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Coaches Corner: How do I push past a strength plateau, and what is the difference between slow and fast twitch muscle fibres?

by Shaun Kober
February 22nd 2021

I've had so many great conversations with friends and colleagues about what we see happening in the fitness industry, and thought to myself, "I wish we would have recorded that."

what does it mean to live life to the fullest train to your potential and perform at your best, Leave nothing on the table. That's a non negotiable is that I I strive to be better every day because if I'm not on top of my game, how is anybody else gonna follow me down the road? Keep demanding more of yourself to to live up to that potential and to stay hungry. Training is progress. You know, when I look at the word training, I think of steps, baby steps to get somewhere that you want to be and that is basically your life journey. That's a mindset itself, man, it's like, it's not just about I know that for you, a lot of that's about the physical, but we're constantly in training, whether it's growing our skill sets, whether it's growing our physical bodies, whether it's growing our relationships whatever and all of that is a training ground and that kind of goes back to the mindset that we just talked about. You underestimate yourself and you don't even start, but then once you start, you often surpass what you thought you could do performance your best mate. That's that's sort of what life is all about. You don't have the knowledge and have the fitness to healthy ambition and drive that no matter what comes along.

When that next phone call comes, I can just say yes, I don't have to worry, just go and do it, yo what's up guys, welcome to today's episode of the live train, perform podcast? I'm your host, Sean Cobra and this is one of my coaches corner episodes with Will Foden. Please note that this is part three of a one hour, 40 minute conversation with him. In the first two episodes, we discussed the current state of the health and fitness industry. We talked about some of the tools that we've been using in our own lives. We've spoken about some of the strategies that we've used with some of our clients and we've also touched on social media influences in this episode. It is a Q and a session questions have come in from my listeners and followers and we sit there and have a discussion to answer those questions. The questions that were asked were in regards to building strength when you feel like you've hit a plateau. And the second question was regarding fast twitch muscle fibers and slow twitch muscle fibers.

What is the difference between those two? Let's get this episode underway. So the first question that had came in was how much of a role does your mass play in how much you can lift? Uh wait moves. Wait, anybody who's an expert in my opinion, Obviously not not just in my opinion, but from from experience is an extreme example of Eddie Hall. Anyone who knows Eddie Hall, there was 196 kg when he pulled 500 kg. He's around the neck of the woods. He's now at 1 60 he's now doing boxing massive humans. Big dude is a unit. Uh, and I've actually trained his gym strength asylum, that is the most mental place. Both fuck me and uh everyone, there's a unit. But yeah, from the analogy of weight moves. Wait, Yes. I mean you'll see a lot of guys will see powerlifters who you've got to call it a power belly or their their their vast humans. Yeah, obviously mass is gonna, from a law of physics is going to help move more mass. But then it depends on what situation you want to, you're talking about from there's obviously power to body weight ratio and the bigger muscle groups as well are gonna make a massive difference.

So an example we use delivers as a, as a, as an example, like if you've got small, weak glutes and hamstrings, you're dead lift is going to be very limited on the flip of that. If you've got massive hamstrings and massive ass, you're more likely to have a better dead lift because of you mechanically. You've got the leverage to do so. So yeah, like I'm massively do, but within context for sure. Yeah, yeah, yeah. Just to give a little bit more context to people that are listening because I did send will through these questions and the screenshots that I got from these people. Um but just to give people a little bit more context. I've been doing strength training for a few years now and at least in the primary lifts. Being the squat dead lift and rose. I've been able to add weight consistently over time and I can often lift heavier than men who weigh more than me, but over the last couple of months have stagnated and haven't been able to increase my weights. So if nutrition, sleep recovery, varying rep ranges and types of lifts, etcetera, um we're kind of on point like what would the issue come down to, would I need to put on some mass to lift more weight or what's your point on this?

