foobar
Level 3 Valued Member
There have been some interesting articles about slow twitch fiber hypertrophy
(using prof. Seluyanov stato-dynamic exercises).
There's also ben some discussions about building mitochondria in fast twitch
muscles. One of the protocols mentioned was essentially S&S swings with
long rest (example: 10 swings in 15 seconds followed by 45 seconds rest).
I'm looking for a protocol for building mitochondria in fast twitch fibers
of the upper body: upper and lower back, pecs, lats.
[Edited to add more context]:
In cross-country skiing one of the most important techniques is double-poling:
where you mostly use core and upper-body. It's been shown that one of the
big reserves is increased aerobic capacity of upper body. Assuming you are
already well trained, you can increase aerobic capacity by:
1. Slow-twitch fibers hypertrophy (ie, using stato-dynamics)
2. Increasing mitochondrial density in slow-twitch fibers
3. Building mitochondria in fast-twitch fibers
By assumption that you are already well trained, #2 above is out (or at very best
requires lots of specific, slow, training to increase mitochondria cristae density)
since you already maxed out mitochondrial density due to years of training.
Since upper-body muscles are proportionally more fast twitch to begin with, what's left
is try to build mitochondria in type II (fast twitch) fibers. But that's very very hard.
Any suggestions about what exercises might be effective and the protocol?
(using prof. Seluyanov stato-dynamic exercises).
There's also ben some discussions about building mitochondria in fast twitch
muscles. One of the protocols mentioned was essentially S&S swings with
long rest (example: 10 swings in 15 seconds followed by 45 seconds rest).
I'm looking for a protocol for building mitochondria in fast twitch fibers
of the upper body: upper and lower back, pecs, lats.
[Edited to add more context]:
In cross-country skiing one of the most important techniques is double-poling:
where you mostly use core and upper-body. It's been shown that one of the
big reserves is increased aerobic capacity of upper body. Assuming you are
already well trained, you can increase aerobic capacity by:
1. Slow-twitch fibers hypertrophy (ie, using stato-dynamics)
2. Increasing mitochondrial density in slow-twitch fibers
3. Building mitochondria in fast-twitch fibers
By assumption that you are already well trained, #2 above is out (or at very best
requires lots of specific, slow, training to increase mitochondria cristae density)
since you already maxed out mitochondrial density due to years of training.
Since upper-body muscles are proportionally more fast twitch to begin with, what's left
is try to build mitochondria in type II (fast twitch) fibers. But that's very very hard.
Any suggestions about what exercises might be effective and the protocol?
Last edited: