fast twitch muscle fibres?

SugarShanep4p

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.

PunchDrunk

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.

Rafael Benitez

Quote:

Originally Posted by PunchDrunk

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.

Good 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.

PunchDrunk

Quote:

Originally Posted by Rafael Benitez

Good 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.

Ignorance is bliss.

eman-resu

I 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.

Fidayin

Quote:

Originally Posted by Rafael Benitez

Good 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.

where did you get this info from? Or did one of ur old skool trainers told you this.

mkm88414

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

Talon

i too am a fan of heavy lifting.

PunchDrunk

Quote:

Originally Posted by mkm88414

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

Explosive training is obviously a good way to go as well. However, the higher your max strength, the bigger your potential for increasing explosiveness. So, to put it in order, The heavy lifting is the base upon which you add the explosive stuff.

PunchDrunk

Quote:

Originally Posted by eman-resu

I 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.

Technique is king. Obvious? I'd think so... We're talking about physical parameters here, not technical though.

SugarShanep4p Contender Join Date: Nov 2007 Location: LI Posts: 203 Rep Power: 6 Points: 21,642.92 Bank: 0.00 Total Points: 21,642.92 Donate	fast twitch muscle fibres? 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.

PunchDrunk Undisputed Champion Join Date: Feb 2005 Age: 40 Posts: 2,412 Rep Power: 13 Points: 39,483.75 Bank: 0.00 Total Points: 39,483.75 Donate	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.

eman-resu Contender Join Date: Jul 2008 Posts: 141 Rep Power: 5 Points: 2,792.59 Bank: 0.00 Total Points: 2,792.59 Donate	I 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.

Talon Banned Join Date: Feb 2008 Posts: 2,301 Rep Power: 0 Points: 140,064.79 Bank: 0.00 Total Points: 140,064.79 Donate	i too am a fan of heavy lifting.