Tapping Your Full Growth Potential Knowing Your Muscle Fibers | T Nation

T Nation printed an interesting article breaking down the role of what it takes to grow every type of muscle fiber.

If you want to pack on muscle as fast as possible, build up those Type I fibers everyone else has told you to ignore.

Read This article: Tapping Your Full Growth Potential | T Nation


Your Mitochondria are Keeping you Ripped so Grow them

lifting weights

The mitochondria use oxygen to burn fat and glucose (sugar) and convert it into ATP (energy) for the muscles.  If your mitochondria are dormant, which they can be if your not working out, they stop burning fat and sugar and your become insulin resistant.  That’s not a good thing.

In order to stay lean keep lifting weights regularly and doing cardio regularly to keep those mitochondria growing and burning fat and sugar, keeping you lean.

Nobody talks about the Mitochondria, they truly are the powerhouse of the cell.  Check out suggested supplements for mitochondria on under our catagories menu to the right on the page.

The Total Package: A Full Body Strength & Hypertrophy Workout

Hypertrophy, known as Muscle growth, is key to growing more mitochondria.  Remember Mitochondria burn fat and sugar to create energy, ATP, for the body. The more muscle you have the more mitochondria you have.  The more mitochondria you have the more fat burning your body does.

Here’s a workout to build those muscles and grow those mitochondria.  Don’t forget to walk twenty to thirty minutes after your workout while drinking your protein recovery shake.


Source: The Total Package: A Full Body Strength & Hypertrophy Workout

For Mitochondrial Density, Strength Training Must be Supplemented With Cardio


The US National Library of medicine National Institutes of health published a medical article “The effect of Strength Training on estimates of mitochondrial density and distribution throughout muscle fibers.”

The article concluded that “muscle hypertrophy associated with strength training results in reduced density of regionally distributed mitochondria”

This does not mean mitochondria are not produced from strength training, but it does mean that the density of the mitochondria is not as dense as those produced by cardio.

The healthier the mitochondria, or more dense in this case, the better fat and sugar burn during your workout.  As a result  of increased fat and sugar burn the more ATP energy will be produced to fuel your workout.

Moral  of the story, don’t skip the cardio, whether it’s steady state cardio or high intensity.

Growing New Mitochandria


According to Life Extension Magazine , “the only natural ways to stimulate mitochondrial biogenesis were calorie restriction or exhaustive physical activity.” 

For those of you who are unfamiliar with the term mitochondrial biogenesis, it means the generation of new mitochondria.

If your a walker 30 to 45 minutes a day of walking will do.  If you’re into more intense cardio like HIIT or circuit training, that will work as well.

In addition there are supplements that can help improve the generation of mitochondria.  They are mentioned in my previous post 3 Ways to Enhance Your Mitochondria.