You’ll be able to increase the mitochondrial density in fast twitch muscle fibres by doing high intensity, low volume work and in type I (slow twitch) fibres, you work at low to medium intensities at high volumes. You should be aware that the balance of this training is dictated by your fast/slow twitch make up and maximum efficiency will be gained by working with your genetic make up and not against it!
Does this mean that if one naturally has more slow-twitch muscle fibres it makes more sense (for endurance) to spend a higher proportion of time training at a lower intensity at higher volume and vice-versa? This seems to contradict the usual wisdom of "train your weaknesses to achieve maximum benefits"...
With regard to increasing capillary density: '1. Adaptation occurs at high intensities of training2. Adaptation does not occur at low intensities of training'.This is pretty vague! This subject is pretty important to me as I have spent (perhaps wasted?) a lot of my life traversing below any sort of pump, under the influence of that arch-berk abarro81. The sort of rationale i've had in my head is that in doing this you promote blood flow, and don't impede this at all by occlusion. You can also do it at the end of a session and improve recovery rather than getting yourself more tired for the next session. Presumably you don't mean that hard bouldering increases capillary density? Or do you? What do you mean by high intensity and low intensity in the context of capilarization? How much stimulus do you need to promote it, and over what duration? I'm so confused.
With regard to increasing capillary density:This is pretty vague! This subject is pretty important to me as I have spent (perhaps wasted?) a lot of my life traversing below any sort of pump, under the influence of that arch-berk abarro81. The sort of rationale i've had in my head is that in doing this you promote blood flow, and don't impede this at all by occlusion. You can also do it at the end of a session and improve recovery rather than getting yourself more tired for the next session. Presumably you don't mean that hard bouldering increases capillary density? Or do you? What do you mean by high intensity and low intensity in the context of capilarization? How much stimulus do you need to promote it, and over what duration? I'm so confused.
Some studies suggest it's possible for muscle fibres to switch from one type to another. Any thoughts on that?Some links part way down this page (just the first google hit, there may be better sources). http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm
massive amount of hard work from the beneficiary that provides any improvements.
and ignore the guy in lime green shorts.
Some views:2. I have no doubt that aerocap is more effective than arc. It's also a lot more tiring, meaning that there are occasions when you can arc ok but dont want to aerocap. Especially if this area is not your weakness.4. I don't think lower body studies on low intensity work are that relevant to forearms. I already spend 5-10hrs a week doing low intensity leg work (walking) so no wonder a study won't find more of it that helpful. Any upper body studies on this stuff tom?
Which made we wonder re the issues discussed here: what are Steve Mac, Ondra, Sharma, etc doing? Couldn't we just ask them to post up their lifetime, annual, monthly and weekly schedules, backed up with a supplementary booklet on the underlying ideas? Shark could offer them a T-Shirt or something for their trouble.
what are Steve Mac, Ondra, Sharma, etc doing? Couldn't we just ask them to post up their lifetime, annual, monthly and weekly schedules, backed up with a supplementary booklet on the underlying ideas? Shark could offer them a T-Shirt or something for their trouble.
I started talking to Steve about ancap, aerocap and other energy systems stuff once, he didn't have a clue what I was talking about for half of it.
If anyone likes their antioxidants and thinks they're amazing for recovery, here's something to add to the party... http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3298958/
Lets not dick around if you want to see real benefits from a tablet you can't beat a nice bit of stanozolol, it is slightly more pricey than NAC but there are tangible benefits to be had.
I found Sharma's lifetime training schedule. it was a blank paper.