Ecology of Life - Understanding how the physiology of the body adjusts to exercise can help you design effective training programs for your fitness goals.

Understanding how your body physiology adjusts to exercise can help you design effective training programs for your fitness goals.

The human body is made up of different types of muscle fibers, which are classified according to how they produce energy. Different muscle fibers need to be trained with specific exercises that focus on how energy is produced or force is generated. Although many different types of muscle fibers have been identified (I, IC, IIC, IIA, IIB, IIA, and IIX), they are generally divided into two groups: slow twitch and fast twitch.

Slow twitch muscle fibers (type I)

1. Slow twitch fibers contain a large number of mitochondria, organelles that use oxygen to create adenosine triphosphate (ATP), a chemical that fuels muscle contraction. Therefore, such contractions are considered aerobic.

2. Slow fibers are also called red fibers. They are intensively supplied with blood, which supplies myoglobin, which is why the red color is created.

3. Because they provide their own source of energy, they can maintain a sufficient level of strength for a long period of time. But slowly twitch muscle fibers on their own unable to generate high levels of this power.

4. Slow fibers have low activation threshold, that is, they are the first to be included in work during physical activity. If they cannot generate the necessary levels of force required for a given activity, fast twitch fibers jump into action.

5. The muscles responsible for maintaining a certain position of the body are mostly composed of slowly twitch fibers.

6. Static endurance training help to increase mitochondrial density, which in turn leads to more efficient work, as the body will use more oxygen to produce ATP.

As you can see from the above, the characteristics of slow twitch fibers are caused by the way they function. This means that for their training an aerobic exercise program will be most effective.

Training methods for slow twitch fibers:

Exercise that involves prolonged isometric contraction with little movement will help improve the ability of the slow twitch fibers to use oxygen for energy. Examples of exercises: plank, side plank, balance on one leg ("swallow" exercise).

Resistance exercises using light weights, performed at a slow pace but high repetitions (15 or more), forces the slow twitch fibers to use aerobic metabolism to keep you active.

Light weight circuit training, which involves moving from one exercise to the next with little or no rest, can challenge slow-twitch fibers.

Exercises with body weight and high repetitions well activate aerobic metabolism, which will make the work of slow-twitch fibers more efficient.

When training with your own weight or with light extra weights, use short rest intervals (about 30 seconds between sets). This will challenge the slow-twitch fibers and force them to use aerobic metabolism as fuel for exercise.

Fast twitch muscle fibers (type II)

1. Fast twitch fibers are divided into 2 groups:

• fast twitch IIa - fast oxidative (uses oxygen to convert glycogen to ATP);
• fast twitch IIb - fast glycolytic (uses ATP, which is stored in muscle cells as glycogen to generate energy).

2. Fast twitch fibers have high activation threshold, therefore, they are included in the work only when the need for strength is greater than the slowly twitch fibers can provide.

3. Faster fibers take less time to reach peak strength. Plus, they can generate more force than slow fibers.

4. Although they generate more strength, they also tire faster.

5. The muscles responsible for creating movement are mostly composed of fast fibers.

6. Training for strength and strength increases the number of fast twitch muscle fibers involved in a particular movement.

7.Fast twitch fibers are responsible for muscle size and expression.

8. The fast type of fiber is called "White fibers", since it is poorly supplied with blood and does not have such a rich color as the second type.

As you can see from the above, the characteristics fast twitch fibers require training for strength and strength, as well as for the development of explosive strength... If you want to make the most of fast fibers in your workouts to increase strength and toughness, here are some specific methods to help you do just that.

Training Methods for Fast Twitch Fibers:

Heavy weight training forces the muscles to activate more muscle fibers. The heavier the weight, the more fast twitch fibers will be involved in the work.

Performing explosive movements, as well as strength exercises using a barbell, kettlebell, or dumbbell, will ensure the work of more muscle fibers.

- Fast twitch fibers tire quickly. Therefore, you need to focus on using heavy weights, but only up to a certain number of repetitions (for example, two to six) in order to achieve maximum effect.

