How to Build Fast Twitch Muscle Fibers

Many people don't know that their muscles are composed of two different kinds of fibers, fast twitch and slow twitch. Slow twitch fibers respond well to aerobic exercise and keep you going through long, grueling games and races. On the other hand, fast twitch fibers give your body explosive power and strength, enabling you leap and sprint. If you want to run faster or jump higher, you've got to build your fast twitch fibers.

Instructions

Difficulty: Moderate

1. Perform sets of short sprints twice a week in addition to your regular workout routine. Maximum effort sprints over distances between 20 and 50 meters give your fast twitch muscle fibers a fantastic workout.
2. Add one or two session of longer sprints to your weekly workout. Going all-out for more than 50 meters is extremely tiring, so run these sprints at around 85 percent effort for the best results. Focus on quickness and fluidity of motion.
3. Do plyometric exercises once or twice a week. Hops, bounds, skips and leaps challenge your fast twitch fibers to produce incredible levels of force.
4. Make time for weight training. Research studies show a direct link between maximum strength and overall speed, so using heavy weights to make yourself stronger will beef up your fast twitch fibers.
5. Eat a balanced diet with plenty of protein to encourage muscle healing and growth. Recovering from sprint workouts and heavy lifting sessions is tough without a solid protein base. Aim to eat .4 grams of protein for each pound that you weigh.

Tips & Warnings

• Focus on quality and not quantity when doing sprints and plyometric training. Training too much or too frequently causes overtraining, resulting in fatigue and a drop in athletic performance.