In this article I'm going to show you a way to
alter your body composition consistently, in and out
of season, you will be leaner. This is for those who
rise above 12 to 14% bodyfat in the offseason, it will help
you stay leaner even on the same diet. It calls for a
change in the way you train.
First you need to know that there is not just one
type of muscle fiber, but many. There are fast twitch
fibers, slow twitch fibers, and all of the
intermediates. A fast twitch fiber produces an
instantaneous, violent burst of power. This burst
cannot be maintained more than a few seconds at most,
then the fast twitch fibers are completely fatigued.
Obviously, fast twitch fibers are built through low
rep training with long rest breaks to let the fast
twitch fibers recuperate. This is a normal offseason
program, lower reps to target these fibers, because a
distinct advantage of fast twitch fibers is that they
have five times the potential for hypertrophy as slow
twitch.
But, there is something you need to know. You
probably believe that your offseason workouts are
burning quite a few calories, because of the higher
weights you use. Its true. The type of calorie is
important though. Fast twitch fibers use only
glucose, sugars, and carbohydrates to synthesize ATP
and contract. Its the fastest source for fast
contraction. So your carb depleted, you eat lots of
carbs in the offseason... but what does this spare for
your body? Fat. Very little fat is burned at all,
and actually much might be stored as your body adapts
to the low rep scheme and tries to preserve fat while
burning carbs. So, what to do?
The answer is simple. In a study published in
last month's Muscle and Fitness, it was found that, in
the general population, those with an abundance of
slow twitch fibers were leaner than those with more
fast twtich. Slow twitch fibers use fat for fuel
because they need endurance and long lasting energy,
not short bursts. It has also been shown that weight
training can cause some of your intermediate muscle
fibers to "change over" to either fast or slow twitch,
so you can alter your own makeup. Now, if your the
14% bf guy I spoke of earlier, you probably have
plenty of muscle mass already, but tend to lose some
in your struggle to get ripped. This is because your
precious fast twitch fibers that were previously
intermediates are the first to shrink in a diet,
because fast twitch fibers are the most inefficient,
producing high lactic acid and sapping the body's
energy source (glucose). The answer is all in how you
train.
One that has followed a lower rep scheme in the
offseason to add size for a while would do very well
to switch to a high rep scheme, with super sets and
drop sets. Since you will be eating well, your body
will not be thrown into shock, and thus will not be so
quick to shrink your larger fast twitch fibers. What
will happen, though, is some of the intermediates that
tend to be slower twitch will change over to
completely slow twitch, which will use fat for fuel
more often, which will make you leaner in general.
Even in your daily activities your body will be
"primed" to burn fat. An added benefit of changing to
a high rep, superset program in the offseason is added
vascularity when you rip down. You'll have more veins
and those look great. So what do u do when its
competition time again? Train harder, try a split
program that Arnold recommends in his encyclopedia,
its rough but it'll keep you in top shape. Always
guys, remember to train smart above all else, with a
strong, logical brain leading a powerful, healthy body
you can never lose.
Hi, I hope you like my article, I have included a few
more pics of me. I'm looking forward to writing more
for you! I've been looking for somewhere to spread my
knowledge to everyone I can. I want everyone to know
bodybuilding, because it has improved my life beyond
words. I feel so much better now, have higher self
esteem, am happier and more vital. I want everyone I
can to be able to achieve their goals :) This is why
I want to write for you. Thanks and write me!
Alton
beautifuldisaster420@yahoo.com
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