Genetics is not a death sentence
Insulin-like growth factor (IGF-1) is expressed as a gene and protein that plays an important role in the process of growing up and stimulating anabolic effects. It has been known for decades that IGF-1 and myostatin play a critical role in how effectively a person can build muscle through weight training.
In 2004, scientists discovered more than 90 genes that are more or less responsible for determining a person's giftedness, in sports terms. Today, the number of genes responsible for sports performance has increased to 220.
Scientists used a scheme to inject genes that suppress myostatin, a protein that inhibits muscle growth. Myostatin inhibitors, as well as erythropoietin along with IGF-1 are the first candidates for the development of gene doping of the future. Taking into account that 220 genes are responsible for athletic performance, it is not easy to suppress myostatin and strengthen IGF-1 for the sake of muscle growth, especially since most of the work is still theoretical. Despite the fact that science has made significant progress in determining the set of genes, as well as their direct functions and effects on athletic performance, this area is still a vast polygon of theoretical scientific calculations.
Even though manipulations of gene suppression and expression do not always hit the target, an alternative process of recomposing muscle fibers is available to everyone.
There are two types of skeletal muscle in the human body: slow-Contracting (type 1) and fast-Contracting (type 2). Fast fibers contract many times faster and stronger than slow ones, but they also run out of strength much faster. Successful track and field athletes have more slow fibers, whereas sprinters have more fast fibers. Each of these two types of muscle fibers can also be divided into different sub-categories, such as speed, strength, and fatigue resistance.
Like any other aspect of the human body, genetics determines the ratio of fast to slow fibers in the muscles. Bodybuilders are mainly interested in fast muscle fibers. Not only because these fibers are stronger, but also because they have a greater potential for growth.
Researchers from the Department of clinical physiology in Stockholm, Sweden, observed a significant increase in the fraction of fast fibers in trained male sprinters. Subjects showed a 6% increase in the number of fast fibers over just 4-6 weeks. Previously, it was thought that it was impossible to change the type of muscle fiber through training. Similar results were achieved in several other similar studies.
While the proportion of fast to slow fibers is determined by genetics, training aimed at developing fast fibers can trigger an adaptation mechanism that causes slow fibers to also degenerate into fast fibers.
Slow muscle fibers due to the small size of their own motor neurons, to create a powerful effort are reduced in the first place. The more power is needed, the more large motor neurons are involved in the work for the development of power. The largest and most powerful fast fibers, which are able to generate the strongest contraction, are involved in the work last. They ensure the successful development of maximum speed, power and strength. Thus, training these fibers should be the goal of any athletic program. For selective training of fast fibers, we must achieve maximum nervous stimulation of the muscles, which is achievable thanks to explosive movements. This type of stimulation introduces significant changes in the ratio of fast to slow fibers, despite the genetics.
Explosive movements should be a priority during selective training of fast fibers. There are several basic techniques that will allow you to seamlessly fit explosive movements into your training plan.
First, training with 80% of the PM should be used for maximum neural activation. Using large weights and explosive movements, the muscles adapt to include an increasing number of fast fibers in the work. The positive phase of repetition should be explosive, while the negative phase should be controlled.
The second way to increase the number of fast fibers is constant voltage. When performing this method, you must lift submaximal weights by additionally straining your own muscles. According to the theory, the greater the tension in the working muscles, the greater the number of fast fibers involved in the work. The additional stress method is safe and allows you to stimulate all possible types of fast fibers, simulating the lifting of a much larger weight.
Finally, the third and most effective method of increasing the number of fast fibers is called Step-up speed (SPS). This training method was popularized by others. Fred Hatfield. Dr. Hatfield used PCA in his time as a powerlifter and bodybuilder, while setting a world record by squatting 460kg at the age of 45! Training using the PCA method involves a gradual increase in the speed of performing the positive phase of the approach from repetition to repetition
As a result of this training method, a high degree of muscle tension is achieved even when working with medium weights (40-60% of the PM). Force is the product of combining mass with speed. Applying this concept to neuromuscular activation, it becomes possible to involve an increasing number of fast fibers in the process, which is the result of a constant increase in muscle tension, determined by the amount of weight and the speed of movement itself. When the ATP method is combined with heavy training weights, fast fibers begin to dominate significantly over time.
Genetics determines all the characteristics of the human body. Previously, people were convinced that there is simply nothing to oppose this fact. It has been proven that people with a low ratio of fast fibers are significantly less gifted in matters of muscle growth. But fortunately, training techniques were born that finally allowed us to correct the genetic injustice by changing the ratio of fast and slow fibers in favor of the former.
