I was wondering how to better develop my fast twitch muscle fibers, any exercises, etc.. Someone was talking about it in the post I made about weight lifting advice and I was wondering if somebody could elaborate a little more on how to further develop the fast twitch fibers Any advice would be great.
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fast twitch muscle fibres?
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To develop fast twitch fibers, you're gonna have to lift heavy. This is exactly why heavy lifting is not bad for boxing on doesn't make you slow.
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Originally posted by PunchDrunk View PostTo develop fast twitch fibers, you're gonna have to lift heavy. This is exactly why heavy lifting is not bad for boxing on doesn't make you slow.
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Originally posted by Rafael Benitez View PostGood in theory but n practise it will make you bulky and robotic. It might work in sprinting but boxing you need speed of reaction not just movement and bulk will slow that down. The bulk will take the snap out of your punches. Fast twitch fibres are a natural gift. Do calisthenics to maximise what natural gifts you already have. You'll get explosive power increases too.
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Originally posted by Rafael Benitez View PostGood in theory but n practise it will make you bulky and robotic. It might work in sprinting but boxing you need speed of reaction not just movement and bulk will slow that down. The bulk will take the snap out of your punches. Fast twitch fibres are a natural gift. Do calisthenics to maximise what natural gifts you already have. You'll get explosive power increases too.
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very heavy compound lifts like (bench, squat, deadlift) do develop the fast twitch fibers, but you might be more interested in explosive training. You can make any exercise more explosive like taking 45% of your max bench and just banging out reps as fast as you can.
There are some exercises that are particularly great for explosive training. One arm Dumbell (or kettlebell) snatches and swings are a perfect example. Clean+jerk is also pretty useful.
other than that theres all that other stuff like sled dragging, sledge hammer swinging, and a bunch of other stuff i cant think of right now
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Originally posted by mkm88414 View Postvery heavy compound lifts like (bench, squat, deadlift) do develop the fast twitch fibers, but you might be more interested in explosive training. You can make any exercise more explosive like taking 45% of your max bench and just banging out reps as fast as you can.
There are some exercises that are particularly great for explosive training. One arm Dumbell (or kettlebell) snatches and swings are a perfect example. Clean+jerk is also pretty useful.
other than that theres all that other stuff like sled dragging, sledge hammer swinging, and a bunch of other stuff i cant think of right now
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Originally posted by eman-resu View PostI workout with guys that are easily twice my strength and they don't hit harder than me. The only guy with a noticeable difference is real real smooth shifting his weight on his punches and he hits way harder than anyone else.
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