Are Muscle Fibers All The Same – Know About The Reality
If you want to gain muscle mass, this article on muscle fibers will tell you what is the most effective workout to gain muscle.
Are Muscle Fibers all the same?
Since it was discovered that all the muscle fibers were not identical (some being fast-twitch and others slow-twitch) athletes and coaches of course seek to use this information to improve training. Beyond the years, the practice of bodybuilding has evolved and today we have the chance to take advantage of this difference to develop our muscles, combining endurance training (which strengthens the slow fibers) with the power training (which develops fast fibers). In other words, we understood that it was possible to apply some type of training to develop the fast fibers and some other to touch slow fibers. If this sounds logical, does it corresponds to a reality so far? Is this really the best way to achieve maximum muscle development potential? Before delving into the issue, and to understand what these discoveries have taught us, we must return to a few points.
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Muscle Fibers Types
The muscle fiber is the basic contractile unit that makes up muscle mass. Generally we associate fast fiber to strength and power, while the slow fibers are associated with endurance and improved oxygen utilization. Endurance runners, for instance, have such a high percentage of slow fibers. The difference between fast and slow fibers is measured in thousandths of seconds. There are no really slow fibers, and everything is relative. Observed microscopically, the fast fibers appear in a lighter shade than slow fibers. That is why they are called “white fiber”. Slow fibers appearing in red, being logically called “red fiber”. Slow fibers owe their coloration to myoglobin, a substance involved in the oxidation of the cell functions.
Scientists also use other classifications. Thus, rapid or white fibers are called “Type II fibers” and slow or red fibers “Type I fibers.” All muscles almost consist of a combination of fiber type 1 and type 2 and at the microscope, we see them arranged side by side. The white fibers are faster, larger and have a higher growth potential than red fibers.
It is no secret that since studies on animals have shown a greater sensitivity of white fibers to testosterone, a sensitivity probably due to the greater number of androgen receptors (male hormone), which are located on the cell membrane of white fibers. From there, some scientists and coaches have thought it would be wise to focus on the development of fast fibers, because that is where the greatest potential for development lies. The approach seems logical, but, once again, the reality turns out to be a little more complex. This strategy in fact is naturally limited.
By developing and using more sophisticated technologies, scientists have focused more on the complexity of muscle development and they eventually find that genetics plays a much larger role than previously thought in the beginning. In short: you can always transform your body but from the point of view of the fiber distribution, you will never get better than what you have. You can increase the size of fast fibers, but scientists have discovered that there was nothing in the world any kind of training that can help to change the distribution of white and red fibers. The discovery was surprising. By performing muscle biopsies, the researchers indeed found that sprinters, weightlifters and other athletes providing explosive force had high proportions of fast fibers. Logically, they assumed that this proportion comes from the training type followed by the athlete. Error. We now know that if these athletes had more fast fibers, because they were born with. These individuals endowed with a larger force had been naturally attracted to this type of sport.\
The strength training effects on fibers
You know now that no one can increase the proportion of fast fibers. Know that you can however make changes at the muscle fiber. A recent study confirmed that training with additional loads produced significant changes, not at the level of the distribution of white and red fibers, but of the two types of fast fibers: “IIa” and “IIb” fibers. Working against resistance and using heavy loads results in reduced fast fibers “IIb” type and a concomitant increase in type “IIa” fibers. The type “IIa” fast fibers have some similarities with the slow fibers, in the sense that they also rely on anaerobic processes to break down glycogen, a substance synthesized from eating carbohydrates to produce ATP (adenosine triphosphate), real muscle contraction fuel. By putting more glycogen available to the muscles, “IIa” fibers can continue to produce powerful contractions for about two minutes.
IIb fibers (which are replaced by the IIa fibers) are the fastest and most explosive of all. They act only when the intensity and training speed are maximized. These fibers use ATP and creatine phosphate as fuel, and metabolism of these substances does not produce lactic acid. However, our reserves in these energy sources are extremely limited and the type IIb fibers are therefore emptied, very quickly. Like other types of fast fibers, the type IIb fibers do not use oxygen to produce energy; they are anaerobic. These findings seem to contradict common sense. The training type used by the researchers was a maxi repetition, or “a little less than a hundred intermittent efforts a week, close to maximum effort.”
