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Can Slow Twitch Muscle Fibers TURN Into Fast Twitch?

11/02/02

My question is about fast twitch muscle fibers. For example, let's say I build up 10 pounds of slow twitch muscle over a period of time using a strength workout. Then I decide to switch to an explosive type of workout and stopp the strength workout. Does the new "slow twitch" muscle I just made over the past few months of strength training "turn" into fast twitch muscle fiber? Or do I have to build the fast twitch fibers from scratch with the explosive training workout?

The first dilemma in your theory is that hyperplasia (the formation of new muscle fibers) is the dominant result of increased muscle size. Even though there is evidence that hyperplasia does occur, it is still commonly accepted that hypertrophy (increased diameter of muscle fibers) is the main result of increased muscle size. So, your assumption would be that most of the hypertrophy from your training would occur in the slow-twitch muscle fibers. Ther other problem with such a theory is the different muscle fibers are almost all "activated" during any strenous form of activity. The difference is which ones are recruited to a higher degree.

In essence, I believe your question is really can different muscle fiber types change into one another. From my understanding of the research and explanation from experts in the field, muscle fibers do not actually change their physiology, but can take on similar charateristics.

I do not see the point of trying to hypertrophy the slow-twitch fibers intentionally. These fibers have the smallest capacity for making a significant difference in muscle size. Not only that, they are very difficult to hypertrophy unless they are under very low intensity long duration type exercise. I would suggest using more of a method of conjugated periodization which is being outlined by Keats Snideman and his series of articles on periodization for the bodybuilder.

How Can I Get Bigger Arms?

11/02/02

I'm 5'8", 125 lbs and have been working out for almost 1 year. During the months I have been working out I've only noticed little gains. I want to know how to make my biceps and triceps grow the fastest way possible, without steroids. I eat 5 eggs throughout the day and then 3 hours later I eat ribs or hamburger, then 4 hours before bed I have 2 big peanut butter sandwiches. If this isn't enough, could you give me a list of things to eat? Here is my current workout program:

Monday
Dumbell curls 1x15 1x12 1x10 1x8 1x6
Concentration curl 1x10 1x8 1x6
Bar curl 1x25 1x20 1x15 1x10

Tuesday
Dumbell tricept 1x15 1x12 1x10 1x8 1x6
Bar tricept 1x12 1x10 1x8 1x6 1x4

Wednesday
Bench press 6 sets
Inc bench press 6 sets
Dips 5x10

Thursday
Dumbell curls 1x15 1x12 1x10 1x8 1x6
Concentration curl 1x10 1x8 1x6
Bar curl 1x25 1x20 1x15 1x10

Friday
Dumbell tricept 1x15 1x12 1x10 1x8 1x6
Bar tricept 1x12 1x10 1x8 1x6 1x4

Saturday
Bench press 6 sets
Inc bench press 6 sets
Dips 5x10

Sunday
OFF

Being 5'8" and 125 you are extremely light. This usually tells me, along with your diet, that you are not eating close to enough. You need to follow the following guidelines:

1. Eat every 2-3 hours
2. Have lean meats such as steak, chicken, turkey, eggs, etc.
3. Eat plenty of vegetables and fruits
4. Supplement with flaxseed oil, for you around 2-3 tablespoons will be adequate
5. During the early part of the day eat good carbs such as oatmeal, brown rice, yams, and sweet potatoes.
6. Take a high quality post-workout drink. This should have a high intake of protein and simple carbs.
7. I also recommend Creatine Clear by FSI.

Your workout program also needs to change tremendously. There is no need to do all that arm work in consecutive days. You have several options.

1. Commit a whole day to arm training.
2. Split biceps or triceps with another muscle group to improve the volume of work.
3. Concentrate mostly on compound lifts that emphasize the arms, such as chin-ups, bench press, close grip bench, dips, rowing, etc.

For anyone serious in improving their arm size and doing it quickly, I recommend Charles Staley's Ultimate Guide to Arm Training on Myodynamics.com. I have used Coach Staley's routines for years and his ideas are not only innovative, but WORK very quickly. It will give you new ideas to planning all your workouts.

I Want To Be Able To Dunk! Is This A Good Workout?