Because fast fibers quickly deplete energy, longer periods of rest are required during exercise to allow the motor muscles sufficient time to recover and replenish their ATP stores. Therefore, after each explosive or strength exercise, you should pause for 60-90 seconds.

Genetics determines the amount of each type of muscle fiber in our body. Nevertheless, understanding which type, fast or slow twitch, is dominant, will help you build the right training program. So if you find that you tend to stick to endurance workouts and they do it relatively easily, you probably have a lot of slow twitch fibers. Conversely, if you prefer physical activity that involves short explosive movements or heavy workouts, the fast twitch fiber type dominates in your body.

An exercise program that applies the right training strategies to your muscle fibers will help you maximize your exercise performance. published by

Table of characteristics of muscle fiber types

Specifications	Slow twitch	Fast twitch IIa	Fast twitch IIb
Power generation	Low level	Average level	High level
Contraction rate	Low level	High level	High level
Fatigue	Low level	Average level	High level
Glycolytic ability	Low level	High level	High level
Oxidative ability	High level	Average level	Low level
Blood supply	High level	Average level	Low level
Mitochondrial density	High level	Average level	Low level
Endurance	High level	Average level	Low level

Join us at

Each muscle is made up of cells called muscle fibers (myofibrils). They are called "fibers" because these cells are very elongated: with a length of several centimeters, in cross section they are only 0.05-0.11 mm. Let's say there are more than 1,000,000 such fiber cells in the biceps! 10-50 myofibrils are collected in a muscle bundle with a common sheath, to which a common nerve (motoneuron) fits. At his command, the fiber bundle contracts or lengthens - these are the muscle movements that we make during training. And in everyday life, of course, too. Each bundle is made up of the same type of fibers.

Slow muscle fibers

They are red or oxidative, in sports terminology they are called "type I". They are quite thin and well supplied with enzymes that allow them to receive energy with the help of oxygen (hence the name "oxidative"). Please note that both fats and carbohydrates are converted into energy by oxidizing, that is, burning, these fibers are called "slow" because they are reduced by no more than 20% of the maximum, but they can work long and hard.

And "red" - because they contain a lot of the protein myoglobin, which in name, function and color is similar to blood hemoglobin.

Long-term uniform movement, endurance, weight loss, cardio and fat burning workouts, slim, sinewy figure.

Fast muscle fibers

Either white or glycolytic, they are called "type II". They are noticeably larger than the previous ones in diameter, they have little myoglobin (therefore they are "white"), but they have a large supply of carbohydrates and an abundance of so-called glycolytic enzymes - substances with which the muscle extracts energy from carbohydrates without oxygen. Such a process, glycolysis, (hence the name "glycolytic") produces a rapid and large release of energy.

These fibers can provide a powerful push, a jerk, a hard hit. Alas, the release of energy will not be enough for a long time, so fast fibers do not work for long, they need to rest often. The strength training designed for them is therefore divided into several approaches: if you move continuously, the work is transferred to slow fibers.

What is associated with these muscle fibers. Strength training, sprints, acceleration, muscular, pumped-up figure, body modeling, voluminous muscles.

Two types of fast muscle fibers

Yes, it's not that simple! Fast muscle fibers are also divided into two "divisions."

Rapid oxidative-glycolytic or intermediate fibers (subtype IIa) - fast (white) fibers, which nevertheless contain the same enzymes as slow ones. In other words, they can receive energy with or without oxygen. They are reduced by 25-40% of the maximum, and they are “included” in work both in strength training and in weight loss exercises.

Fast non-oxidative fibers (subtype IIb) are designed exclusively for short-term and very powerful efforts. They are thicker than all others and during strength training they increase in cross section more noticeably than others, and decrease by 40-100%. It is at their expense that bodybuilders grow muscle volumes, weightlifters and sprinters set records. But for fat burning workouts, they are useless. It is important that about 10% of muscle fibers (those fastest intermediate - subtype IIa) can change their type.

