How to Have the Best Work-out!

Did you know? Humans have two muscle fibers .

Read further to learn the secret ! 

There are two types of muscle fibers: slow-twitch and fast-twitch.

Slow-twitch muscle fibers are used for repetitive movements, and they are designed for endurance. They recover rapidly, and do not tire easily. They are always employed before the fast-twitch muscles during an exercise. However, when the weight gets too heavy, your body calls on the fast-twitch fibers to do the work. These can lift heavy loads, but tire quickly.


Example: Let's say have 100 muscle fibers in a muscle - 50 slow-twich and 50 fast-twitch. You lift a weight which requires 55 muscle fibers. Your body will call on all 50 slow-twitch and 5 fast-twich fibers to lift the weight. After one rep, your slow twitch fibers are still perfectly strong, whereas the 5 fast-twitch fibers are exhausted. Now you do a second rep. Your body uses all 50 slow-twitch muscles once again, but 5 different fast-twich fibers, because the first ones are exhausted. After 10 reps, all your fast-twich fibers are exhausted and you can no longer lift the weight. (Now you can see why you do more than one rep.)

So, what happens if you want to shock the muscles further - hit the fast-twich fibers further while they're tired. You can't do any more reps, because they're exhausted, and if you wait for them to recover before doing a new set, you're not shocking them into growth as effectively as you could. So, the following techniques are available:

1. Drop sets - give them lighter weights and your fast-twitch  

    fibers can lift a little more while fatigued.

2. Super-sets - use different muscles to assist in a lift while the  

    fast-twitch fibers are still fatigued.

3. Pre-fatigue the muscles - this is a single-joint (rotary) 

    exercise, followed by a compound (linear) exercise to failure.           

    This is different to super-sets in that you use heavy weights in the   

    second exercise, and there is a short rest period in between the

    two exercises:

Pre-fatiguing the muscles is done by using a rotary exercise, followed by a linear exercise (heavy) after a short rest period. The rotary exercise pre-fatigues the muscles, and the fast-twich fibers are hit in the linear exercise - shocking the muscle into growth.

OK - so here's the rotary exercises which you should do to pre-fatigue the muscle, followed by the killer linear exercise:

Pecs (your pectoral muscles)
Rotary: Pec Dec or fly's
Linear: Bench Press

Lats (your back wings)
Rotary: Pullovers
Linear: Lateral Pulldowns

Deltoids (shoulders)
Rotary: Lateral Raises
Linear: Military Press

Biceps
Rotary: Curls
Linear: Chin-ups (underhand grip)

Triceps
Rotary: Tricep extensions
Linear: Dips

Quads
Rotary: Leg Extensions
Linear: Leg Press

Hamstrings
Rotary: Lying Leg Curls
Linear: Lunges or Leg Press

Include this in your workout as an alternative to drop-sets and supersets every now and then, as a shock-technique, and your muscles will grow like weeds. Pre-fatigue training works like no other!




Thanks for reading.