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Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Wednesday, September 01, 2010 7:15 AM

Tip 180: The external rotators of the humerus are mainly made of fast-twitch muscles and should be trained accordingly.

Structure dictates function, and the rotator cuff muscles are about 60 percent fast-twitch muscle fibers. The external rotators are power decelerators that need to produce high forces in minimal time. Because these muscles are usually undertrained, I usually recommend higher reps and slower velocities during the initial stages of training, gradually moving towards lower reps and higher training velocities.

 

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