I would yeah, I mean it's very much so, it will be written on mass because a bigger, bigger muscle has more force potential. Like if you're bigger than the more active the muscle is the bigger the fourth potential that it has, but also like it can it be a technical floor? So it depends how much of a jump she was talking about. Again, forgive me, like you say, we say it's context, like we both know that if you if you dead lift properly and you keep the bar close to you, it's a lot easier for you to actually pull off the floor, you use this less distance you utilize it. We can it's better if you're if you're not turning your elbows back, for example, not keeping your back and back engaged, you're gonna puncture and you're gonna use your back. So if imagine all of this is perfect and she's asking from, I am, I am currently training optimally and I need to to push the next m the next sort of level. I mean a way of doing is dropped back to three weeks ago and then try and repeat that method again because sometimes you can see that that strength plateau is just because you haven't had enough volume or stimulus towards that or the physical element of increasing that muscle um is definitely going to be beneficial whether you're doing upper body, you've got to have a stronger, bigger upper back or whether his legs, whether like me for example, because of my past injury, I have to do a lot of quad work because I'm very posterior dominant before I was very anti dominant for sure.

Yeah. Um so I know the girl who is asking this question and she is tall and very lean, like body fat percentage is like fuck, like 18%, you know, very, very lean and she stays like that all year round. Um So, you know, for her to answer this question specifically for her, it would be, what was that? Is that a motorbike next door? I've got the next door about to knock for knock a wall through, may be sure not in here, but that's literally the other side of the building. So they put a machine gun and there was a bad, sorry, okay, um so yeah, I know this person and what I would say is that, you know, she is very lean, So I would say um you know putting on some muscle mass is going to aid in your ability to lift more weight. Now she is a very strong girl. Um So you know the analogy that I like to use is that when it comes to strength it is like the amplifier, right? So strength is a functional adaptation meaning that our brain sends a really strong signal to those muscles to then linked together the kinetic chain to stabilize the joints and then up regulate force production.

Which means it needs to basically contract those muscles as hard as possible to shift that weight. Now a bigger muscle leads to more strength potential. Right, bigger muscle fibers. More muscle fibers. Alright. Which is hypertrophy. Now hypertrophy two types of hypertrophy. My fibula and soccer players make my fibula hypertrophy is where we increase muscle fibers muscle size. Right? So um now we have more muscle fibers or bigger um muscle fibers that can now produce more force. We still get that signal. But now those bigger muscle fibers can produce more force. And we also have cytoplasmic hypertrophy which is basically the fluid in the muscles that's going to kind of give your pump, make you look good whilst your training but they're not really going to do too much for you afterwards. All right so um looking at hypertrophy I would say yeah recommend um doing a little bit of hypertrophy.

Some bodybuilding style work so that we can build the muscles um make them bigger before we then cycle back into a strength training protocol where now we have bigger muscles, we send a stronger a strong signal to those muscles. Now they have a higher capacity for force output. Absolutely. And within that question, the main thing I'd say for a female as well is what they're eating is massively important. A lot of females don't have, they always steer on the lower side of calories regardless of what they're asking for. And what I found with females is because of metabolic forgiveness. Uh huh. They females they forget all the rest of the metabolism people again, females about and it's not particularly lady, but other people that be listening who are females who lift weights is that you've got all these other factors you need to take into account. So you want to get stronger fueling that it's really important.

Males is the same. But I think females especially, they've got more of a narrative of eating less. So you've got to fuel that for sure. Mm That's a good point. We we spoke earlier about energy balance and, you know, a lot of people, our focus, majority of people that, you know, let's be honest, majority of fucking general population clients that come to us our weight loss. Right? So we need to create energy energy balance deficit. Okay, if you're trying to put on muscle we need to go the other way. we need to create an energy balance surplus. All right now I go into this in a lot of detail in my nutritional pyramid of importance miniseries, which is 3.5 hours of fucking setting up your nutrition. So I'm boston go, you know, But essentially when we're going into a surplus, the goal is to, you know, just increase your calories just enough for your body to go, All right, I'm getting some extra energy coming in now. I want to send the right signal through resistance training, taking my muscles through full range of movement, creating that strong contraction.

