Hit Your Type II A & X Muscle Fibres For Growth : Power Movements Make You Grow

Power exercises such as high velocity isokinetic contractions e.g. forceful rotations during a spin class, plyometrics e.g. box jumps and standing vertical jumps, and ballistic movements e.g. short sprints and bounding, are integral to summoning muscle strength, power and growth! Shocking the muscle is key from time to time, so if you’re used to performing heavy compound movements or high endurance exercises, then it might pay you to incorporate some power movements into your routine to promote growth.

Forceful high speed movements such as a standing leaps, box jumps or 5 yard sprints are classic power exercises, but also consider exercises such as bench press throws, explosive lunges or power curls (one of the only times it’s acceptable to curl in the squat rack) to promote total power! These movements recruit the fast twitch muscle fibres, also known as Type II A and Type II X, these two fibre types are both high power generating fibres meaning they are capable of high levels of power and growth…there’s a reason sprinters are usually muscular and bulky!

Take a look at renowned strength and conditioning writer Jim Stoppani’s power curls video as a great example of how you can maximise growth in your biceps:

Also see his Jump squat video for a body weight power exercise:

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
Post a Comment

Please wait...