If you often give your body a long-term load of medium intensity (one that includes a maximum of slow fibers in the work), then the intermediate ones will also be rebuilt into a slow mode in a few months. If you focus on strength, sprint training, then intermediate and even red fibers will approach the fast ones in terms of their parameters.

Muscle fibers: how to determine your type

Typically, a person has about 40% slow and 60% fast fibers. Their exact number is given genetically. Analyze your physique and perception of stress. As a rule, people who are naturally "wiry", short in stature, with thin bones, who can easily walk, jog, ride a bicycle and other long-term loads, have a slightly higher percentage of slow and intermediate fibers.

And those who have a wide bone, muscles easily grow even from small loads, but the fat layer is added literally from one glance at cakes or pasta, are often "carriers" of some excess of fast fibers. If you know a person who, without really exercising, suddenly amazes everyone with his strength - in front of you is the owner of a large number of fast non-oxidative fibers. On the net you can find tests that offer to determine your predominant type of muscle fibers. For example, doing an exercise with a weight of 80% of the maximum. Have mastered less than 8 repetitions - fast fibers prevail in you. More - slow.

In fact, this test is very conditional and rather speaks of fitness in this particular exercise.

Muscle fibers: exercise selection

The names "fast" and "slow", as you already understood, are not associated with the absolute speed of your movements in training, but with a combination of speed and power. In this case, of course, muscle fibers are not included in the work in isolation: the main load falls on one type or another, and the other acts "in the wings."

Remember: if you are working with weights, then the higher they are, the more actively fast fibers are trained. If the weights are small, the movements for training fast fibers should be sharper and more frequent. For example, jumping out instead of squats, sprinting 100 meters instead of leisurely cross-country, etc. But to train slow fibers, you need long calm workouts such as even rolling, walking, swimming, quiet dancing. Any acceleration and jerk will additionally connect fast fibers.

Muscle fibers: planning training

* If you need to add volume to a particular part of the body (say, swing your arms, shoulders or hips), train mainly fast fibers in these zones, doing weights and doing jumps, push-ups, pull-ups.

* Want to get rid of excess fat - "load" slow fibers throughout the body. Pole walking, jogging, swimming or dancing are best suited for this.

* For additional study of problem areas, add exercises for slow fibers: abduction-adduction of the leg, flexion, etc.

* Train both fiber types equally for overall muscle tone. Let's say, in the mode of a half-hour strength lesson and a half-hour cardio load after it 3-4 times a week.

By understanding what fast and slow muscle fibers are, you can train your workouts more efficiently.

Muscles account for approximately 40% of the human body weight. Each of the more than 600 muscles we need to perform vital functions: eating, breathing, walking, etc. For muscles to be strong, they need to be trained. And in order to determine the correct type of training, you need to know that all the muscles in our body consist of two main types of muscle fibers, the site will tell you about the features of work and training in this article.

Different muscle fibers - different functions

Skeletal muscle is made up of two main types of fibers:

1. Type I fibers are responsible for endurance, type II fibers (fast, glycolytic, white) - for strength and speed.
2. Type II fibers begin to work when physical activity requires more than 25% of maximum strength.

In most people, the ratio of muscle fiber types is approximately the same, and it is determined genetically. However, fast fibers are larger than slow fibers and have a higher growth potential.

Genes determine three important factors in relation to muscle:

1. Maximum fiber count.
2. The ratio of types of muscle fibers.
3. The shape of fully engaged muscles.

The ratio of muscle fiber types is determined genetically, and the dominant type can only be identified through invasive muscle biopsy.

• features and exercises for training type I fibers;
• features and exercises for type II training.

Slow (I) type muscle fibers: structural and functional features

What you need to know about type I (slow) muscle fibers:

• They contain mitochondria, which use oxygen to produce ATP, which is necessary for muscle contraction.
• They are called red muscle fibers because they contain more myoglobin (an oxygen-binding protein), which makes them darker.
• since slow muscle fibers can independently provide themselves with energy, they can withstand small power loads for a long time, but they are not able to provide significant strength;
• this type of muscle fibers is characterized by a low activation threshold, i.e. they are the first to be activated during muscle contraction; if they are not able to generate enough force to perform a certain action, fast muscle fibers are activated;
• tonic muscles responsible for posture have a higher density of red fibers;
• Static endurance exercise can increase mitochondrial density, which improves the efficiency of oxygen utilization for ATP production.

