Converting type IIb to IIa muscle.
09-23-06, 05:44 AM
#1
Twincities MN
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Converting type IIb to IIa muscle.
How long does it take to convert type IIb muscle to IIa? Does it make sense to do a block of strength training followed by a block of endurance? A few weeks, months? Years?
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09-23-06, 06:32 PM
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Originally Posted by kuan
How long does it take to convert type IIb muscle to IIa? Does it make sense to do a block of strength training followed by a block of endurance? A few weeks, months? Years?
09-23-06, 08:41 PM
#6
Twincities MN
Thread Starter
A quote from https://www.bodybuilding.com/fun/kelly13.htm seems to imply that the conversion takes place quite quickly.
Another reason that fiber typing may be largely disregarded is that studies in both man and animal have consistently shown a fast to slow conversion in response to training of any kind. That is, IIB fibers convert into the slower contracting and less powerful IIA.
In fact, guess what group of people has the highest percentage of the fastest contracting IIB fibers? COUCH POTATOES! With just about any type of training, the higher threshold fibers (IIB) change into slower contracting IIA fibers. When training is ceased these fibers once again revert back to IIB. The likely reason why this occurs is because of metabolic efficiency.
The body will deal with stress in the most efficient manner possible and a slow transformation is metabolically more efficient while it still allows the body to adapt to stimuli.
In fact, guess what group of people has the highest percentage of the fastest contracting IIB fibers? COUCH POTATOES! With just about any type of training, the higher threshold fibers (IIB) change into slower contracting IIA fibers. When training is ceased these fibers once again revert back to IIB. The likely reason why this occurs is because of metabolic efficiency.
The body will deal with stress in the most efficient manner possible and a slow transformation is metabolically more efficient while it still allows the body to adapt to stimuli.
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09-24-06, 04:28 AM
#7
Senior Member
The part that's left out of that article is the percentage of your muscles that's type I, IIa, and IIb. While there are some conversions, you'll find that research into the actual amount of those fibres that's converted is relatively small. Rather what happens with training is you do exercises to target specific types of fibres, IIa or IIb and make the existing ones much more efficient. Yet the overall ratio remains roughly the same.... which appears to be determined genetically.
Here's an article with the exercise intensities targeted towards specific muscle-types:
Practical Application of Physiology to Bodybuilding
Journal Applied Physiology
Effects of sprint cycle training on human skeletal muscle
Skeletal muscle myosin heavy chain composition and resistance training
Plasticity of mammalian skeletal muscle
https://www.baybutt.net/pubs/musclefibre.html
Here's an article with the exercise intensities targeted towards specific muscle-types:
Practical Application of Physiology to Bodybuilding
Journal Applied Physiology
Effects of sprint cycle training on human skeletal muscle
Skeletal muscle myosin heavy chain composition and resistance training
Plasticity of mammalian skeletal muscle
https://www.baybutt.net/pubs/musclefibre.html
Last edited by DannoXYZ; 09-24-06 at 04:43 AM.
09-24-06, 05:28 AM
#8
Twincities MN
Thread Starter
Thanks Danno. Top notch advice and links as usual.
You know what, I'm not looking for an edge. I'm looking for better understanding.
Originally Posted by existence
+1 get yourself on a pro team first before you start scratching around for 0.05% of an edge...
learn to to ride harder than 99% of the rest of us first
learn to to ride harder than 99% of the rest of us first
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09-24-06, 05:55 AM
#9
Twincities MN
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Originally Posted by existence
while you go read those articles some guy is out on his bike...given the outcome of your understanding in this particluar topic isnt likely to lead to any performance gains all im saying is your better off out on your bike 
(in this instance).
(in this instance).
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