However, this type of training should develop the type “IIb” fibers and not of type “IIa”. So why the fact to train against a resistance would minimize the intervention of “IIb” fibers while improving performance during voluntary efforts close to the maximum? The researchers give the following explanation: type “IIb” fibers are probably used in an unusual exercise. When the activity becomes regular, as in the case of resistance training, a “IIb” fibers becomes “IIa” fibers.
These findings shed light on some similarities (and differences) between the resistance training and endurance training. These two forms of training appear to increase the proportion of type “IIb” fibers. And it may be, as suggested by a researcher, as “IIb” fibers represent a “missing gene” and that they therefore constitute a supply of fiber ready to be transformed into “IIa” fibers when activity increases, no matter, whether it is training against resistance or endurance. But when it comes to the overall distribution of fast and slow fibers, there remains a major difference between power training and endurance training. The race can increase the percentage of slow oxidative fibers from 75% to 95% (without increasing the total muscle mass). The weightlifter does not increase the proportion of fast fibers, although the total muscle mass increases.
What can we learn?
For a bodybuilder, what does all this mean? How can he use the knowledge of muscle fibers to improve training? It seems that there is a logical way to train. Start by studying explosive movements. These only recruit fast-twitch fibers. Also, by not practicing this kind of movement, you’d be hard pressed to develop more muscle mass. But for athletes who want to improve their muscle strength while keeping their weight to a minimum, it would probably be the best solution. In this regard, the high jumpers are a good example, as are athletes subject to weight categories, such as boxers, wrestlers and weightlifters. In comparison, very high reps with light weights are an excellent way to exhaust the muscle and recruit a maximum of slow fibers for endurance. In this case, the larger fibers will obviously be ignored. Between these two extremes there is a middle ground, one that involves heavy lifting and practicing slow and controlled movements.
Want To Know More About Bitcoin Mining? Points To Consider!!
Energy and renewable efficiency are continually addressing the usage of rising energy of cryptocurrency mining. Bitcoin mining is considered as one of the most popular processes by which new bitcoins are being already entered into circulation, but it has become one of the most important components of maintenance & development of the ledger of blockchain that is always performed using the complicated computers that will able to solve the complicated computational math problems. If you want to know more about Bitcoin mining, then one should consider kd 5 gold.
If you want to start cryptocurrency mining, then you should consider lots of important things. One will have to invest a lot of money. Before you invest money in the equipment and time, one must read everything about Bitcoin mining. To know more about Bitcoin mining then one should read the following important paragraphs carefully.
Ways to mine the Bitcoin
A lot of miners are out there that are already getting paid for their work. They are doing hard work of verifying the overall legitimacy of the important transaction of Bitcoin. This particular convention is always meant to keep the Bitcoin users honest. By verifying the important transactions, miners are always helping to prevent several problems related to the double-spending.
Circulation of the Bitcoin mining
If you want to become a proficient Bitcoin miner, then it is your responsibility to pay close attention to the mining & Bitcoin circulations. Miners are always minting the currency. If possible, then one should make contact with a proficient Bitcoin miner who will surely give you important information about it.
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Best Gaming Accessories Top Picks – Choose The Best Gaming Accessories
Best Gaming Accessories – Our Top Picks
With next generation devices and their accessories headed to reaching critical mass, it’s easy to see how someone can get spoilt for choice. Over the last few years, there has been an evident competition between game console and console accessory manufacturers to come up with the most intuitive devices for play yet. Some of them have made us giddy with excitement at the prospect of owning them and others, not so much. Newer upgraded models keep increasing the bar of standard for every serious gamer. The fact that these devices have become every family’s entertainment hub means that we will be seeing a lot more productions over the next few years as their demand increases. Here is a compilation of some of the most coveted gaming accessories in today’s market.
From the www.gamingchairsireland.ie site, the purchasing of the best gaming accessories is possible for people. The checking of the accessories is essential for the people to have the best results. The playing of the games will become easy and simple with selecting the best accessories.
