Understanding Muscle Fibres for Maximum Gains
- Matt Gable
- Oct 7, 2024
- 7 min read
Updated: Oct 8, 2024
When building muscle, we mainly focus on lifting weights, counting reps, and tracking the calories. But if you want to take it up a notch and learn a little bit more about how your muscles actually work, I'll teach you how to maximise your muscle growth and overall performance. Muscles aren’t just one big lump of tissue, they are made up of different types of muscle fibres that each play a unique role in strength, power, and endurance.
I'll also be discussing whether there’s a need for you to target specific fibres depending on your goal, whether it’s bulking up, getting shredded, or doing both. By the end, you’ll understand why I train some clients differently to others and how I, as your personal trainer or online coach, can help structure the perfect plan that suits you. I’ll also introduce my partners, and explain how they can support your muscle gaining journey.
The Different Types of Muscle Fibres
Your muscles are made up of different fibres, each designed for a specific type of physical activity. There are two main categories of muscle fibres: slow-twitch (Type 1) and fast-twitch (Type 2) fibres. Under the fast-twitch category, we have several subtypes, including Type 2A, Type 2B, and Type 2X fibres. Each fibre type has its own characteristics, and understanding how to train them can make a big difference in your muscle-building results.
Type 1 (Slow-Twitch Fibres)
Type 1 fibres are endurance fibres. These fibres are more resistant to fatigue and are used during prolonged, steady-state activities like running long distances, swimming, or cycling. They produce less force but can keep going for a long time. If you think about activities where stamina is the key, Type I fibres are your go-to.
Type 2A (Fast-Twitch Fibres)
Type 2A fibres are the first type of fast-twitch muscle fibres. They are sometimes called "intermediate fibres" because they have properties of both Type 1 (endurance) and Type 2B (power) fibres. Type 2A fibres can produce a good amount of force and sustain activity for a moderate amount of time. They are activated during moderate to high-intensity workouts, like weightlifting for 8-12 reps or sprinting short distances.
Type 2B (Fast-Twitch Fibres)
Type 2B fibres are the most powerful but the quickest to fatigue. These fibres produce the highest force and are used for very short bursts of energy, such as sprinting at maximum effort, heavy Olympic lifting, or explosive movements like jumping. Since they tire out so fast, they’re mainly activated in situations where you need to generate a lot of force over a short period.
Type 2X (Fast-Twitch Fibres)
Some sources refer to Type 2X fibres as an “in-between” version of Type 2A and 2B fibres. These fibres also produce a lot of force, but they fatigue more slowly than Type 2B fibres. While they aren’t as commonly discussed as the other types, they play a critical role in activities that require both power and some degree of endurance. Think of lifting weights in the 3-6 rep range—Type 2X fibres are doing a lot of the work here.
How to Train Each Type of Muscle Fibre
Now that we understand what these fibres do, let's talk about how to train them to maximise muscle growth.
Training Type 1 (Slow-Twitch) Fibres
To target your Type 1 fibres, focus on endurance-based exercises. These muscles respond best to lighter weights and higher reps. You’ll want to aim for sets of 12-20 reps with a weight that allows you to keep moving without burning out too quickly. Another way to work these fibres is through cardio activities that last longer than 30 minutes, such as running, cycling, or even swimming at a steady pace. The goal is to challenge the muscle for a prolonged period while avoiding excessive fatigue. This is why bodyweight exercises like push-ups or squats for high reps can also be great for Type 1 fibres.
Training Type 2A (Fast-Twitch) Fibres
Type 2A fibres are the middle ground between endurance and power, so they respond best to moderate weights and moderate reps. To hit these fibres, aim for sets of 8-12 reps with a weight that’s heavy enough to make the last few reps feel challenging, but not so heavy that you can’t complete the set with good form. Exercises like deadlifts, squats, and bench presses using moderate weights will engage Type 2A fibres effectively. Think about your typical hypertrophy (muscle growth) workout—this is where Type 2A fibres shine.
Training Type 2B (Fast-Twitch) Fibres
If you're looking to build maximum strength and power, Type 2B fibres are where you want to focus. These fibres respond best to heavy weights and low reps, typically in the 3-6 rep range. When you’re lifting in this rep range, you’ll want to go heavy with compound lifts like squats, deadlifts, and bench presses. The goal is to push your muscles to generate maximum force, but because these fibres fatigue quickly, you won’t be doing long sets. The focus here is on explosive, powerful movements that stimulate fast-twitch fibres.