10/25/02

I am 5'8" to 5'9" and I wanna be able to dunk. I need like 2-3 inches to touch rim. The ball is 8 inches so I need about 11-12 inches to really be able to dunk. I have a workout planned from my cousin who is a coach. I want you to go over it and tell me what I should add or any other changes you can give me.

Every night I do repititions of Squats on the jump rope (squat down and jump rope), jump low to the ground on the jump rope, jump as high as I can from the ground on jump rope, cross legs on jump rope (one leg forward while one back, then switch as you jump rope). That's what I did every night with the jump rope.

Them same nights, I have a ball cut open and filled with sand and closed back up. It weighs much heavier than a regular ball so I do repititions of sit ups with it. I also do repititions of toe raises and bleacher hops. Toe raiser on one foot, then on other, then with both.

I did this Monday through Friday and rested during the weekend. Stretched alot also. Will this work to get 10 to 12 inches? Should I add something or stop doing something. Please let me know. Thank you.

Hmmm...there are so many different things that you could be doing. The jump rope is a nice tool and I find it useful for improving hand and foot speed, work capacity, and some strength-endurance. However, it is not going to improve much power or maximal strength. I use it often for my basketball players, but not so much to improve their vertical jump. If you are interested you may check out a recent article I wrote on basketball training on www.renegadetraining.com.

Yes, it is important to improve the strength of the calves. However, as I have mentioned numerous times, they actually play a much lower role in jumping than many people believe. It is primarly the hips that help one jump. Among the numerous benefits of Olympic lifts, they are one of the few lifts that strengthen the hips and calves specifically for all jumping activities. You need to have a good teacher though or follow my Weightlifting 101 series.

Soon I will be posting an article called Unusual Abs article depicting some of the most beneficial abdominal exercises for athletes. While crunches are not bad, there are numerous exercises that can help the trunk. You need to also remember to strengthen the low back as the muscles of the low back are still the most important in preventing low back injuries. Contrary to what the whole "core" movement says.

Does Lack Of Soreness Mean Lack Of Growth?

10/11/02

I have been lifting for about 4 weeks and when I started my muscles were sore the next day which is expected when starting a workout program. After about 1 week they seemed to be uneffected. I'm increasing my weight and my arms are always feeling fine the next day. My question is should there be soreness and does the lack of it mean I am no longer working my muscles to the point that it will stimulate growth or is this just because my muscles are used to the movements now? I workout Monday, Wednesday, and Friday. Should I change to more days a week?

As I have stated in previous posts below, soreness is one of the poorest indicators of muscle growth. Research has shown that the body usually only becomes sore if a movement is new or the loading is excessive. Even the idea that eccentric exercise causes muscle soreness is not completely accurate. Again research has shown a positive adaptation to this form of training after a very short period of time, which results in reduced soreness.

Because the body is becoming familiar to a movement on a neurological level there will be some DOMS (delayed onset of muscle soreness) when one employs a new exercise. After a very short period of time, possibly one training session, a person will no longer experience any soreness from the movement. This is a survival technique which is very beneficial as soreness inhibits strength gains. If you can not improve any variable of your lifting program THIS will most likely not improve your physique. Since mechanical loading is one of the most foundational aspects of muscle growth you have see improvements in the lifts to notice any difference in body composition.

Since you stated that you are improving in the lifts of your workout, I would consider that a much better measurement of your success. In addition, keep a log of your body composition measurements and see if you are experiencing improvements. Remember soreness will inhibit strength and prolong recovery which are both vital components of muscle growth.

Best Exercises For Lats, Triceps and Shoulders?

10/11/02

To increase bench press you said the best way to increase it is to increase strength in the lats, triceps, and shoulders. My question is what are the best exercises for each of these bodyparts to aid in increasing the bench press?

There are various theories on how which lifts most directly improve the bench press. What I will list are some exercises that I have found to be very beneficial. Some may disagree with these exercises, but you can not criticize until you try.

Lat exercises can involve any of the following variations...any row or chin-up variation. However, note that very heavy lifters will have a hard time with chin-up variations because the elbow flexors do not increase in strength in proportion to the increased overall mass of the athlete. In this case face pulls or pulldowns can be advantageous.

For tricep exercises there are again many variations possible. I also begin by suggesting employing a close grip bench variation (either flat or incline). Additional exercises such as the JM Press, board press, rack presses, floor presses, etc. are terrific lifts to rotate (Note: we are currently developing a library of these exercises so that you may view any of the lifts discussed). Secondary to these core lifts are the million and one variations of tricep extension exercises.