Um, so that I break them down. And now the extra energy that's coming in my body can then start petitioning those calories and start pushing them towards repairing muscle and creating or rebuilding those muscles bigger stronger faster. And what also is going to come with that is, you know, you're going to be um stressing the bones as well. And your brain is going to be like, hey, we need to increase bone density so we can deal with these stresses better later on. We need to make our muscles stronger so and bigger so we can deal with these later on. And you know, it's not about um we need to be careful when we go into a calorie surplus as well because if we go into too much of a calorie surplus, then, you know, we'll put on a little bit of muscle, but we're also put on a lot of fat. Yeah. So we need to be in enough of a surplus to be able to put on muscle without putting on or minimizing the fact that we're putting on and that's going to be completely different for every single person. You know, if someone's eating 3000 calories and a day and they're trying to put on muscle, I might be able to push them up, you know, four or 500 calories a day and they're putting on fucking 90% muscle and 10% fat and I'm okay with that, right?

But if someone's eating um 1500 calories and they're trying to put on some muscle, I might only be able to increase their calories by 50 400 calories a day. That's me. Yeah, yeah, yeah. I'm waver very, it all comes down to body types as well. Like you said, some people, I'm sure in fact, like I'm a method actor ending. So I I don't, I take minimum about carbs, I can keep my salon, but I can put body fat really quickly. Like you mentioned before this lady who's who's who's tall, she's lean, she can ramp up her carbohydrate because she had absorbed more. Um and you you said the differentiation between how much you can push the surface to be different because they vary depending on obviously her side for sure. That's a good point. Let's talk about the different body types and body shapes. What's it called again? You got more and more than a massive wolf. Yeah. How do they, what's the name that they used to categorize that Samantha? Yeah, I'm it's weird, man. Like I was I was talking to one of my mates probably a year ago now and we're talking about that and he was like, oh no, that's been debunked.

And I was like, well it may have been debunked okay. But it's like everything, man, like people take a little bit of science and they run with it and like science is always science is always like, well that's wrong because fucking blah blah blah and that's wrong. Well, guess what? Like to me there's got to be some truth in that because the reason I say that is because I look at fucking real world people in front of me and there's going to be people. Yeah, exactly, man. There's gonna be people who, you know, are bigger bones, so to speak, right? And like they walk past Mcdonalds and put on five kg, you know? But they're also, but they're also strong as fuck, right? They put on muscle, they put on muscle really fucking easy, but they also put on fat, easy, right? And then you've got ecto morphs who are fucking tall and lean and skinny, you know, and they struggle to put on muscle and they can eat whatever the fuck they want. They don't put on weight. You know, they like, and people like, oh man, that person can eat whatever the fuck they want, They're so lucky, blah blah blah. And it's like, well that dude is trying to put on muscle and he's eating a fuck load and you can't put on muscles.

Yeah, that's that's a problem as well, man. Like, that person's metabolism is firing so fucking fast that they cannot eat enough to be able to keep up and, you know, go into that calorie surplus to put on muscle, you know? So yes, they can eat whatever they want, barely put on any fat, but they struggle to put on muscle as well, you know, the typical hard gainers and then you've got a metamorphic which is um typically someone who, you know, put on muscle relatively easy burns body fat relatively easy. All right, now, we're talking about like a triangle here. So, you know, metamorphic to morph and morph. Now, not many people are going to fit into those nice clean categories. Okay, if we draw a triangle and have each one of those categories on each corner, you know, there's going to be a sliding scale where some people are going to have some, you know, ending more Yeah, traits, but then they might have some metamor traits as well because if they start training properly and they, you know, they really fucking dole their nutrition and then they can start getting the results that they want and you know, so understanding that sort of stuff, I think is um important?

It's not, it's not the purpose of this episode, but it is important to know like where you're at and you know, so many people go, especially people trying to lose weight. Um and I've heard it many times before, people like, well you've never been overweight, so you don't know what it's like to bubble butt and I'm like, motherfucker, I was 16 years old, fucking 60 kg. Wringing wet playing rugby against adults or 110 kg. I'm like getting into the gym doing whatever the fuck I could eating everything I could, trying to put on muscle, trying to put on size and it I was like, fucking spinning my wheels, man, I was like, going insane because I could not put on weight, but I also realized that I was also a very active child, burning off everything that I was putting in, you know, and here I was training more and more and more trying to put on size, but what I was actually doing was just burning off the fucking energy that was putting here, but similar, I started off, I was a big was a unit and then someone took the piss out of me and your seven, I just went right, I did the opposite, I went really skinny and then I built myself back up again, but take some no in your body.

