ANTI-AGING
Richard: What are some training methods I can adopt
to target fast-twitch muscle fibers?
This is an interesting question but doesn’t require a com-
plicated answer. Humans are born with a specific amount
of muscle fibers. These fibers are also of a specific fiber
content. Some are slow-twitch and others are fast-twitch.
There is research that shows that certain types of training
can adapt muscle fibers so that they change a wee bit.
But all in all, you’re born with what you’re born with. So
train with compound movements at varying rep ranges to
theoretically tax all of three energy systems necessary to
stimulate fiber enervation and growth.
Anders: With strength training, one can hit plateaus
and workouts can become non-productive because of
the body adapting to the stimulus. Can this happen
with cardio as well?
Let’s hit the lifting portion first. In Jim’s training system,
Forged Training, the lifter is always training to positive fail-
ure and keeping a log book. If they fail to either beat reps
or weight, they change movements and/or order of move-
ments performed for a given muscle group. Your body will
adapt. In our opinion you must keep trying to progress
in some way to keep ahead of the adaptation, given that
hormones and diet aren’t the limiting factor. Obviously,
this applies if your goal is to get bigger and stronger.
As far as cardio, again, yes, you will adapt, especially if
you train as you should for cardio and be slightly out of
your comfort zone. I will go through periods of time where
I’m performing more than a normal amount of cardio and
I notice that just to break a sweat I’m forced to change
machines and to certainly vary the intensity. IM
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