of fibers of type 2A of the muscles of the legs should be carried out once every 14 days.
But 2B fibers can be trained every day, however, it should be remembered that when working on this type of fibers, the central nervous system is very heavily loaded and it takes at least a day of rest to restore it.
Simply put, for training each type of fiber, the following periodization must be used:
- Heavy training - singles are used;
- Medium - type 2A fibers are being processed;
- Easy - pumping.
By doing this, you will be able to efficiently process all fibers and give them the necessary recovery time. In this case, one should remember about the need for separate training of muscle groups. All this combined will allow you to achieve the desired result and avoid overtraining. Of course, you have to work hard on your training program to take into account all the nuances. But then you will be able to achieve your goal much faster.
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