Fast Twitch versus Slow Twitch Muscle Tissue What have you got

 

HOW To Build Muscle: Slow vs Fast Twitch Muscle Fibers (Ft. Shredded Sports Science)

Video taken from the channel: OmarIsuf


 

Fast Twitch vs Slow Twitch Muscle Fiber Specific Training | Should You Do This, and Why?

Video taken from the channel: Jason Carnegie Inspired Fitness


 

Type 1 and type 2 muscle fibers | Muscular-skeletal system physiology | NCLEX-RN | Khan Academy

Video taken from the channel: khanacademymedicine


 

mr i explains: The Difference between Slow Twitch and Fast Twitch Muscle Fibres

Video taken from the channel: mr i explains


 

Fast twitch vs Slow twitch muscle fibers

Video taken from the channel: Ali Tajran


 

Fast Twitch vs Slow Twitch Muscle Fibers (Muscle Fibers Explained)

Video taken from the channel: James Schultz, Ph.D.


 

Types of muscle fibres fast twitch, slow twitch (GCSE PE)

Video taken from the channel: Teach PE


 

HOW To Build Muscle: Slow vs Fast Twitch Muscle Fibers (Ft. Shredded Sports Science)

Video taken from the channel: OmarIsuf


 

Fast Twitch vs Slow Twitch Muscle Fiber Specific Training | Should You Do This, and Why?

Video taken from the channel: Jason Carnegie Inspired Fitness


 

Type 1 and type 2 muscle fibers | Muscular-skeletal system physiology | NCLEX-RN | Khan Academy

Video taken from the channel: khanacademymedicine


 

mr i explains: The Difference between Slow Twitch and Fast Twitch Muscle Fibres

Video taken from the channel: mr i explains


 

Fast twitch vs Slow twitch muscle fibers

Video taken from the channel: Ali Tajran


 

Fast Twitch vs Slow Twitch Muscle Fibers (Muscle Fibers Explained)

Video taken from the channel: James Schultz, Ph.D.


 

Types of muscle fibres fast twitch, slow twitch (GCSE PE)

Video taken from the channel: Teach PE


Slow-twitch muscles contract more slowly (hence the name) and can work for long periods of time without running out of energy. Fast-twitch muscles are. You have two main types of muscle fibers: slow-twitch (Type I) muscle fibers and fast-twitch (Type II) muscle fibers. Fast-twitch fibers can be further categorized into Type IIa and Type IIb fibers.

Your muscles contain a genetically determined mixture of both slowand fast-twitch muscle fibers. Sprinters and most fast animals in nature (cheetahs, lions, deer, etc.) will have more “fast twitch” fibers: longer periods of rest, followed by ridiculous amounts of quick speed and energy. Guys loaded with Type IIb fibers will tire more easily on long distance runs, but they can definitely beat your ass off the line in a quick race. Slow-twitch muscle fibers (Type I) are oxygen-dependent and contract relatively slowly, but can contract for longer periods of time without fatigue. Fast-twitch muscle fibers (Type II) are not oxygen-dependent and contract more rapidly than slow-twitch fibers, but tire relatively quickly (they also produce greater muscle power).

Slow-twitch fibers have a low activation threshold, meaning they are the first recruited when a muscle contracts. If they can’t generate the amount of force necessary for the specific activity, the fast-twitch muscle fibers are engaged. The tonic muscles responsible for maintaining posture have a higher density of slow-twitch fibers.

Fast-Twitch Fibres The two types of fast-twitch muscle fibres differ from the slow-twitch fibres because they can produce energy in the absence of oxygen (glycolytic oxidation). This allows them to create energy quicker using phosphocreatine and glycogen to fuel those quick explosive movements such as jumping and sprinting. Fast twitch muscle evolved for short term, immediate actions like running from danger. Slow twitch evolved from hard work over long hours.