I think, like you said, why don't you start measuring, you can slide that scale yourself. Like who's to say that you're like, we can't get to calibrate calibrate exactly how many calories you're burning unless you take an actual mascot to see it. But if you track your calories and you're hitting the numbers that we're talking about and then we slide them up a bit and see what happens. You'll then have the ability to adjust. I've checked my calories for four years. So I mean I've lost, I started came to Singapore 105, the lowest I've been his 90, I sit in 95 now and I'm fully responsible and don't get me wrong. I personally like having a coach because it's more of an accountability and the like, and, and, and we're a lot more we see the bigger picture of nutrition, but I think what people don't do is they don't jump on the back. They don't jump on that. They think measuring is I just want to give you a number and I want to do it where you're like, no, no, no, because you, we could say that you are on a calculator that you, you should be a at 25, but then you start tracking and you're currently 1200 then it's a whole nother animal when we've got two sides of the coin where it's very, it's like you said, the science and the art of coaching.

I think that's a big one that people need to get around, get around. Yeah, it's it's very difficult to explain what we're talking about here in such a short period of time. But again, you know, seven a half hour, sorry, 3.5 hour fucking seven part miniseries on nutrition. So, every single person is different. And I mean, the point, the point of this is that, you know, people come to there is generic numbers that we look at and go, right, basal metabolic rate for males should be here at this age and weight and blah, blah, blah. Like, there's generic numbers there that we can base our, you know, our energy balance manipulation off whether we want to go surplus, build muscle or um deficit, lose body fat, etcetera. But, you know, the fucking point is, like, those numbers don't work unless you already fit into that category, nice and neat. And your metabolism is already where it should be. In theory, in reality, that is never the case. In reality, you're eating way too much moving, not enough, or the complete opposite.

You know, and your metabolism is going to adapt because that's what it fucking does. That's what it's supposed to do, you know, to keep us alive. It's going to adapt metabolism is going to slow down and speed up metabolic processes. Um, you know, dependent upon how much energy is coming in and what we're doing throughout the day activity was etcetera, etcetera. So again, go back and listen to that episode, all those that that miniseries. Um Now the other thing I want to touch on is we kind of went off on a massive tangent then but I want to be around the iceberg. Just kept going to get back, get back. Yeah. Now I want to go into some different techniques for building that strength. So if we're talking to that person who um maybe goes you know what, I'm I don't want to put on muscle mass. I'm happy with my body shape right now. And how much muscle mass I have, how lean I am. Then we need to start talking about, you know, some other very variables that we can use and that might be, you know, looking at different muscular contractions.

All right. So, we can build strength by you know, focusing on sn tricks. We can build strength by focusing on isometrics. We can build strength by focusing on you know, and we can and again going back to what you said before, there's many different types of strength. Right? So you said that you're a fucking strong dude, that is magnitude of force. Okay, how much force can you produce? Right, this is one rep max dead lift. Then the other thing that we have is yeah, that's that's our jam bro. Everything else. That's it. But but this is our magnitude of force. So if we think about how much force can we produce magnitude of force. Okay, we also have rate of force, right? And this is where we're looking at more power based movements and it's not so much about how much um Wait, you can shift, it's about how fast you can shift that weight. Okay, Because now we're increasing our contract availability of those muscles. Okay? So if I can bind rate of force with magnitude of force, now I can contract those muscles a lot harder a lot faster and drive through those sticking points.

All right. Um Then we have our repetition of force. Okay, can we maintain this force production for extended periods of time? Right. So it's basically like max strength is our magnitude of force than our radar force is kind of our power speed. End of the spectrum, yep. And then our repetition is more of our body building hypertrophy strength, endurance style training, yep. Now the last thing I want to add to this as well is that if you want to increase strength again, going back to what will said earlier, it's like looking at the muscles surrounding the joints and looking for any weaknesses. Looking for any muscular imbalances dysfunctions, muscles that maybe aren't firing as well as they could be. And something that I always fucking talk about is stability. If your joints are unstable and the certain muscles surround the joints that aren't firing properly to hold that joint in the correct alignment, the correct position, then your brain is literally fuck off mate.

