RE: Stimulating fast twitch muscle fibre expression without using heavy weights

[Guest guest]

To train fast twitch fibers without using heavy weights you could use

electrical muscle stimulation (EMS). Modern machines come with different

programs (training protocols) already labeled for either resistance

strength, or maximum strength, or explosive strength (besides endurance and

active recovery).

Giovanni Ciriani - West Hartford, CT - USA

On Sat, Jun 5, 2010 at 6:59 PM, ansakwao <ansakwao@...> wrote:

>

>

> Does anyone in the group know if it is possible to stimulate the expression

> of fast twitch muscle fibres in the legs without using very heavy weights at

> low rep max with squats/deadlift etc? I have a couple of herniated discs and

> can't do exercises that apply heavy weight to the spine.

>

> Thank you.

>

> {Mod: Please don't forget to sign your posts with your full name, city and

> country of residence - thanks]

>

>

[Guest guest]

If you are concerned about your back, you probably can safely do heavy leg

presses.  Many place minimal stress on the back.

Ed White

Sandwich MA USA

>

>

> Does anyone in the group know if it is possible to stimulate the expression

> of fast twitch muscle fibres in the legs without using very heavy weights at

> low rep max with squats/deadlift etc? I have a couple of herniated discs and

> can't do exercises that apply heavy weight to the spine.

>

> Thank you.

>

> {Mod: Please don't forget to sign your posts with your full name, city and

> country of residence - thanks]

>

>

[Guest guest]

In addition, fast-twitch fibers would be activated when doing explosive

movements with relatively light weights that can be accelerated. This can be

done on the leg press.

Pérez

Reynosa, Mexico

________________________________

From: Supertraining [mailto:Supertraining ] On

Behalf Of Ed White

Sent: Monday, June 07, 2010 10:46 AM

Supertraining

Subject: Re: Stimulating fast twitch muscle fibre expression

without using heavy weights

If you are concerned about your back, you probably can safely do heavy leg

presses. Many place minimal stress on the back.

===============================

[Guest guest]

Have to say I vote for rehabbing the problem first and then building. When we

ignore our injuries and try to work around them, this usually means sooner or

later we have to take the time for the correction.

If I was going to do something that wouldn't load the spine heavily or other

places, perhaps dragging a light sled quickly or doing some light farmer's walk

up ramps or other obstacles might prove sufficient to do some fibre recruitment.

But I'd still vote for solving the pain and fixing the situation, then doing

some partial lifts to regain balance L and R and form corrections.

These are just suggestions and by no means to be taken as the exact fix for your

situation, please consult your local doc and other professionals and

paraprofessionals.

The Phantom

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado, USA

Re: Stimulating fast twitch muscle fibre expression

without using heavy weights

If you are concerned about your back, you probably can safely do heavy leg

presses. Many place minimal stress on the back.

===============================

[Guest guest]

Rest? Type 11x fibres are best stimulated by first removing them (i.e., do a

lot of strength training) then resting ( " detraining " ) (see research from

Andersen). IIB/X fibers are the so-called " couch potato " fibres. Most of the

research " shows a decrease in the expression of MHC IIb/x protein and an

increase in MHC IIa proteins when one commences resistance exercise " (See

archives Chiu).

Carruthers

Wakefield, UK

>

>

>

> >

>

> >

>

> > Does anyone in the group know if it is possible to stimulate the expression

>

> > of fast twitch muscle fibres in the legs without using very heavy weights at

>

> > low rep max with squats/deadlift etc? I have a couple of herniated discs and

>

> > can't do exercises that apply heavy weight to the spine.

>

> >

>

> > Thank you.

>

> >

>

> > {Mod: Please don't forget to sign your posts with your full name, city and

>

> > country of residence - thanks]

>

> >

>

> >

>

>

>

>

[Guest guest]

That's an interesting observation on the " potato-couch fibers " , and seems to

be confirmed by results obtained with electrical muscle stimulation (EMS)

training.

Research on exercise performed with EMS, shows that so-called maximum

strength EMS programs convert both IIx and I type fibers into IIa.

Giovanni Ciriani - West Hartford, CT - USA

On Tue, Jun 8, 2010 at 7:34 PM, carruthersjam <Carruthersjam@...> wrote:

>

>

> Rest? Type 11x fibres are best stimulated by first removing them (i.e., do

> a lot of strength training) then resting ( " detraining " ) (see research from

> Andersen). IIB/X fibers are the so-called " couch potato " fibres. Most of the

> research " shows a decrease in the expression of MHC IIb/x protein and an

> increase in MHC IIa proteins when one commences resistance exercise " (See

> archives Chiu).

>

> Carruthers

> Wakefield, UK

>

>

> >

> >

> >

> > >

> >

> > >

> >

> > > Does anyone in the group know if it is possible to stimulate the

> expression

> >

> > > of fast twitch muscle fibres in the legs without using very heavy

> weights at

> >

> > > low rep max with squats/deadlift etc? I have a couple of herniated

> discs and

> >

> > > can't do exercises that apply heavy weight to the spine.

> >

> > >

> >

> > > Thank you.

> >

> > >

> >

> > > {Mod: Please don't forget to sign your posts with your full name, city

> and

> >

> > > country of residence - thanks]

> >

> > >

> >

> > >

> >

> >

> >

> >

[Guest guest]

Ed,

's premise - that I will devote time and effort toward

rehabilitating my back as a priority, but am interested in maintaining leg

strength - is spot on. I'm interested in finding out if it is at all possible to

do the latter without compromising the former one iota. I fear that if I do

nothing at all for 6 months, then the stresses of retraining from the cold will

more likely plunge me into injury than if I maintain a level of leg strength

that is consistent with rehabilitating my back.

Thanks.

{Mod: Please don't forget to sign your posts with your full name, city and

country of residence - thanks]

> >

> > >

> >

> > >

> >

> > > Does anyone in the group know if it is possible to stimulate the

> > expression

> >

> > > of fast twitch muscle fibres in the legs without using very heavy weights

> > at

> >

> > > low rep max with squats/deadlift etc? I have a couple of herniated discs

> > and

> >

> > > can't do exercises that apply heavy weight to the spine.

> >

> >

>

[Guest guest]

I would suggest exercise with elastics (Powervertex, Vertimax) or Keiser, or

Whole body Vibration.

Huizing

The Netherlands

________________________________

From: ansakwao <ansakwao@...>

Supertraining

Sent: Sat, June 5, 2010 6:59:02 PM

Subject: Stimulating fast twitch muscle fibre expression without

using heavy weights

 

Does anyone in the group know if it is possible to stimulate the expression of

fast twitch muscle fibres in the legs without using very heavy weights at low

rep max with squats/deadlift etc? I have a couple of herniated discs and can't

do exercises that apply heavy weight to the spine.

Thank you.

{Mod: Please don't forget to sign your posts with your full name, city and

country of residence - thanks]