For marathoners, slow twitch has plenty of oxygen and fuel. It’s a muscle that can bloat up like a balloon, which is why body builders train slowly. It’s generally accepted that all the muscle fiber bundles can be broken down into one of two categories: slow-twitch (aka type I) and fast-twitch (aka type II).

Understand that muscle fibers exist on a super micro level. For instance, you couldn’t look at a biceps muscle and say, that’s a. There are two main types of muscle fibres – red fibres (also called fast twitch) and white fibres (also known as slow twitch).

The slow twitch cells are helpful for endurance sports. Someone who trains in marathon running or cycling will cause these fibres to grow and the muscles will develop with a long and lean appearance. You can get jacked or be diesel even if you have slow-twitch or fast-twitch muscle fibers right now.

For the uninitiated, your muscles are made up of thousands of individual muscle fibers. “Think of it as a ponytail,” says Dr. Andy Galpin, an exercise physiologist who has spent more than 20 years studying human performance.

List of related literature:

Those who have muscle dominated by fast-twitch (type II) fibers have the potential to develop speed of movement by exerting forces more rapidly than those whose fiber makeup is predominantly slow twitch (type I).

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

In reality, slowand fast-twitch fibers represent the extremes of a continuum of muscle fiber characteristics.

“Medical Physiology, 2e Updated Edition E-Book: with STUDENT CONSULT Online Access” by Walter F. Boron, Emile L. Boulpaep
from Medical Physiology, 2e Updated Edition E-Book: with STUDENT CONSULT Online Access
by Walter F. Boron, Emile L. Boulpaep
Elsevier Health Sciences, 2012

Slow twitch muscle fibers are better suited for endurance efforts, like running marathons, whereas fast twitch muscle fibers are better suited for speed and power actions, such as sprinting and lifting.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

A runner with a higher percentage of slow-twitch fibers in lower-extremity muscles is more likely to develop into a distance runner, whereas a runner with a higher percentage of fast-twitch fibers in lower-extremity muscles is more likely to become a sprinter.

“Kinetic Anatomy” by Robert S. Behnke
from Kinetic Anatomy
by Robert S. Behnke
Human Kinetics, Incorporated, 2012

Muscles containing a higher percentage of fast twitch fibers are capable of quicker and more powerful contractions, while those with more slow twitch fibers resist fatigue and are useful for endurance activities.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Most muscles have both fastand slow-twitch fibers; the percentage of distribution of each fiber type is determined primarily by genetics.

“Successful Coaching” by Rainer Martens
from Successful Coaching
by Rainer Martens
Human Kinetics, Incorporated, 2012

Fast-twitch muscle fibers also shorten more rapidly.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

In humans, the muscles of sprinters are relatively rich in fast-twitch fibers, whereas distance runners have a greater proportion of slow-twitch fibers (although their muscles have the same color).

“Fundamentals of Biochemistry: Life at the Molecular Level” by Donald Voet, Judith G. Voet, Charlotte W. Pratt
from Fundamentals of Biochemistry: Life at the Molecular Level
by Donald Voet, Judith G. Voet, Charlotte W. Pratt
Wiley, 2016

Type IIb fibers are generally considered more true fast-twitch type fibers, whereas type IIa fibers are more similar to type I slow-twitch muscle fibers.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

There are two types of muscle fibers: slow-twitch (ST) and fast-twitch (FT).

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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72 comments

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  • This all depends on what your training for. Personally, I’m trying to increase my vertical from 37 to 45+. I need more strength and therefore need to also train my fast twitch muscle fibers as it better correlates to jumping and athletic movements. Slow twitch is still important though to include just so I don’t burn out and fatigue myself every workout haha.

  • I have a question
    A teacher of mine once said that as we get older our muscles are slowly becoming “white” like “tendons” (not literally)
    Did he mean that when we are young we have more type 1 mucles fibers and as we get older they transform into type 2? But that does not make any sense cuz marathon runners that need endurance muscles are always older people…..i am confused can anybody explain me what happens to the mucle fibers as we get older?
    And if age plays a role in the concentration of type 1 muscle fibers?