So now you're good um your brain is literally like a governor and it is going to down regulate force production. So if your joints are unstable cause certain muscles aren't firing, then the muscles that are firing aren't going to receive as strong a signal from the brain to contract as hard to produce as much force. Yeah, absolutely, and like you said, is people are listening, if you if you if you when you're at that end range for example, you're hyper mobile. The biggest thing that I find, again, I have this when I worked in the school, I was a strength conditioning coach for like rugby teams and network teams. Young females are very, very flexible, but they're not very strong and like you said, is that's a huge sticking point of that demographic is getting someone strong because getting someone strong to allow them to express that force in whatever manner. We're asking them what you said, you have to have a base level of strength to be able to produce power to be able to be faster to be able to actually, to be stable.

You need to learn to stabilize a joint through function properly. And that comes from time to time off. Mhm. She's also, I wonder what they're doing up there. I know that I actually got it, there's a hole in one of my, one of my doors here actually walked in on the room, we're doing upstairs like could you come and sort me out? So they they come down and show him. I know, Cool man. All right now let's move on to the next question, which I think is a good segue. I was going to talk about visualization um but I'm obviously wary of your time. I might cover that in another episode maybe on my own. Um But I think I got a question that says, explain the difference between fast twitch and slow twitch muscle muscle fibers and how to train them. Do you think that ties into what were just talking about a little bit better literally? Like people people don't who are versed in this uh you got slow twitch muscle fibers, so you're slow to your sort of your aerobic. So your longer endurance pathways are governed through slow twitch muscle fibers.

And you've got fast twitch muscle fibers that are broken down to 22 different types. You've got Type A and type B, Type B A catalytic so that they're sort of mix between you use both oxygen and uh anaerobic pathway to sprinting pathways. And then you've got your your type to be fiber that you're purely a teepee and sort of creating dominance. So they're going to be your highly lip your full force speed and power is derived from your type to be fibers. And your type two A fibers are going to be sort of your your strength, endurance, strength endurance or where you're building up lactic acid where you're not using oxygen. Those are gonna be the sort of ones are gonna be producing force. And then we said the slow to each other. More aerobic. Yeah. Yeah. And just to give a little bit more context before we dive into this a little bit more detail. Um The question or the message that I got was this from a dude that I know that's trained at Tiger last week in a group class. I did lifted three sets of four reps, 450 kg This week was flat out doing three sets of 20 reps at 70 kg.

But a chick and some others did this with E. But I would have no chance at doing that. Um He says I read some red once. Somewhere along the lines of there's two types of fast twitch and one type of slow twitch which will just covered and turning fast twitch cells to slow twitch is possible, but it's not possible to turn slow too fast. I have the impression I fucked up somewhere. And based on my very limited understanding, I must lose the slow twitch muscle I have and build fast twitch from scratch. So Mr. Cobb's what can you offer as advice or direction. Um Now as well just spoke about, you know, we're looking at fast twitch and slow twitch. I like to make it really simple. I just you know, I don't break it down in too much into like the fast twitch type A Type B. I talk about just fast twitch and slow twitch and you know certain areas of the body are going to be made or a whole all of our muscles are made up of um these types of fibers um and some areas of our body are going to be made up of more slow twitch fibers and some areas of our body is going to be made up with more fast twitch fibers.

So um you know, kind of understanding what your makeup is in different muscles will help you train them and you know, there is there is research suggesting that you cannot turn slow twitch fibers into fast twitch fibers. Um but you can kind of train fast twitch fibers to become better at you know, slow twitch roles and functions. Okay, now um let's talk about this a little bit more detail because well, did just mention, you know, the slow twitch fibers are a little bit more um kind of connected to the aerobic system. Okay, so when we think I'll talk about energy systems a little bit so then it makes a little bit more sense and we'll feel free to jump in bro and add as we go. Um So aerobic system is fueled by oxygen. All right now, when we think about exercises that is run by the aerobic energy system, we think about running Alright, long distances, Like a marathon runner. Alright, that is your aerobic energy system. It's low intensity long duration.