What exercises are suitable for training slow-type muscle fibers

The characteristics of slow muscle fibers and how they function make it possible to identify the types of exercise that increase their aerobic activity. These exercises are:

• isometric exercises (example: plank), which keep the slow-type muscle fibers in a contracted state over a long period of time - this increases the ability of these fibers to use oxygen for energy;
• slow strength exercises with light weight, but more than 15 repetitions, in which aerobic metabolism is activated;
• circuit training, in which one exercise is replaced by another almost without interruption;
• bodyweight exercises with high repetitions also increase the efficiency of slow fibers;
• when doing bodyweight or lightweight exercises to train slow muscle fibers, it is better to shorten the break between sets to about 30 seconds.

For slow muscle fibers, slow exercises, repetitions, and light loads are suitable.

Fast (II) type muscle fibers: structural and functional features

Muscle fibers of type II (white) are divided into fast fibers of type IIa and IIb:

• muscle fibers IIa (fast oxidative-glycolytic) use oxygen to convert glycogen to ATP;
• muscle fibers IIb (glycolytic) use ATP from muscle cells to generate energy;
• fast muscle fibers are characterized by a high activation threshold, i.e. they are used only when the slow fibers are not able to provide the required amount of force;
• Type II fibers reach peak strength faster and can develop significantly more strength than Type I fibers;
• fast fibers are called white because they contain few capillaries;
• white fibers "get tired" faster;
• the phasic muscles responsible for movement are characterized by a high density of fast fibers;
• fast fibers are responsible for the size and expression of certain muscles.

What exercises are suitable for training fast-type muscle fibers

Based on the characteristics of fast muscle fibers, it can be concluded that exercises for the development of explosive strength and strength training are suitable for their training, namely:

• heavy weight training stimulates motor units and activates more muscle fibers; the more the weight, the more fast fibers are used to lift it;
• explosive movements with weights or with the use of your own body weight are an excellent way to train white muscle fibers;
• fast muscle fibers get tired quickly, therefore, to achieve maximum efficiency during exercise, it is recommended to limit the number of repetitions to 2-6;
• Since this type of muscle fiber uses up energy quickly, it requires a longer rest period (at least 60-90 seconds between exercises) to recover.

It is the fast fibers that determine the size of the muscles, and explosive movements with weights are best for training them.

Understanding how the body adapts to stress allows you to design the most effective training program for your individual needs.

It's not a secret for anyone that there are different types of muscle fibers, but if you skipped the subject of human anatomy at school and did not know about it, then I advise you to read this post to the end. This information will be very useful to you, even if you are a beginner athlete and just went to the gym, keep this article for yourself, in the future you will have to face it.

So, let's begin! We will not delve deeply into anatomy and biochemistry, but will try to consider everything in an accessible and interesting language. There are two types (main) muscle fibers, namely fast and slow muscle fibers. We are now with you and will consider each type separately.

Fast muscle fibers (white)

This type is also called "white muscle fibers". They perform the function of high-speed movements and are capable of rapid, so to speak, explosive muscle contractions. This is a big plus, but also a minus, because fast fibers tend to tire quickly. It is this type that predominates among bodybuilders and is quite well developed. Also, this type of fiber is capable of increased hypertrophy. Grypertrophy is the ability to increase the volume and mass of organs or cells, under the influence of all sorts of factors. There is so-called true and false hypertrophy. False means an increase in the volume and mass of an organ due to an increase in the fatty layer (adipose tissue).

And at the heart of "true hypertrophy" is, as you might have guessed, natural weight gain due to increased loads on a particular organ, it is also called working hypertrophy. It is she who is developed in people who are involved in strength sports. We will not delve into the concept of hypertrophy, you understand the principle. Go ahead!