  • Hey Jason, i would love to see you opinion on training for maximum speed/power output. And possibly how to strengthen the muscle without building tooathlete

  • I’m garbage when it comes down to 200m repeats! I can not sprint, i hate it…
    When i run a 30 second 200m, feels like imma trip over my own legs.
    I want to chance this but don’t know how

  • Dr James so what your telling me I have to work harder in the gym? JK. This is a great video and you explained this topic very well. Alot of people don’t understand how rep range will affect what kind of muscle fiber you are working. Awesome job!��

  • So many distance runners look like they are on deaths door. I can handle a half marathon and I do enjoy running but I don’t know why anyone would want to look like that

  • Since I want to train for explosive power for my vertical jump I wanted to know how do I approach weight lifting? For example when I’m squatting, am I focusing on my fast twitch muscles fibers when I go down slowly for 3 secs in the eccentric phase and come back up explosively in concentric phase? Or should I be doing my squats explosively with speed in both phases to target my fast twitch muscle fibers?

  • Fibers fibers and more fibers!! I love it!! I just posted a smoothie recipe on my page Chancyfit https://www.youtube.com/channel/UCVJabLlAYojGBePsYAPieUQ let’s grow and get healthy together. Subscribe to my channel Chancyfit����

  • I have a question
    A teacher of mine once said that as we get older our muscles are slowly becoming “white” like “tendons” (not literally)
    Did he mean that when we are young we have more type 1 mucles fibers and as we get older they transform into type 2? But that does not make any sense cuz marathon runners that need endurance muscles are always older people…..i am confused can anybody explain me what happens to the mucle fibers as we get older?
    And if age plays a role in the concentration of type 1 muscle fibers?

  • I gas out in shorter amount of time does this means i have more type 2 muscle fibres than type 1 like the ufc commentators say about conor McGregor because he also gases out fast..or simply i have to work more on endurance..but i want both strength like a sprinter and endurance like a marathon runner…

  • I can twitch every muscle in my body at will and make it twitch rapidly. They get tired very easily. Non of my muscles have endurance but a lot of force output. I have at least a 90/10 ratio leaning towards fast twitch. Fast twitch definitely have more power but less endurance

  • Thanks for your video, but I am confused.
    I just found two explanations where they say that “Type 2” are actually legs, back and bigger muscles, the ones you actually categorize as “Type 1” in your video (you say that Type 2 are your finger muscles). Type 2 seem to be the red ones according to two random searches on the internet (white in your video).

    Can you please clarify?

    Source here:
    https://buildingmuscle.org/muscle-fibers-explained-type-1-and-type-2/
    https://www.quora.com/What-are-the-examples-of-type-I-and-type-II-muscle-fibres

    Both the above state the opposite of what you are saying. I am confused as your video seem to be quite deep.

  • So many distance runners look like they are on deaths door. I can handle a half marathon and I do enjoy running but I don’t know why anyone would want to look like that

  • oh my gosh,james on your channel, can’t believe it. as for who else,well obviously Jeff Cavalier, come on that would break the internet, never mind wreck it Ralph.

  • Type I:
    -Slow
    -Oxidative

    Type II:
    -IIa:
    -Fast
    -Oxidative
    -Glycolytic
    -Higher Production
    -Fatigue Resistant

    -IIb:
    Fast
    -Glycolytic
    -Fatigue Quickly
    -Strong

  • I also just saw a video saying red fibers are the fast ones! Please answer, difficult to decide who to trust even though I want to trust the K Academy!

  • i honestly feel like the lisp made me not lose attention during the video…usually i have to go back and listen to certain things 2ce but i feel my attention was pretty engaged…it makes you sound like a fun person

  • thanks. but how do u know which one is dominant in your body?
    when I compare myself whith someone of the same waight and age group and pretty much the same fitness I am usually stronger but it does not last or my muscles and whole body look bigger than them.
    please help me find out which type mine is thx.