Delts also allow for many options. I do believe overhead pressing can positively transfer to benching where some powerlifters may disagree. Overhead presses can involve military press (db or barbell), seesaw press, bent press (the lats are heavily involved here), side press, etc. I don't recommend many isolation lifts, although the front raise may be very helpful. Other exercises like the overhead squat, can provide great strength of the shoulder stabilizers that can help prevent injury in heavy benching.

Will Squatting Increase My Vertical Jump?

10/11/02

I'm a high school basketball player and my vertical leap is around 26". I want to get to at least 40". Is squatting a good exercise to help me accomplish my goal? I was told that if I began to squat that my growth would be stunted. Is this true?

I will quickly state that no form of lifting that is appropriate will stunt anyone's growth. I have spoke in past Q & A posts below about why this is true. An important fact to remember is that running and jumping usually impose forces that are 300 times greater than any lift. Which means, basketball, football, and a wide array of athletes should be midgets because of the high forces they are exposed to, while it is obvious this is not the case.

Squatting is a very good exercise. I have gone over many different forms of squatting in the past and each has a valuable purpose. No single lift though is going to guarantee you a great vertical leap. You may be very strong, yet unable to translate that force very quickly. Typically this is the case with younger athletes as they spend more time with maximal strength and less with dynamic effort methods which are equally as valuable. This is why I often strongly recommend Olympic lifts. However, if you have no one to teach you proper technique you can use lighter loads and move them quickly in exercises like Box Squats. Keats Snideman speaks of such methods in his article series "Periodization for Bodybuilders."

Equally as important is to not forget the role of flexibility and agility training. Having a great vertical is only helpful if you are very skilled in the sport. As you progress through the increasing levels of sport you will find that it is those athletes that are most skilled and in good condition that are more apt to succeed. Also, is having a 40 inch vertical either reasonable or necessary? If you look at where you need to improve in your basketball game would you state that adding 14 inches to your vertical is of upmost importance? You may need to improve your flexibility (something I find very common in basketball players), or various skills of the sport.

What Is The Correct Way To Bench Press For Gains?

I am a 16 year old male who trains about 4 times a week. I have been training the past 3 years. I am about 5'5" and weigh 124 pounds. I have a 37 inch chest which is pretty good for someone my size. My goal is 40 inches by the end of the year. I have really come a long way through training. I started off weighing 86 pounds and I am really happy with my results. I basically focus most of my time on my chest, and as of late whenever I work out anything, I feel most of the pressure in my shoulders and in my triceps instead of my pecs, especially after bench pressing.

Do you have any sugestions why this is? I feel that is weird because my form is really good. I've read somewhere that you should only go halfway down on your bench press and stop when your shoulders are parellel to the bench. But, on this site it says to touch the bar to your chest. Which way would you suggest? Also, I've basically been stuck at 180 pounds for bench press as of late and I was wondering how I could increase it.

Just as there are many ways to squat, there are many ways to bench press. For anyone to say there is only way form is ignorant and just showing their lack of knowledge of training, so don't listen to these people. In addition, I hate that the myth of going 90 degress still exists. Let me try to answer your questions one by one and help dispell this very misunderstood "principle" of training.

Depending upon how you are bench pressing, you can feel more in different aspects of your upper body. With a more narrow grip you will feel more in the triceps and delts, obviously a wider grip will cause one to feel more in the pecs. There are other forms of benching such as floor presses, reverse grip, and neck presses. However, let us keep it simple now and talk about the two most common versions.

First you have to determine which is more important to you, cosmetic changes or a bigger bench. Many world class Powerlifters will tell you that a strong chest is a very small part of a big bench. Strong lats, delts, and triceps are far more important. If you have been using a more narrow grip (because you can lift more) then you may feel less work being performed by the chest.

While I state all of this above, it is also important to look how shoulder mechanics change with each variation. With a typical bodybuilding bench (wider grip) the elbows come outwards more placing greater external rotation on the shoulder. This is where many lifters get into trouble as it becomes more difficult to achieve great range of motion as the arm externall rotates. The shoulder also becomes more suceptible to injury as the powerful lats and triceps can not assist as effectively. Many lifters may find they have to stop just short of their chest using the wider grip, this is usually determined if the lifter is experiencing any discomfort or pain in the joint while going to certain depths.