From the above, it follows that in those people who have more fast fibers, they are capable of a more intensive increase in muscle mass. Such people are unconditionally strong, and lift enormous weights, but many have very little endurance. Of course, if the athlete does not do exercises and does not focus on training to increase endurance, in this case, strength endurance will be at the level. In bodybuilding, such people with a predominance of white fibers have been called genetic monsters. They are capable of tremendous muscle gains.

Fast fibers are also classified into two types: transient and fast. A brief description of:

Transitional (intermediate) muscle fibers: used for prolonged anaerobic exercise. This type is somewhere between fast and slow, and can use both aerobic and anaerobic for energy production. The source of energy for them is creatine phosphate, as well as glycogen.

Fast muscle fibers: the rate of contraction in this subspecies is very high, it has a great ability to hypertrophy and a high rate of fatigue. Used in strength training. As well as transitional, fast fibers are fed with energy from creatine phosphate and glycogen. And it is this type of fiber that is of great value for the bodybuilder, therefore, almost all workouts are designed for this type of muscle fibers.

Training program for fast muscle fibers.

Slow muscle fibers (red)

If the considered white fibers have a high rate of contraction, then in the case of slow ones, this rate rather low, however, in comparison with their neighbors, they have the opportunity to work for a rather long period of time. Also, they are called red muscle fibers, because they have a more reddish tint, since they contain more myoglobin. Since we already mentioned this earlier in the article about, we will not go deeply.

Slow fibers are needed in our body to perform a number of functions:

1. Maintaining our core (posture), that is, the muscles of the back
2. Also for heat production
3. And finally, to perform a dynamic or aerobic load, namely: long-distance running (long run), swimming, cycling, crossfit, etc.

These muscle fibers have little ability to grow or hypertrophy, but other studies show that the approximate ratio of fast and slow fibers is the same in our body. However, if you have a predominance of slow muscle fibers, the results in strength sports will be worse, and in athletics, races, the results will be pleasing. :)

conclusions

Genetic predisposition to one or another type of muscle fibers is not a sentence yet. You can always argue with nature. If you are not predisposed to large volumes, do not get upset and try anyway, only through hard work will you reach your goal! And remember, if you want good muscle work in your workout, you definitely need to do

Friends, hello everyone. In this issue we will talk about the types of muscle fibers in the human body, their types, functions, which ones are better, and in particular we will talk about training slow muscle fibers, in addition to the above (which will take half the text) throughout the issue, there will be many other useful information, which I strongly urge I recommend that you read so that you can progress in terms of gaining muscle mass 2 times faster!

Types of muscle fibers

Many pitching are already familiar with this concept, i.e. some know that our muscles are made up of different fibers (white and red), but few people understand what it is and why it was created.

Muscle fibers are divided into two types:

• Fast muscle fibers (aka WHITE)
• SLOW MUSCLE FIBERS (aka RED).

In our muscles, such a division occurs specifically in order to be able to fulfill various motor goals. On practice, - doing hard work , a - do light work. Those. do you see this BALANCE? In our smart-ass surprisingly smart body, nothing just happens like that, it is very beneficial for our body (to have both a BMW and an MMV) because it allows it to save energy consumption! For I think everyone understands that the harder the work, the more energy will be expended on it than to do the lighter work.

For instance: Why should the body spend a LOT of ENERGY when doing EASY WORK using fast muscle fibers? It is not beneficial for him, which is why, to solve these tasks, different muscle fibers have been created in our body, which perform different tasks. (BMW = hard work, MMV = easy job).

Fast muscle fibers (fast muscle fibers) designed to perform fast and heavy muscle contractions... As a source of energy, only fast muscle fibers (BMF) are used, others (MMF) are not involved.

What are the energy sources?

Energy sources that are capable of rapid resynthesis (i.e. creatine phosphate and glycolysis). These muscle fibers are also called WHITE fibers.

Fast muscle fibers are used in speed-strength sports (for example, weightlifting, when an athlete needs to push a heavy projectile over his head).