  • Great explanation! I learned it as type 1 = slow oxidative and type 2 = fast glycolitic, so we didn’t have the problem of the useless names!

  • I also just saw a video saying red fibers are the fast ones! Please answer, difficult to decide who to trust even though I want to trust the K Academy!

  • i honestly feel like the lisp made me not lose attention during the video…usually i have to go back and listen to certain things 2ce but i feel my attention was pretty engaged…it makes you sound like a fun person

  • What % of muscle fibers are typically transitional or hybrid fibers? If your looking to be strong and muscular as a natural trainer I would focus on Type 2 and converting the transitional/hybrid fibers to Type 2. Muscle endurance will suffer but if that is not what you need or are looking for who cares.

  • I recently found out I have actn3gene cc I never had a weight issue until after becoming a mother and I struggle so much trying to lose weight so I was hoping I could maybe use this somehow and work with my body so thank you for making this video I’ve never had to watch what I eat or workout so I feel so lost..

  • This is great man. i body build with HIT in the 6-10 rep range to failure throughout concentric then eccentric. recently had alot of compounding injuries i have a very significant amount of muscle mass and now im wondering if its all fast twitch and i need to recruit the other fibers…. im probably like 95% fast 5 slow. idk but im really struggling to find the answer to my injuries

  • You know who I never see collab with anyone, but I think would be able to make agreat video with you? PictureFit. Your channels are roughly around the same size, so maybe he’d be willing to work with you on something fun and different?

  • Hey Jason, i would love to see you opinion on training for maximum speed/power output. And possibly how to strengthen the muscle without building tooathlete

  • This all depends on what your training for. Personally, I’m trying to increase my vertical from 37 to 45+. I need more strength and therefore need to also train my fast twitch muscle fibers as it better correlates to jumping and athletic movements. Slow twitch is still important though to include just so I don’t burn out and fatigue myself every workout haha.

  • The picture is misleading. Guys with a lot of fast twitch fibers do well at sprinting. Sprinting doesn’t turn you into a fast twitch buff guy. If it did everybody who did plyometrics or speed work would be jacked beyond belief and calithlenics guys would look like anorexic tweenagers.

  • I’m garbage when it comes down to 200m repeats! I can not sprint, i hate it…
    When i run a 30 second 200m, feels like imma trip over my own legs.
    I want to chance this but don’t know how

  • Type 1 are slow twitch muscle fiber, and they are red because of the myoglobin, which is like hemoglobin, therefore oxidative, using oxygen(aerobic=with oxygen) Type 2 are fast twitch, and are white, because they don’t need oxygen to use ATP, and are called anaerobic.

  • You know who I never see collab with anyone, but I think would be able to make agreat video with you? PictureFit. Your channels are roughly around the same size, so maybe he’d be willing to work with you on something fun and different?

  • I gas out in shorter amount of time does this means i have more type 2 muscle fibres than type 1 like the ufc commentators say about conor McGregor because he also gases out fast..or simply i have to work more on endurance..but i want both strength like a sprinter and endurance like a marathon runner…

  • Can you do a scientific video or explanation as to why you don’t have that little check mark beside your name. Seems that facts aren’t facts until you have a little check mark beside your name.

  • Great explanation! I learned it as type 1 = slow oxidative and type 2 = fast glycolitic, so we didn’t have the problem of the useless names!

  • Love to see James on here. Hope he gets his recognition. If you’re studying any health or exercise science courses or even just want to get your knowledge in check he’s one of the best in the business ����

  • Taking MCAT on Saturday so I’m justing brushing up on high yield stuff that is a little fuzzy, and the type 1 and m1tochondi1a analogy is golden. I’ll never forget now!

  • Was the relationship between FAST-TWITCH and SLOW-TWITCH muscle fibers new to anybody??? Let me know!