All right now, our slow twitch muscle fibers are connected to that energy system. Okay. And they're slow twitch fibers just contract at a slow rate to keep you moving. There are a lot more endurance based. Right? So, yeah. And then we have our and you know, think about certain areas of your body that are going to be predominantly made up of slow twitch muscle fibers, probably carves. I forgot that. God, a car like a five year old, probably probably carbs. Right? Because we spend a lot of fucking time walking around. So our cars are literally always working throughout the day. Right. Other areas of the body might be a little bit more slow twitch as well. Like maybe our arms, our biceps triceps, et cetera. All right. Um Then our fast twitch muscle fibers as well said I'm not gonna go too deep into this because I don't want to confuse people, but I'm just gonna say fast twitch muscle fibers which is going to be connected to our anaerobic energy system. All right, so, our anaerobic energy system is going to be um you know, are short, sharp high intensity explosive movements that also burn out quite quickly.

Okay, so how I like to think. Yeah, yeah, very limited. And again, going back to what will said, you know, we've got an elastic energy system which is going to be um you know, fueled by what you say, it was type two A two B. Yeah, it's gonna be like our super explosive energy system that's going to think like sprint jump throw, like anything that you're doing fucking max effort really fucking fast, but it burns out really quick. Like that's our that's our jet fuel, right? That burns out very quick for most people. That's going to last somewhere between, you know, 3-12 seconds is whatever you're somewhere in that range. Yeah, that's your that's your 80 be creating. They said the type to a ones are the ones that you said about the lap tape laptops because you can't you have you haven't got oxygen. That's the big one is like slow twitch relies, it's got slow twitch muscle fibers are red because they are full of blood and they get oxygen freely. Where's your fast fibers? If you cut yourself open would be more, they're not, you don't go there and cut yourself open for everybody. No, but if you were to see your muscles, there'll be more white in nature because they haven't got an oxygen supply.

So that that's the way I always describe to people, is that when I when I can't breathe very easily, I'm usually in that anaerobic zone or either producing lactate during a speed or an intense exercise and then from a slogan standpoint, you should be able to breathe because like you said, aerobic stuff is continual and it's it's never ending with anaerobic. Like you said before is limited, you only got you got a ceiling and once you hit that ceiling, so you later, it's not gonna happen where aerobic you can keep on going. Yeah, yeah, so anaerobic literally means without oxygen. So your body is using chemical processes to create this energy and again, you know, it's broken down into a lactic and lactic and we won't go too deep here, but then that's linked to the type to a type to be muscle fighters. Being the fast twitch. Now the thing with the fast twitch muscle fibers is they are highly excitable and very adaptive. Right? So how do we train them? We fucking lift heavy, we produce force rapidly, We train strength, we train speed, we train power.

Okay, now, the issue is, most people turn strength speed power into endurance. They take these anaerobic movements and they turn them into aerobic movements and all they're doing is limiting their ability to fire these fast twitch muscle fibers which are very adaptable. This is how you build strength speed power and muscle as well. Right? So, you know, if you're this is there's a problem, I see a lot in the Gm is people take these excellent excellent, like crossfit. So fucking prime example right now, I am a crossfit coach bro, I am a crossfit coach but that's that's something that I fucking hate about, I'm like, I come from a strength and conditioning background, I'm like, you know, um Power cleans, excellent exercises, you know, um pull up, excellent exercise gymnastics work excellent. All these fucking amazing exercises in their own right? But they are very specific, right? We're training specific movements. Were training specific muscle fibers, were training specific energy systems, right?

But if I take all of those excellent exercise and I put them into a fucking am rap. Now, I'm taking all these amazing fucking strength, speed, Power anaerobic based exercise is really good for producing high amounts of force, very fucking fast and building muscle and you know, firing up those fast twitch muscle fibers and now all I'm doing is putting them in a circuit and I'm getting them to fire sub maximally and I'm training them, I'm training these fast twitch muscle fibers to act like slow twitch muscle fibers. Yeah, you said it is is someone people always ask you, how do I get stronger? And people always associated? And you're like, you need to lift heavier, were higher intensity with the bigger rest period and actually train strength and speed, not strength. So many people, it's the big one, you'll see as well, and even more globalized gyms and other gyms is people don't understand the rest times of them as well, So they were like if you get if you said if you come off a heavy dead lift and it's a prayer 85 90% you need to have a little sit down or I'll have a little like, I'm not a minute like, whoa, this is um lifted, I've gone in here, I need three minutes off.