Slow muscle fibers (MMB) are designed to perform slow, light contractions. Only slow muscle fibers (economical) are used as a source of energy; BMWs are not involved here.

What are the energy sources?

Oxidation of fats with oxygen. This source provides more energy than GLYCOLYSIS, but in exchange it takes more time, because the oxidation reaction is much more complicated and more oxygen is required. Because of this, slow muscle fibers (SMFs) are also called RED FIBERS (because oxygen is carried by hemoglobin, which gives them a red color).

Slow muscle fibers (MMB) because they are designed for economical work, then the MMV is used by runners (for long distances), marathon runners, cyclists, etc.

What is better BMW or MMV?

What do you think is better? Logically, you can guess (as people did it before, more on that later). It is impossible to say which is better and which is worse! For it depends on your goals. If you want to run sprints (for example, a guy ran 100 meters in 10 seconds), then it is more logical for him to develop fast muscle fibers (BMW) , and if the same guy is interested in jogging long distances (for example, 3-5 km), then it is more logical for him to develop slow muscle fibers (MMB).

Physiologists and trainers believed that BMVs had much more muscle growth potential than BMVs. Why did they think so? The most reliable research method, if it is necessary to establish the cellular composition of tissue, is BIOPSY. Those. they conducted a number of experiments, studies (they took analyzes of muscle tissue for what is more BMV, or MMV in the body of those or other athletes). And based on the results that were identified among athletes, they showed that BMWs are many times superior to MMV. Therefore, when scientists and physiologists began to analyze all biopsy samples (analyzes), they came to the conclusion that fast muscle fibers need to be trained (because they are more susceptible to muscle growth than MMV).

Therefore, for many long years, all bodybuilders (pitching) advised to train precisely fast muscle fibers (BMF). They followed logic! If BMWs outperform MMVs, and if BMWs respond better to muscle growth than MMVs = then we only need to train BMWs to develop big muscles! That's all.

To be honest, if you think about it (I would have thought the same at that time), logically everything is correct! However, recent studies by scientists who conducted new studies (taking samples of BIOPSI from professional bodybuilders) showed that red fibers (MMF) reached the same size as White fibers (BMW).

CONCLUSION : Slow muscle fibers (MMB) have no less potential for muscle growth, than fast muscle fibers (BMF).

How did it happen? (not true experiments, how is this possible at all?)

In speed-strength sports, the main goal is BMW training, in order to develop and show the maximum result in their kind of competition (speed, explosive power), they are not interested in the MMV training. Therefore, for hundreds of years, experienced trainers in these fields of activity have created their own BMW training schemes: explosive effort (speed) and hard work with weights within 80-90% of 1 repetition maximum (this is fast strength). It is this training scheme that leads to a significant training of fast muscle fibers, which, in fact, the scientists saw when they took samples for BIOPSY (in those days). Those. they took samples for biopsies from people (who already have much more BMWs than MMVs, because they trained them purposefully, completely SCORING them on MMV). That's the whole secret of the experiment's collapse.

Muscle fibers in bodybuilders

And in bodybuilding, there are completely different opposite goals, which are in no way connected with some kind of Olympic sport.

For instance :

1. Functionality is not important in bodybuilding(development of speed, strength or endurance) it is not important for us to specialize in one thing in order to achieve maximum results.
2. In bodybuilding, bodybuilders strive to increase every muscle structure they can, in order to get the largest possible (maximum possible) muscle volume.

Well, if the goals are different from the Olympic sports, then of course the methods of achieving these goals are also different.

Therefore, over time, professional bodybuilders came up with training schemes that develop both BMW and MMV. Well, with BMW training (it was all clear, i.e. 80-90% of 1 re-maximum + fast movements) then for MMV training (they invented their own method).

What is the method, what is the essence?

PUMPING. Many people are already familiar with this concept! So here it is pumping that develops slow muscle fibers (SLE).