Training Type 2X (Fast-Twitch) Fibres
Type 2X fibres are tricky because they function somewhere between endurance and power. You can train these fibres by combining moderate-to-heavy weights with moderate rep ranges (6-8 reps). These fibres are heavily recruited during compound lifts that require both strength and some degree of muscular endurance. Exercises like power cleans, heavy squats, and kettlebell swings can help target these fibres. Short bursts of high-intensity cardio, like sprints or HIIT training, also hit Type 2X fibres.
Do You Need to Target Specific Muscle Fibres for Bulking or Cutting?
You might be wondering if it's necessary to target specific fibres when bulking or cutting. The short answer is that while you don’t need to obsess over training certain muscle fibres during these phases, understanding how different fibres contribute to your overall physique can help you train smarter.
When bulking, the primary goal is to add muscle mass. To do this effectively, you’ll want to prioritise your fast-twitch fibres (Type 2A, 2B, and 2X) by lifting heavier weights for lower reps. These fibres are responsible for the size and strength gains you’re after. However, you should still include some higher-rep, lighter-weight work to keep your slow-twitch fibres engaged and maintain muscle endurance. Using a variety of rep ranges and loads lead to greater overall muscle growth compared to sticking to just one rep range.
When cutting or getting shredded, your focus shifts to preserving muscle mass while losing fat. In this phase, it’s important to continue training your fast-twitch fibres with heavy weights to maintain muscle mass, but you can also benefit from incorporating more endurance-based work to keep your slow-twitch fibres engaged and help with fat loss. I often make programmes with mixed approach to training—using both high and low reps— which helps preserve muscle during a caloric deficit, which is exactly what you want when cutting.
While bulking and cutting have different priorities, a balanced training program that targets all muscle fibres will ensure you build and maintain muscle effectively in both phases. By combining heavy lifting with endurance work, you’ll optimise both muscle growth and fat loss, no matter your goal.
How Training with Me Can Help You Build Muscle
As your personal trainer or online coach, my role is to design a training programme that targets all of your muscle fibres in the right way. I’ll assess your goals, whether you’re looking to bulk up, get shredded, or simply improve your overall fitness, and create a routine that incorporates the right mix of heavy lifting, and rep work. We’ll both make sure that every type of muscle fibre is trained properly, helping you achieve balanced growth, increased strength, and better overall performance.
You won’t have to worry about missing out on potential gains because I’ll guide you through the entire process. We’ll use scientifically backed techniques like periodisation (planning your workouts in cycles) to make sure that you keep making progress without hitting plateaus or risking injury. Plus, I’ll be there to adjust your plan as needed based on how your body responds.
How My Partners Can Support Your Muscle-Building Journey
In addition to your training in the gym, achieving your muscle-building goals requires attention to other aspects of fitness, such as nutrition, health monitoring, and recovery. This is where my partners come in.
Fresh Fitness Food is your go-to for meal planning. Building muscle requires a diet that’s high in protein and provides the right balance of macronutrients (carbs, fats, and proteins) to support your training. Fresh Fitness Food offers personalised meal plans that are specifically designed for your goals, whether you’re bulking, cutting, or maintaining your current physique. Their meals are freshly made and are delivered every morning, making it easy for you to stay on track with your nutrition without the hassle of meal prepping. Use code MATTG to get £65 off your first order.
My Vital Metrics helps track your body composition, allowing us to see exactly how your body is changing over time. By using advanced body scans, we can monitor your muscle mass, fat percentage, and other key metrics. This data allows us to make informed adjustments to your training and nutrition. Use code MGABLE20 for a nifty 20% off your scans.
One Day Tests are the go-to for blood tests. They offer at home tests for people anywhere in the UK, or drop in clinic tests around London. These blood tests assess crucial factors like hormone levels and vitamin deficiencies, which can directly impact muscle growth and recovery. By understanding these key health metrics, we can tailor your training, nutrition, and supplementation to ensure your body is primed for optimal muscle building results. Use code MATT20 for 20% off your tests.
Are You Ready?
Understanding the different muscle fibres and how to train them is essential for anyone serious about building muscle or achieving next-level fitness goals. With the right training plan, you'll soon be able to smash your fitness goals. So if you're ready to get started, drop me a message or comment below.
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