The above explanations is where the whole 90 degree theory began. The theory goes that if a lifter decends lower than parallel to the ground with their upper arm they will be placing their shoulder at risk. Many of these proponents also recommend this form of training with military press variations as well. It is always dangerous to make blanket statements like this, because technique can be very individual dependant. When you only go to 90 degrees, you change the whole exercise. Now the movement becomes a dominant tricep exercise as any Powerlifter will tell you that locking out the way from midway up is due to triceps strength. Therefore, you will experience signicantly less chest work. This is why many elite Powerlifters will use exercises like the floor press and pin presses to improve their lockout.

More importantly you develop a strength imbalance in the area that you do not train. In other words, when you stop midway, the space between your chest and the bar is not being trained. If you venture to any such point you will find yourself much weaker and actually become more predisposed to injury as the strength imbalance has become very significant. Anecdotally, I tore both of my rotator cuffs in high school because I was following the 90 degree principle and when I was doing a heavy bench I ventured just about 2 inches lower than I was use to and because my body was ill-prepared for the load the tissues tore. It is also important to remember that full range of motion training maintains functional flexibility in the joints and soft-tissues which is equally important in not becoming injured. The only disclaimer I will make is that if you have some sort of flexibility issue or injury preventing you from going full range, then you may have to shorten your decent.

What Size Medicine Ball Should I Use?

I'm a volleyball player interested in having a better vertical jump. I read somewhere that you could do this by working your abs and lower back with a medicine ball. I saw you wrote an article about the uses of a medicine ball so I'm hoping you'll be able to help me out.

I want to buy a medicine ball to compliment my weight-training routine and build stronger abs, but I don't know what medicine ball to buy since they come in so many sizes. I'm about 5'11" and weight 178. I've been on a general workout routine at a gym for about 8 months. Which medicine ball would you recommend for me to buy?

You have to be careful with some of the current trends in fitness and sports training. Some common terms being thrown around are "stabilization", "functional training", and "core." For your question lets focus on the term "core" or "core training." Many coaches and physical therapists have been promoting the abdominal region as the missing link in sports training. Their point is that an abdominal system that is weak will prevent optimal performance and place an athlete at a greater risk for injury.

While this is somewhat true, it is usually promoted in a very blanket statement like the one I mentioned above. The problems lie in what defines appropriate abdominal strength, are we talking isometric, eccentric, concentric strength, and is just a certain set of muscles more important than a chain. Much research has shown that the lower back muscles are just as important if not more in injury prevention. It is also important that injury prevention is more than a strength factor. Lastly, training the abdominals is not a new concept, Weightlifters, Gymnasts, Track Athletes, Powerlifters and numerous other athletes have been performing such training for decadeds.

The difference in what people of the "core" movement are trying to make is that by using unstable tools (i.e. wobble boards and swiss balls) an athlete more completely trains their abdominal muscles. This has never been validated by science and in fact you will find that a major dilemma with such situations is that loading and the speed of movement are always limited by the instability of these objects. While they may have some purpose their role has been blown out of proportion.

I believe Nate Jeffers wrote an article for both Intensity Magazine and Bodybuilding.com about proper core conditioning. If we really want to label things then it would be more proper to include the low back muscles and hip muscularture. These muscles are just as crucial, many times more, for sporting excellence and injury prevention.

ore directly answering your question about medicine balls. I like to think of their use as primarily speed-strength work. This means they have to be light enough for you to move very quickly. Obviously as you get stronger and more proficient you will have to use heavier balls. However, if you start using one that is too heavy it will slow you down too much and this will negatively impact the development of speed-strength. Knowing your size I might recommend a six pound medicine ball to begin with and move up from there. If you are doing more traditional lifting exercises then you can use whatever size overloads your body efficiently. Power Systems has a variety of medicine balls at low cost. Many of these balls can bounce now and allow one to perform more of their training on their own.

Is Franco Columbo's Workout A Good One?

I bought a book by Franco Columbu called "Winning Weight Lifting and Powerlifting" to try and improve my strength. Franco's beginners weight lifting program is:

Clean and press 3x25
Snatch 3x15
Clean 3x15
Leg extension 3x20
Forearm wrist curl 3x20

My question is since I am an ectomorph trying to gain muscle will these high reps do me any good? Also is there any way to mix weight lifting and powerlifting?