Oh yes, for those who do not know what it is pumping- this is when exercises are performed in a large number of repetitions, with medium (or even light) weights with a moderate speed of execution(not fast, i.e. without explosive force, slowly under control) with this style of execution, we fill the muscles with blood. Rest between sets (very small, no more than 30 seconds) so, provided that the rest between sets is very short, more blood enters the muscle than it can pump out. The muscles swell and become huge. This feeling cannot be confused with anything else! And as you know (if the work is light, without explosive force, since it is slow), then this is directly related to the work of slow muscle fibers (SFT), because they are intended for this work (this is their main purpose).

Consider an example of how to perform pumping on some kind of exercise (for example, lifting a barbell for biceps while standing) weighing 40 kg 10 times.

1. The first thing to do is to reduce the weight to 30-40% of 1 rep max (i.e. it will be about 20kg). This will allow you to include in the work instead of BMW - MMV (what we need).

2. The speed of the exercise: raise and lower the bar very slowly (especially lower it, about 3-4 seconds down). It can be even slower, by this you again turn off the BMW from work and turn on the MMV.

3. The very technique of performing the exercise: bending your arms at the elbows, you no longer unbend! Those. work only within the amplitude (do not unbend down to the end, and do not relax at the top, it turns out that the bar will move 5-10 degrees from the horizontal). By doing this, you will achieve constant tension in the muscle (moreover, it will impede blood flow during the approach), which is very important for the MMV training.

4. And most importantly, you need to achieve muscle failure. Those. a fierce burning sensation in the muscle, you can no longer lift that barbell. This is possible due to the slow, controlled raising and lowering (3-4 sec) and many repetitions (about 15-20), this will mean that the muscle is extremely acidic, which is important for the MMV.

5 . The rest between sets is very short (no more than 30 seconds).

That's all. The pumping technique (for the growth of the MMV) was discussed. By the way, pay attention to the fact that there can be a lot of such approaches for the growth of IIM.

How to train for the best effect?

Of course, for the best effect, it is worth training both BMW and MMV. So your training will be as effective as possible in terms of muscle growth. Hence the question of how to properly combine such training?

Train the MMV only after training the BMW (if you will train the MMV in the same training session with the BMW).

In addition to what I suggest (1 option in this list, i.e. combine at one workout), you can also alternate weeks, (1 week BMW, 2 week MIC).

My version (training BMW + MMV in one training session) example of training with ARM (BICEPS AND TRICEPS)

The first 4 exercises are more standard (do as usual, 3-4 sets of 6-12 repetitions with your own weights), but the 5th exercise (MMV training, very similar to FASCI training). In my opinion, this is the ideal workout regimen for gaining muscle mass, which is what I recommend doing in your training.

1. Lifting the bar for biceps
2. Bars
3. Dumbbell Hammers
4. Narrow Grip Barbell Press
5. MMV (superset: lifting the bar for biceps + extension of the arms at the block) we lift the barbell to the biceps (we slowly control it for 3-4 seconds, work inside the amplitude (in general, see the example in which I explained how to do it), then the same thing in the block (extension of the arms while standing) after we rest for 15-30 seconds and such 7 approaches! (In time it will take 3-4 minutes no more).

For more details about FASCIA - you can read <= Там есть подробные объяснения про фасции, их тренинг и т.д. (+ составленные тренировочные программы для начинающих и более опытных людей, для более опытных есть пример с тренировкой ФАСЦИЙ, (этим мы убиваем двух зайцев, т.е. тренинг фасций + ММВ).

Please note that training BMW (always at the beginning of training) and MMV (at the end after BMW). Under no circumstances can you swap places. Those. for example, if YOU have a CHEST + BACK training = then first we train BMW (and CHEST AND BACK) and only then at the end when we have completed the basic exercises on the CHEST and BACK (according to the MBV) we start to train the CHEST and BACK (IN THE MMV STYLE, PUMPIG, 7 sets with a rest of 15-30 seconds - in general FASTS).

Friends, this is a very effective training scheme! This is what I recommend to you, it will allow you to progress twice as fast as without it.

Best regards, administrator.