Fast twitch muscle fibers are responsible for producing quick, powerful contractions and are important for explosive athletic movements such as jumping, sprinting, and weightlifting. Here are some of the best lifts to target and increase fast twitch muscle fibers:
- Power Cleans: Power cleans are a multi-joint exercise that require explosive force production, making them an effective lift for targeting fast twitch muscle fibers. They primarily work the quadriceps, glutes, hamstrings, and upper back muscles.
- Plyometric Exercises: Plyometric exercises such as box jumps, depth jumps, and jump squats are explosive movements that require fast twitch muscle fiber activation. These exercises can be done with bodyweight or with added resistance, such as a weighted vest or dumbbells.
- Sprinting: Sprinting is a high-intensity exercise that requires fast twitch muscle fiber activation. It’s a great way to target the muscles of the lower body, including the quadriceps, hamstrings, and calves.
- Deadlifts: Deadlifts are a compound exercise that work the entire posterior chain, including the glutes, hamstrings, and lower back muscles. Heavy deadlifts require explosive force production, which can help to increase fast twitch muscle fiber recruitment.
- Squats: Squats are a compound exercise that work the muscles of the lower body, including the quadriceps, hamstrings, and glutes. Heavy squats can be performed with a barbell or other resistance, and can help to increase fast twitch muscle fiber recruitment.
It’s important to note that while these exercises can help to increase fast twitch muscle fiber recruitment, training for power and explosiveness should be done in conjunction with a well-rounded training program that includes strength, endurance, and flexibility exercises. Additionally, it’s important to progress gradually and use proper form to avoid injury.
Here are some studies that support the effectiveness of the lifts mentioned for targeting and increasing fast twitch muscle fibers:
- Power Cleans:
- A study published in the Journal of Strength and Conditioning Research found that power cleans were effective for increasing power output and fast twitch muscle fiber recruitment in trained athletes. (Hoffman et al., 2003)
- Plyometric Exercises:
- A study published in the Journal of Strength and Conditioning Research found that plyometric training was effective for increasing vertical jump height and power output in young adults. (Ramirez-Campillo et al., 2014)
- Sprinting:
- A study published in the Journal of Strength and Conditioning Research found that sprint training was effective for increasing fast twitch muscle fiber recruitment and improving sprint performance in trained athletes. (Balsalobre-Fernandez et al., 2013)
- Deadlifts:
- A study published in the Journal of Strength and Conditioning Research found that deadlifts were effective for increasing lower body strength and power output in trained athletes. (Swinton et al., 2011)
- Squats:
- A study published in the Journal of Strength and Conditioning Research found that heavy squats were effective for increasing lower body strength and power output in trained athletes. (Kraemer et al., 1995)