Franco is an old throw back to when bodybuilders actually use to lift heavy weights and do many of the classic lifts which you wouldn't see any of the modern bodybuilders today perform. I repsect him as much more of an athlete than bodybuilders of today.

Having said this, Franco's program is very unusual and I really don't know what is the goal of the training program. Usually a lifter does not perform more than six repetitions of Olympic lift variations. The reason is the smaller muscle groups involved in the lift fatigue before the much bigger ones causing faulty technique. For example, in the clean, the upper back muscles will almost definately fatigue before the hips. Then we start to see some ugly interpretations of these lifts. Performing this many repetitions also does not promote the development of explosive strenght, speed-strength, or strength-speed, which are all targeted by the use of these lifts.

It is even more rare to ever see a lifter to perform all three of these above mentioned Olympic lifts in one training session. It would be much more reasonable to see a program beginning with a clean and then having a clean pull from the hang second. Meaning, we use more of a full range of motion variation and then a secondary lift that will work on a specific aspect of the lift. For example, the clean pull from the hang helps with speed development from the hang without worrying about the catch.

Leg extensions and wrists curls are odd choices to go along with this program. These isolation exercises do very little to improve overall strength, especially combined with the other lifts in the program. It would be more productive to clean then squat, rather than having leg extensions. In this situation you would get the benefit of speed and some maximal strength work which would be more ideal.

I hope this gives you some insight, not knowing your exact goals and aspirations it is difficult to go further.

Are Deadlifts To Failure Safe?

Deadlifts to absolute failure with good form and a standard barbell. A good idea or not?

When you refer to absolute failure this means eccentric failure as is known in scientific literature. It is very difficult to maintain proper form with an exercise going to eccentric failure. While possible, it is a great challenge. This is definately where it would be necessary to know what you are trying to achieve with such training. My feeling is that the costs do not outweigh the benefits in this case.

While going to eccentric failure you increase your chance for losing proper form and in a deadlift possibly improper loading of the lower back. This style of training also places an usual high level of stress on the nervous system. Research has shown that the nervous system takes significantly longer to recover than the muscular system. It is also the nervous system that plays a much larger role in fatigue development than the actual metabolic properties.

Going to failure is not a negative if used on occassion and wisely. Simply because most people do not have a valid system of receiving feedback upon their training they rely on a very simplistic and overused system of failure. It is interesting to note that a concept known as Cybernetic Periodization, as termed by Dr. Mel Siff, is very helpful in utilizing feedback on training. In this form of periodization how a weight or exercise feels to the person dictates the training session. The perception of the level of difficulty is based upon a scale so that an individual can see if they are making consistent progress or regressing. They can also note if there were any unusual patterns in the day, such as lack of sleep, nutrition, or stress. Simply relying on predetermined intensity percentages or loads is far too simplistic and does not take into account the chaotic nature of human physiology.

I hope this helps you decide if this form of training is beneficial for your goals.

What's The Difference Between Squats And Hack Squats?

What's the difference between a regular squat and a hack squat?

There are various squat techniques. The most common in bodybuilding being the back squat. Here the bar is placed right below the last vertebrae of the neck. This high bar position allows for more of an emphasis placed on the quadriceps because the torso will remain more erect.

The barbell hack squat is very different than the machine that is often seen in most health clubs. This variation is very useful in developing the posterior chain (low back, glutes, and hamstrings). The bar is placed behind the individual on the floor, very similar to a deadlift. The difference between the deadlift and the hack squat is that the bar is behind the body instead of in front. Because of the increased torso angle, there is more emphasis on the posterior chain rather than the quadriceps. However, this is an excellent exercise for development of the entire thigh.

Get Ready For Baseball?

I have a schedule I use. I use this schedule as I do because I am 5'8", 135 lbs, 14 years old and have had no serious injuries. I bench 125, squat 195, and I don't do deadlift because of possible back injuries (besides light weights). I was wondering if you could give me workout tips. I have baseball starting in January. I would like a workout that gets me ready for that and that gets me there with bigger muscles. Here is my current schedule:

Sunday: 3 sets of 8 for all

85 pounds bench press
75 pounds butterfly
75 pounds lat pull down
85 pounds single leg curl out
185 pounds double leg curl out
65 pounds curl
35 pounds skull crunchers
85 pounds squat

450 crunches
2 miles run/jog

Monday:

stretches
push-ups
phantom chairs
etc.