Not you Cpt is doing dead lifts and they're running off to the bench pressing 30 seconds, you're like, no, no, no, you're not. That's not the point. Like they you need to put it in, like you said, I have it in its where it's suited, not just shotgun fucking, have all of it, use it, use it for what it's fucking good for. Yeah, right? Like the analogy that I like to, let's go back, let's go back to the toolbox bro. Like if I if I've got a fucking, if I've got a nail that I need to, you know, punch into something like old mates doing right now, yeah, shit drilling. If I've got a nail that I've got a punch in, I'm going to grab a fucking hammer. You know, if if I've got a screw you, well look at what always doing, he's fucking drilling into the wall, right? I'm assuming that's concrete, right? So that's going to be a hammer drill with a specific fucking piece, right? That tool is right for that job. He's not going to get a fucking screwdriver and a hammer and start smashing that smashing that screwdriver into the walls to create that whole, right?

But that's but that's what people do with training brokers. They take these fucking they take these awesome tools that are good for really specific things and they use them for things that they're actually not very good for. You know, here's the thing I could, can I fucking, can I drill a hole? Can I make a hole in the wall to hang a picture or something with a fucking hammer and a screwdriver? Yes, I can. Is it optimal? Absolutely not. You could have a screw job, but I thought it was, yeah, that's that's what happens is you can't really steer away from it. And that's what I love about the fitness industry and hate as well as it hasn't really changed that long really. Like you said, since forever picking up heavy stuff going to get you struggle to build muscle, not picking up some maximum loads over reps that will shit form isn't gonna make you stronger stronger. It's so, I mean like that's what I love about is like you said, it's the basics man, and putting it where it's supposed to be, is obviously going to be way more beneficial. And at the same time, Yeah, 100% 100%. Now what I wanna do is tie in um the fast twitch fibers and the slow twitch fibers to kind of what we spoke about before with the magnitude of force, the repetition or duration of force and the radar force.

Okay, so your magnitude of force is your strength training? Think power lifting. Right, So this is going to be your fast twitch muscle fibers. Right? Think about how long it takes to hit a one rep max two rep max three, right max? Probably no longer than 12 seconds. Right? And it's a fucking all out effort to create as much contraction as you can create a really fucking strong signal. Get as many muscles firing as possible to shift that weight. Right? That's going to be our fast twitch muscle fibers connected to anaerobic energy system. Then when I go into um you know, my speed based work, my power based work. Now, I'm looking at my raid of force right now, if I want to get that, you know, might be a barbell, it might be a dumbbell kettlebell, it might be a ball. If I'm doing some sprints jumps, throws like let's say let's take sprinting was really fucking easy to explain. Alright, if I'm sprinting at maximum effort, how long can I sprint for? At maximum effort? That is the point here, Sprint is maximum effort. A sprint is not I can do this for a kilometer.

That is not a fucking sprint. Sprint is all out as hard and as fast as you can. 100%. Right, slow, sorry, fast twitch muscle fibers connected to the anaerobic energy system. Alright, now that's our radar force, right? We're switching things on and off really fucking fast now, if I go into my repetition effort work, which is my duration of force. This is more of my bodybuilding stole training. All right. This is more of the slow twitch muscle fibers with a little bit of fast twitch as well. Probably going to be depending on how you do it. What exercise you're choosing is probably gonna be a little bit more aerobic base. Okay. It might be kind of sitting in that lactic aerobic Um you might be and this is where you know, you might do 20 reps of something and it's only kind of the last five reps where you really start getting that burn. So the 1st 15 reps are going to be driven by probably like the aerobic system and the lactic system working together because the energy systems don't work independently of each other.