Best Gaming Keyboards
Razer Naga 2014 MMO Gaming Mouse
The Razer Naga has become the best-selling MMO mouse for a reason; its ability to make every gaming experience unforgettable. The 2014 version is the best one yet, boasting of 12 mechanical thumb grid buttons. These are great for accelerated in-game actuations and on-point tactile feedback. An upgraded button design means that you can blind-find and so you do not have keep checking your mouse and can therefore stay focused on your game. Its ergonomic make allows for a comfortable feel during play and an in-game overlay support thanks to the Razer Synapse. Still doesn’t tickle your fancy? Don’t worry; we saved the best for last. Are you an MMO gamer? How about a mouse configurator to customize the entire buttons on the Razer Naga? You get personalized macros, skillset and hotkeys from within the game! The best thing is that these come through a non-intrusive overlay. I’d say that’s more than a bargain!
Best Gaming Headset and Speakers
Logitech Wireless Gaming Headset G930 with 7.1 Surround Sound
The perfect headphones can take you to an entirely new gaming level, which is exactly what the Logitech Wireless Gaming Headset G930 Surround Sound headsets do. Get fully immersed in your gaming without the hassle that comes with wiring. 7.1, 360 surround sound means that your enemy will never be able to come up from behind you again but you get to hear them way before they can ever spot you. In the correct location, its Dolby technology will perceptually offer you seven discrete audio data channels and Low Frequency Effects (LFE). Its long battery life (10 hours) means that you never have to worry about ending your game prematurely or pausing to get them recharged. Additionally, it comes with a base which powers the adapter and recharges the headset through one USB connection during playing.
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Cyber Acoustics Subwoofer Satellite System (CA-3602a)
If you are looking for great off-the-ear sound accessory, look no further than the Cyber Acoustics Subwoofer Satellite System. This stylishly designed system makes the ideal complimentary accessory for any desktop or entertainment system. Also, thanks to the inbuilt CA-3602 speaker system, this amazing system provides a thunderous bass response and makes the perfect sound for an intense game or movie session. It has a three-piece system which has two 2-inch satellite speakers in addition to a 5.25-inch subwoofer. As though that is insufficient, you also get a tuned port and throw voice-coil for the perfect bass response.
This cheap price really deserves your attention – and it’s a 1# Best Seller!
Put everything into one place with great Desk
Atlantic 33935701 Gaming Desk
The Atlantic 33935701 Desk is an A+ desk for a super playing session. Its easy-to-assemble nature means that you do not have to wait more than you should to get your sessions on. It also comes with eight handy accessories for keeping your gaming center organized so that everything is easy to find. You can be sure that you will enjoy this desk for years to come thanks to its durable steel, PVC laminate frame and components. Because of its practical design, you can use it for almost anything including studying. Its modern look will also easily accentuate and compliment any room in your house.
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Gaming has come a long way, and thanks to first rate accessories like these, it seems this world of play is only going to get better in years to come. Keep competing manufacturers, we can’t wait to see what you come up with next!
Want To Deliver The Food Fresh And Tasty? – Check Out The Tips!
If you have your own restaurant, then the first thing that you need to consider is hygiene. After the COVID-19 situation, things are recovering, and restaurants are also opening, but one thing people consider before buying food from the restaurants is safe and hygienic. Also, there are few more things that you have to consider so that your food delivery for cash will be fresh and tasty.
There are few things that you can consider that will help you to deliver the best and tasty food and those tips are mentioned in the following points-
Pick the right container-
The first thing that you need to consider is that you should pick the right container for the customers. It is important for you to avoid greasy boxes, spillage, and mushy food; it is important to choose the right container to avoid any leakage. For different food, you need to choose a different container.
Get it to deliver fast-
If you want to gain the trust of customers, then it is the most important thing that you have to consider. You need to deliver the food as soon as possible so that the taste of food will be refreshed and people can enjoy their food just like the way they enjoy at the restaurant.
Keep cold and hot food separate-
Another important thing that you need to consider is always keeping the hot and cold food separate so that it will not change the taste of the food. If you are giving the cold thing, keep it in a different package and not with the hot food because if you do so, both the taste of food will get destroyed.
You may have understood from the article that if you consider these tips, your food will be fresh and tasty just the way it is.