Dr. John Jaquish discusses another common fitness myth.
Full Transcript #
So, okay, let’s get started. A question we frequently come across is someone
says “Well, I don’t know about X3 because I’m training to fire, training to
engage my type two B fibers. I’m trying to get to a certain type of fiber, which
I know I’m more predisposed.” Like somebody who uses they’re like “I’m only
training my fast-twitch fibers and my slow-twitch fibers.”
It amazes me that there are still people believing that you can train a certain
fiber and not another certain fiber, based on its fiber type. Now there is such
a thing as fiber type, and they do engage at different rates. Now when I tell
you the rates, you’ll understand how stupid this line of thinking is.
So, this is just from physiology text. This has been around since the 1970’s and
we’ve known this. So, probably before most of you were born.
Types of muscle fibers #
So slow-twitch fiber, which is type one, engages in 100 milliseconds, so way
less than a second.
Type two A, fast-twitch, the difference between slow and fast, 50 milliseconds,
so it fires twice as fast. But that’s in a window of time that is immeasurable
by humans. I mean, instruments can measure it, but you can’t snap your fingers
100 milliseconds or 50 milliseconds apart.
Then of course, type two B is very fast, it’s 25 milliseconds.
So, the point is, you’re engaging a muscle when you exercise, when you use extra
or you lift weights, and if you’re contracting that muscle, and you’re conscious
of that contraction, you’re engaging everything. And everything grows—when you
stimulate, when you take the musculature to fatigue. Whether it’s standard
training, obviously a greater level of fatigue with X3, greater level of growth
with X3, but you’re fatiguing all of these things. They’re all firing. It’s the
speed of activation, that’s the only thing.
So you can’t really train for a specific fiber type. So, it is information that,
while it exists, is highly meaningless to you; therefore you should not pay
attention to it. There are many more other things that you should pay attention
to that are other than that.
So that is today’s Falsehood of Fitness. I’m back-to-back multiple podcasts.
I’m headed to Greece to launch Osteostrong there. I’m giving a couple lectures
to sorta medical authorities in that country and they’re all coming to Athens to
hear me so talk, so let’s hope I don’t screw that up. That’s okay, I practice
this quite a bit.
And same presentation that I gave at the International Osteporosis Foundation
Conference couple weeks ago in Sydney right before Christmas. So very exciting,
and I’ll share some of the comments and exciting things from that. And then come
back for a week, I’ll do another Falsehood Fitness, not next week but the week
after. And then I head to Iceland after that for some more Osteostrong openings.
Osteostrong’s on fire, lot of people with greater bone density, lot of happy
people out there. Some people are just higher performing athletes because
they’re fracture resistant who use Osteostrong. But the people who I care most
about are the ones like my mother, which is why I invented it. These are the
people who had a real need. They were at-risk of fracture, and are no longer at
risk of fracture, because they have strong bone. So, Osteostrong delivers.
So thanks for tuning in, I know this is a quick one, I’ll have time for
questions probably the next Falsehoods of Fitness, have a great weekend.