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Tip 74: Train Fast-Twitch Muscles Before Slow-Twitch Muscles

Saturday, April 23, 2011 8:56 PM
When designing workouts, you should train muscles that are building for rapid, powerful contractions (fast twitch) before those that are building for high levels of endurance but do not contract as fast or as powerfully. The reason is because the fast-twitch fibers contract best when the central nervous system is fresh.

The two major muscles of the calf are the gastrocnemius (upper calf) and the soleus (lower calf). the gastrocnemius is about 60 percent fast twitch whereas the soleus is about 12 percent fast twitch. Therefore the gastrocnemius should be trained first, using an exercise such as a straight-leg calf raise; and the soleus should be trained next, using an exercise such as the seated calf raise. Likewise, when training the elbow flexors, the long head of the biceps should be trained before the brachialis. Thus, incline curls with a supinated grip should any form of reverse curls (palms down).

Copyright ©2011 Charles Poliquin

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