Tuesday: see Sunday

Wednesday: see Monday

Thursday: see Sunday

Friday: see Monday

Saturday: Throw the baseball around.

There seems to be a confusion upon what the goal is and the training to represents. If your goal is to improve your physical preparation for baseball then the training must reflect that goal. Being 14 it is hard to know what is appropriate to do for such a program.

When in doubt there are some very basic rules you can follow to help ensure you are on the right track to success.

1. Focus on multi-joint movements (squats, deadlifts, snatches, pull-ups, benches, etc.)

2. Do not workout with weights for over an hour, make sure to implement sprints as well for speed development. It is important to remember for sporting development that weight training is a form of supplementary training for the sport. My colleague, Keats Snideman, has just written a great article on proper periodization of all these ideas.

3. Try to lift three to four times a week, more is not always better and can often inhibit your progress.

4. Vary your rep and set schemes. Because of your age you do not need to focus on very heavy lifting, but can use various speed of movements and rest intervals. This can help provide the preperation you need for your sport.

Remember, your training needs to ensure the fact you are not going to hurt any aspect of your performance on the field. Bulk in itself will not make you better unless it is from the correct form of training. This information is also outlined in Coach Snideman's article.

I Have No Power Rack. What Can I Do?

How can I compensate since my gym does not have a power rack or anything to hold a squat barbell?

There are still options available for one that does not have a power rack available, which is still a crime in my mind. Depending upon your goals there are the following methods that you can use.

Bodyweight Exercises:

Hindu Squats
Hindu Jump Squats
Single Leg Squats
Sissy Squats

Weighted Exercises:

Clean+Front Squat
Deadlift
Barbell Hack Squat
Overhead Squat
Lunge Variations
Single Leg Deadlift
Swings
Clean+Push Press+Back Squat+Jerk

We will be posting pictures on such exercises in the near future. Please keep followning our site to find these pictures.

Do Ephedrine Products Cause Urination Problems?

Just wanted to let you know that I have enjoyed some of your articles and I have a question. I know you're not an MD, but how much do you know about ephedrine? A few months ago, I was taking Muscletech's Hydroxycut and started experiencing some plumbing problems (infrequent urination and tougher to urinate). I had gotten to the point where I was taking the highest dose at 6 a day. Without delay I stopped.

My 2 questions are do you know of anything that is comparable to Hydroxcut in regards to the rise in energy level? While on it, my energy went through the roof. And, are non-ephedrine products a better choice to off-set the problems I began to experience? I had looked into EAS' non-ephedrine thermogenics, but they had the same side effect banners on the back of the bottle as the ephedrine products had.

That is surprising you had difficulty urinating. The fact that these products also contain caffeine, most will notice an increase need to urinate as they also act as diruetics. However, if you found a particular problem and it went away once you stopped using the product then I would recommend you stay away from these types of products.

Since these are stimulants, you are not going to find other products that provide you the same "boost" that other supplements normally would. However, I have had success with neurotransmitter products. Instead of raising your heart rate, these products focus on increasing certain chemicals in the brain that allows for better focus and concentration. In essence, you feel more alert and awake without the heart pounding type of effects. Some of the better products are the following:

Biotest's PowerDrive
Twinlab's L-Tyrosine

How Can I Get A V-Shape Body Without Using Weights?

What exercise should I do to achieve the V-shape body at home without using a machine?

The v-shape is simply the growth of the latissimus dorsi (the largest back muscle) and decreasing body fat so that the waist appears smaller. The lats are trained in various ways, but the following exercises can have the greatest impact because of the load placed upon these muscles.

Chin-up/Pull-up variations
Bent Press
Windmill
Overhead Squat
Overhead Pressing work

Done properly the lats are heavily used. The key is to still develop programs that focus upon compound movements. These programs should keep the emphasis on the bigger muscle groups as this will lead to a much more efficient routine. Even the bench press can be a great lat exercised if one uses more of a powerlifting style.

We will be posting pictures of all these exercises shortly. Check back on this page.

E-Mail me at AAPJosh@aol.com with questions or comments.

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