    And remember to grab The Fat Loss Formula (FREE):

    ������ https://trainings.livefcubed.com/fat-loss-formula-yt/ ������

  • Fibers fibers and more fibers!! I love it!! I just posted a smoothie recipe on my page Chancyfit https://www.youtube.com/channel/UCVJabLlAYojGBePsYAPieUQ let’s grow and get healthy together. Subscribe to my channel Chancyfit����

  • Glad to see a big channel like yours working with James. He’s one of the most informative people in the fitness community when it comes to the science behind training and diet.

  • Jim, do you think men and women have the same ratio of the muscle fibers? I know it’s scientifically proven that women’s muscles do better at endurance and men’s are better at power. Curious if our ratios are the same?

  • Dr James so what your telling me I have to work harder in the gym? JK. This is a great video and you explained this topic very well. Alot of people don’t understand how rep range will affect what kind of muscle fiber you are working. Awesome job!��

  • Wow, didn’t know all this about fast twitch! I’m impressed with how much you know and I love how passionate you are about fitness! Cheers!

  • This was really helpful. Thanks for helping me start to train more efficiently, engaging those fast twitch muscle fibers from the beginning! So then any idea why they say that sprinters typically have more fast twitch muscle fibers? Is it the explosive nature of those fibers that are grown and developed?

  • I recently found out I have actn3gene cc I never had a weight issue until after becoming a mother and I struggle so much trying to lose weight so I was hoping I could maybe use this somehow and work with my body so thank you for making this video I’ve never had to watch what I eat or workout so I feel so lost..

  • thank you for your amazing explanation, but according to Lauralee sherwood for human physiology, it is saying that muscle fibers type two especially (fast-oxidative) are red in nature, the only type of fibers that is not red is fast-glycolytic which is one of types two muscle fibers.

  • Christ… can you tell us WHAT muscles are type 1 and type 2?

    Example:

    Are calves type 1? Are abs type 1? Pecs? Forearms?

    Why cant people just do a video that gets to the point instead of flooding youtube with “This is how type 1 fibres function” videos?

  • Taking MCAT on Saturday so I’m justing brushing up on high yield stuff that is a little fuzzy, and the type 1 and m1tochondi1a analogy is golden. I’ll never forget now!

  • Thanks for your video, but I am confused.
    I just found two explanations where they say that “Type 2” are actually legs, back and bigger muscles, the ones you actually categorize as “Type 1” in your video (you say that Type 2 are your finger muscles). Type 2 seem to be the red ones according to two random searches on the internet (white in your video).

    Can you please clarify?

    Source here:
    https://buildingmuscle.org/muscle-fibers-explained-type-1-and-type-2/
    https://www.quora.com/What-are-the-examples-of-type-I-and-type-II-muscle-fibres

    Both the above state the opposite of what you are saying. I am confused as your video seem to be quite deep.

  • Type 1 are slow twitch muscle fiber, and they are red because of the myoglobin, which is like hemoglobin, therefore oxidative, using oxygen(aerobic=with oxygen) Type 2 are fast twitch, and are white, because they don’t need oxygen to use ATP, and are called anaerobic.

  • I can twitch every muscle in my body at will and make it twitch rapidly. They get tired very easily. Non of my muscles have endurance but a lot of force output. I have at least a 90/10 ratio leaning towards fast twitch. Fast twitch definitely have more power but less endurance

  • What % of muscle fibers are typically transitional or hybrid fibers? If your looking to be strong and muscular as a natural trainer I would focus on Type 2 and converting the transitional/hybrid fibers to Type 2. Muscle endurance will suffer but if that is not what you need or are looking for who cares.

  • thank you for your amazing explanation, but according to Lauralee sherwood for human physiology, it is saying that muscle fibers type two especially (fast-oxidative) are red in nature, the only type of fibers that is not red is fast-glycolytic which is one of types two muscle fibers.

  • Was the relationship between FAST-TWITCH and SLOW-TWITCH muscle fibers new to anybody??? Let me know!

    And remember to grab The Fat Loss Formula (FREE):

    ������ https://trainings.livefcubed.com/fat-loss-formula-yt/ ������

  • Christ… can you tell us WHAT muscles are type 1 and type 2?

