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


HIIT Training Increases Mitochondrial Capacity


An article in Science Daily found that “high-intensity interval training yielded the biggest benefits at the cellular level.  The younger volunteers in the interval training group saw a 49% increase in mitochondrial capacity, and the older volunteers saw an even more dramatic 69% increase”

Read the rest of the article here

Try incorporating High Intensity Interval Training in your workouts.



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.

Increase Your Mitochondria

The greater your endurance, the greater the number of mitochondria you have.  The more mitochondria you have, the more fat burners your have.

The more you walk (or do some form of cardiovascular activity) the greater your endurance and the number of mitochondria you’re going to have.