They all work together. Right? So, so those last kind of 5-8 reps where you start kind of getting that lactic burn. All right. All right, now, that fucking um the energy systems starting to burn out your body is having to use that that lactic system to create oxygen to continue fueling and then that lactic burn that that fucking heaviness in the legs or the arms or whatever is like a byproduct of the energy system or the energy that's being created so that you can use it for that exercise or that movement. Yeah, yeah. And I got to go off that one as well. As you use the the slogan oxidative system to replenish your anaerobic systems like you said about lactic acid. You don't just sit like when you do create lactic acid, that's what you use uh where it's drained is actually using oxygen and go to your limp from that kind of stuff. You we we use the aerobic system to help Reload the Anaerobic system. So people who are young and they've done track and field, just if you're coaching, you'll do a sprint for 400 m and you really like job for 800 or whatever.

The point of that isn't just the extra, like you said we talked about earlier, but we think that's why the extra carry burn or some shit like no, it's not. It's to let you reload the gun and then go again. Um and the biggest thing that I expression of force that I've, I've been sort of looking too closely at the moment is more of a conditioning side is the bigger base you have the the ability, the more, the more ability you have to reload that gun. So the bigger, as you said Arabic base, you have the the the ability for you to actually recover faster to express more force more frequently is important. Mm hmm. Another example I want to give for these energy systems and probably the muscle fibers that we're going to be using, make it really simple, 100 m sprint is going to be that um fast twitch a lactic system which is part of the anaerobic system, right? It's going to be fucking maximum effort, right? But you burn out 10 seconds, 12 seconds. You can't maintain that pace, that intensity for longer. Okay, now, what we was talking about is now, if I want to repeat that, let's say I want to do 10 100 m sprints, I'm going to need to rest.

Fuck! I meant like probably 10 minutes before I can repeat that and match that time because of how um intense that was. And I've burned that fucking energy system out. Now, I need to use my aerobic system to replenish it so I can repeat that high intensity effort. All right now, the next energy system is still anaerobic system, but it's our lactic system, This might be still connected to our fast twitch fibers, but there's gonna be some slow twitch work in there as well. This might be our 400 m run right where we're working hard. We hit that 253 100 metre mark. Legs start feeling really fucking heavy. Actually burned that system out. Your body is creating these metabolic processes to generate energy. And now it's leaving this lactic as a byproduct and or waste byproduct that your body needs to then clear out and same thing if I'm going to repeat that and I'm going to keep the same intensity, I'm going to keep the same pace, then I'm going to need to rest, that rest is probably not going to need to be as long as it would be for the elastic system because the intensity is not quite as high, but then we go into the aerobic work and this might be a five kilometer run and we can maintain like a lower intensity speed, but hold that for a lot longer and you know, if you get to an end of a five kilometer run and someone's like, I want you to run another kilometer, you're probably gonna be able to do that at roughly the same pace or without dropping off too much.

So um I think that's a pretty good place to start winding up. Did you have anything else to add to that may now, like you said, it is the ability to recover faster. The ability to recover what you said about effort of, I could do five K than the extra one. That is purely you said, that's the difference between the aerobic system and anaerobic system is if I do 100. So like I said, 100 m balls out as fast as I can, I could not repeat that same effort again because I haven't got the gas to do it. Whereas if you have to do that five K option emotionally, I'll be calling you all the swear words another sudden, but I could actually dig, dig my heels and and and at least give you a close effort to that. So that's where the difference is. Like. Yeah, yeah. So those, those higher intensity efforts uh linked to our fast twitch muscle fibers which are fueled by our anaerobic energy system or systems. Uh, and then our longer endurance based efforts are primarily fueled by our aerobic energy system which is linked to our slow twitch muscle fibers.

Yeah, Sweet, love it. Thank you very much, brother. Let's wind it up and I shall let you go. I appreciate this man. Let's definitely do this again. Absolutely. Thank you for having me, cheers, bro. Legend. Thank you, ma'am. And there we have it. Part three of this one hour, 40 minute conversation with will photon. You can find all of his links in the show notes. If you enjoyed this conversation, please pass it off to your friends and family. If you believe that they can benefit from it and any five star ratings and reviews. Much appreciated. Much. Love Guys piece

Coaches Corner: How do I push past a strength plateau, and what is the difference between slow and fast twitch muscle fibres?
Coaches Corner: How do I push past a strength plateau, and what is the difference between slow and fast twitch muscle fibres?
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