How To Become a FAST TWITCH Animal (Training Principles Explained)

Follow these principles to shift your muscle fibres from slow to fast twitch for more speed, power, and athleticism.

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Timestamps:
0:00 Intro
1:01 Muscle fibre physiology
7:04 Fibre type shifts
7:52 Intro to fast twitch training
9:00 Movement velocity
11:38 Volume
13:58 Cluster sets
15:14 Contraction duration
15:46 Fatigue
16:16 Endurance training
17:00 Sprint
19:15 Detrain
20:08 Diet and recovery
20:50 Outro

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WHO AM I?

I'm Ben. I am a health and fitness coach from the UK with a degree in Neuroscience. My mission is to make young men into forces of nature by training their physical capabilities, optimising all aspects of their health, and developing noble character.

[Rasta-rhct]

Would really like it if you did a part two including isometrics and plyometrics to build speed/athleticism

[jerrberrlukejerrberrluke]

Bro where have you been my entire life, I needed knowledge like this

[mikenchrist]

Been training inconsistently for 10 years nowJust finished my Lower body with alternating jumping lunges and realized how much enjoyment I get out how explosive moves make me feel. This video popping up as soon as I open YouTube got me planning to double down on what I really enjoy! Thx in advance

[kimnenninger]

Very great video. I know nothing about exercise science but I needed to know this.
I am 64 years old and I am fighting sarcopenia. I did some weight lifting with a trainer at a gym. This was helpful but really didn't make me energetic and usefully strong.
Recently I started gymnastics. That is really doing the job. I work out every other day and make sure that I eat a pound and a half of assorted meats a day.
I feel amazing and, with the help of this video, I kind of understand why.
Thank you for sharing.

[Clemsnman]

This goes along precisely with the "Feed the Cats" sprint coaching philosophy.

[Bibles]

Using autoregulatory sprinting, and literally sprinting like once every 5 days I went from 21-22.5 mph in 2 months. (I went from 19-21 in 1 year side note from normal feed the cats training, doing 3 40s twice a week)

[rogerjr]

Amazing amount of research done to create this video ! Very helpful, thanks

[ShadowsCread]

The video was very informative and useful!

[VJXDXNV]

I love this channel I’m following your advice I will buy some of your programs soon

[elisabeth]

VAULTING QUICKLY became my very best event, by a landslide, on a private competitive gymnastics team, when I was about 9 or 10 years old. Floor (including tumbling) was my second best event. These FACTS prove I was a 'power gymnast.' The experienced coaches/owners are able to test and determine any young gymnasts' strengths and weaknesses.

I got into natural bodybuilding later on, using power and strength to lift heavy weight, pound-for-pound, consistently - every day I trained. I was able to bench 1.5× my bodyweight and squat 2x my bodyweight within my FIRST YEAR of training!!! These are GOOD/RELIABLE EXAMPLES of INHERENT FAST-TWITCH muscle fibers.

It's important to remember that inherent fast-twitch muscle fiber types are all on a spectrum - a scale. Ditto with inherent slow twitch muscle fiber types. But I'm not sure about 'most people being in the middle somewhere - about 50% equally.' The biologists/kinesiologists taught us otherwise decades ago. Is there new info today, as far as biogenics? That MIGHT explain how many people seem to perform "in the middle range between the two polar opposites."

[zauriminer]

What an incredible video, now I can't wait for slow twitch muscle video😊🎉

[StoogesTheTwo]

Good video!

I did sprinting in high school 1 season, did sprinting for about 3 years on my own but never did less than 40 yards in training, then got injured, currently been doing kickboxing for almost 2 years but have avoided distance running or jogging having only done runs of 3+ miles less than 5 times in those 2 years.

I’m hoping to get back into it with focus on short distance sprinting and plyometrics. My all time best 100 was prob a mid 12. Currently 23 years old and hoping to see some big improvements as my muscle genetics are good and me and my siblings have always had some type of natural athleticism even if not on pro levels

[wiktorbednarczyk]

That was really one of the best videos I ever saw. Keep going💪

[alfonzie]

Great vid man. Looking forward to building more muscle 💪🏼 🔥

[MohamedxTamer]

Conducting an episode on a very important topic, which is (muscle recovery).

[zoroverse]

This video is slightly misleading imo. The total amount of type 2x muscle fibers does not decrease, it is simply so that the proportion of the type of muscle fiber decreases compared to other types in the muscle. You do however actually increase the total amount of type 2x muscle fiber with normal type of training that you stated “decreases type 2x muscle”

[overlord]

Good to see you're a chrisbeardsly follower. I recognised his graphic that u used.

[vivek_]

Great research & detailed video! Thanks alot. Really insightful
💯

[FIREFOXDABAS]

Fast velocities
Lower volume
Cluster sets
Aviod long contractions
Minimise fatigue
❤

[mackelsaadeh]

Hey bro! I really think this channel has insane potential to reach millions. But please change the profile picture to look more like a logo since you make informative videos about different topics, not only bodybuilding!