Should You Train According to Muscle Fibre Type?

TIMESTAMPS
00:00 Intro
00:22 Muscle Fibres
00:46 Muscle Fibre Types
05:03 Fibre Type & Rep Ranges
08:49 Rep Ranges & Hypertrophy
09:50 Rep Ranges & Exercise Selection
10:52 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

SOCIAL MEDIA

[babybeel]

Really neat content for athletes who want to get scientific and evidence based information

[Sharyf]

My story on fiber types:
I couldnt grow leg muscles much in my 20s despite going for a gym in uni for 2 years and progressing in 5-8 range, and thats doing a bit of juice.

In my 30y I went to Muai Thai school to learn basic self deffence. It had mostrous 30-45m cardio with focus on legs. Reps until failure as main proressive load.

And just in 2 months with no juice or dedicated diet my legs grew so jacked I had to throw away most of my pants 1+ size.

[Lewissummerson]

This is such a good topic and great study/ information for us coaches out there. Perfect what I needed coming from a weight/bodybuilding background but just took on a boxer as a client. Key what I took from this study is train at multiple different rep ranges but the main and most important thing is training to failure whatever you do!

[animemugenarena]

I think it's good to do your compound movement in small rep range, and isolation movement in high range, so you get both.

[codenoob]

This channel should have millions of subs, such a high quality content

[neutronproductionsco]

In other words “f*** around and find out.”

[sajadmoradi]

It was great content as always my friend. Love from Persia

[Mister_Greenburg]

You do not need to consider fiber type for training muscles. If you were to train to the point of muscular failure or very close to it, then you will have recruited all motor units within that muscle according to Henneman's size principle.

[janinipaulo]

I've been keeping up with your videos and learned so much, thanks for the great content!! Cheers from Brazil :D

[rmmf]

Thanks FHP! Are you planning to share any of workouts with us soon? Always nice to see applications in the form of a workout

[maxhunter]

Also the speed of the reps makes a significant difference.

[sault.qracker]

It doesn't matter what type of work the muscle does. To force growth they must respond to threat. Simple.

[tobytrish]

Here to become a stronger more enduring (type 1 and type 2) dancer and athlete 💪🏻

[foxdogsst]

Wasn't mentioned, but I often wonder if training slow twitch muscles when related to Bodybuilding is even worthwhile, because slow twitch muscles don't grow very well. While fast twitch grow easier. Typically when you struggle to grow a group they are likely slow twitch dominant. What's your take on this ?

[seattlegrrlie]

I like to do both, maybe best to say all three? all four?

Most days, most sets, in the 6-8 rep range at a weight I can do that at. Add in days or sets at a lower weight with 12-15 at a faster pace. Add in an occasional set at a weight I can barely get 2-4. Over time, those weights will go up as you get stronger. Lastly, must add in the endurance/cardio peice for heart, lung, but also muscle health

[shellytanner]

Train according to your goal. If you want strength, train heavier using multi joint moves (squat, bench, deadlift, OH press). If you want endurance train with higher reps and cardio ( 10-30 reps) Do what you know you will stick with. Consistency is the key

[WardenCommander.]

A very informative video, as always. As the video focused on how muscle fiber types respond in regards with Hypertrophy in the spectrum of Endurance - Strength Training; I believe it would be interesting to examine on a future video the effects on muscle fibers in response to Power Training (aka "Explosive Lifts"). Olympic Weightlifters and Sprinters incorporate a lot of Power Lifting in their training programs, and it appears to have "transference" effects on their respective sports.

[cheriemaceachern]

If l go low reps with calves, biceps, despite the weight I’m moving, l don’t feel it, but if l cut the weight in half, and double-triple the reps, man do l feel it that workout...and the next day.

[ndintelligentWorld]

8:40 Great takeaway. Exactly the answer I was looking for, thanks!

[farukcavus]

Henneman size principle makes the long story short.., easy, understandable..with 70-85% 1RM, 6-15 rep Range trains all muscle fiber types at once .. first type1 is recruited then type2 fibres are recruited while moderate heavy lifting ...👍other wise we lose in the details to exicute which method we gonna do ..Brad schonfeld, israel or other doctors, researchers every time find New meta analysies 🤔 fast reps slow reps, tut....Henneman Size principle explain easily👍