Hypertrophy

The muscle fibre growth formula

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. If you know which upper-body muscles are predominately made up of either fast-twitch or slow-twitch muscles fibres you are better able to train your chest, shoulders, arms and lats to elicit maximum gains. First, here’s a brief recap on fibre types. Muscles with large proportions of type I (or slow twitch) fibres are highly resistant to fatigue and respond best to sets of higher repetitions. Muscles with a large proportion of type II (or fast twitch) fibres fatigue…
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