i heard that working out tiwce a week slows down muscle development is this true and why? i have only had time to workout twice a week for the past tweeks what should i do and how will this affect my development.

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What you are about to read. . . is going to take you behind the science of muscle fibers, the 2 different types you should know and applying this knowledge to make the biggest gains in strength and size then you ever thought possible. A very powerful muscle gain tip that will really open your eyes. The first thing you need to know is that there is two types of muscle fibers. After applying this knowledge, you will ensure yourself some quick and great success in the gym. For determining your reps and sets in a workout, you must look over yourself first. You must look at the physical make-up of your muscles first are foremost. This can be determined by knowing all about fast and slow twitch muscle fibers. Lets go over slow twitch fibers first. Slow twitch fibers Slow-twitch fibers are muscle fibers that are used more when compared to the rest. Your legs are full of slow-twitch fiber because you are on your feet much of the time. Another name given for slow-twitch fiber is endurance fiber because they have been forced to adapt via being used so frequently and that is why it is harder for them to grow. Everyone’s muscles grow at different rates for 2 reasons; genetics and muscle usage. (In other words, some people use their muscles more than others. ) Some people are just genetically proportioned differently then other people. This makes it harder to grow certain muscle groups. For example, some people, no matter how much they train their chest, all that seems to grow is their triceps and shoulders. This is because their body is designed in such a way that it is very hard to put a couple inches on the chest. Then there are people who use their muscles more when compared to other people. For example someone with a cushy desk job would have less slow-twitch fibers than the person in construction because they obviously use their muscles more. This would be of course if they didn’t train or do any other physical demanding activities. So you have to ask yourself What muscles do you use the most? What sports do you play and what muscles are used the most during play? Where do you spend most of your time, and what muscles do you strain in those different places? Like your chest is used in almost all arm movements throughout your day, and therefore it is loaded with slow twitch fiber. Fast Twitch Fibers Fast-twitch fibers are then obviously easier to grow because they are used less. When you are working out it is like they are being challenged for the first time. That is the reason why people see the most gains with these muscles when they first start working out. They will need lower reps per set when compared to your slow-twitch muscles. Understand? That’s why when most people start training they have a lot of fast-twitch fiber gains and they make the most gains in the first months. They keep the same rep, rest time and set amount and can’t understand why they cannot grow like they did when they first started. Implement these muscle gain tips and you will see amazing results. Your muscle fibers become more slow-twitched and experienced while you train and therefore your set and rep amounts need to be increased while your rest time between sets needs to decrease. Let me say that again, the more experienced and slow-twitched your muscles get you will have to gradually increase your set and rep amounts and also decrease the rest time between sets.

This is a workout routine that I have been using for quite sometime now that I call “Super Slow”.   The reason is simply that you perform all workouts very slowly to completely breakdown your muscles in the time that you workout.   A typical workout week for me, while I am doing this routine, consists of two days of working out, an hour per workout.   That is all that it takes.

This is a great routine for anybody who wants is serious about building muscle mass (I wouldn’t recommend it for those who just want to lose weight).   The routine basically requires that you go through 6 to 8 exercises for all the main muscle groups, do one set with each exercise and perform the exercise very slowly.   When I say very slowly, I mean that to do one full repetition, it should take 15 to 20 seconds.   You are going to do as much weight as you possibly can, and then on your final rep, you are going to hold it half-way until you can no longer hold it.

This routine will completely breakdown your muscles, and you only need to do each set once, and you are good.   I perform this routine twice a week, giving my muscles 3-4 full days of rest before working them out again.   Now obviously you need to maintain a healthy diet, but aside from that, this workout is a real muscle builder.   You will definitely see quick results, and I can also show you how to adjust this routine so that it suits you.   There are other ways forms of this workout that I can show you that are just as effective and will help defeat the “plateau effect”.   Building muscle mass is not as hard as you think, you probably just don’t know how to do it.

I am running track this year, but havent decided between sprints or distance. Ive been told that muscle makeup can give one an advantage(sprinters use fast twitch, distance runners, slow twitch). Is there any way to determine which muscles I have more of? Do i need to get a biopsy?

Image taken on 2009-04-22 17:02:21 by billaday.

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