    Example:

    Are calves type 1? Are abs type 1? Pecs? Forearms?

    Why cant people just do a video that gets to the point instead of flooding youtube with “This is how type 1 fibres function” videos?

  • There is actually a type 2 muscle fiber that is red because it has myoglobin (like hemoglobin, it stores oxygen), and it actually aerobic. the other type 2 muscle fiber uses glycogen, that is why it is white and is anaerobic. 

  • Glad to see a big channel like yours working with James. He’s one of the most informative people in the fitness community when it comes to the science behind training and diet.

  • There is actually a type 2 muscle fiber that is red because it has myoglobin (like hemoglobin, it stores oxygen), and it actually aerobic. the other type 2 muscle fiber uses glycogen, that is why it is white and is anaerobic. 

  • Type I:
    -Slow
    -Oxidative

    Type II:
    -IIa:
    -Fast
    -Oxidative
    -Glycolytic
    -Higher Production
    -Fatigue Resistant

    -IIb:
    Fast
    -Glycolytic
    -Fatigue Quickly
    -Strong

  • Since I want to train for explosive power for my vertical jump I wanted to know how do I approach weight lifting? For example when I’m squatting, am I focusing on my fast twitch muscles fibers when I go down slowly for 3 secs in the eccentric phase and come back up explosively in concentric phase? Or should I be doing my squats explosively with speed in both phases to target my fast twitch muscle fibers?

  • This is great man. i body build with HIT in the 6-10 rep range to failure throughout concentric then eccentric. recently had alot of compounding injuries i have a very significant amount of muscle mass and now im wondering if its all fast twitch and i need to recruit the other fibers…. im probably like 95% fast 5 slow. idk but im really struggling to find the answer to my injuries

  • Wow, didn’t know all this about fast twitch! I’m impressed with how much you know and I love how passionate you are about fitness! Cheers!

  • Can you do a scientific video or explanation as to why you don’t have that little check mark beside your name. Seems that facts aren’t facts until you have a little check mark beside your name.

  • I wish in muscle fibers Type 2 a & b differentiation should have been mentioned with more explanation including type of ATPase activity and oxidative capacity which explains better in understanding of the muscle fibers.

  • The picture is misleading. Guys with a lot of fast twitch fibers do well at sprinting. Sprinting doesn’t turn you into a fast twitch buff guy. If it did everybody who did plyometrics or speed work would be jacked beyond belief and calithlenics guys would look like anorexic tweenagers.

  • Jim, do you think men and women have the same ratio of the muscle fibers? I know it’s scientifically proven that women’s muscles do better at endurance and men’s are better at power. Curious if our ratios are the same?

  • The views and subs sadly don’t reflect the quality of information and editing
    I missed the whole video while thinking of a way to say that this is good stuff. Well, it’s rewind time!

  • thanks. but how do u know which one is dominant in your body?
    when I compare myself whith someone of the same waight and age group and pretty much the same fitness I am usually stronger but it does not last or my muscles and whole body look bigger than them.
    please help me find out which type mine is thx.

  • The views and subs sadly don’t reflect the quality of information and editing
    I missed the whole video while thinking of a way to say that this is good stuff. Well, it’s rewind time!

  • This was really helpful. Thanks for helping me start to train more efficiently, engaging those fast twitch muscle fibers from the beginning! So then any idea why they say that sprinters typically have more fast twitch muscle fibers? Is it the explosive nature of those fibers that are grown and developed?

  • I wish in muscle fibers Type 2 a & b differentiation should have been mentioned with more explanation including type of ATPase activity and oxidative capacity which explains better in understanding of the muscle fibers.

  • Love to see James on here. Hope he gets his recognition. If you’re studying any health or exercise science courses or even just want to get your knowledge in check he’s one of the best in the business ����

  • oh my gosh,james on your channel, can’t believe it. as for who else,well obviously Jeff Cavalier, come on that would break the internet, never mind wreck it Ralph.