Muscle fibres

[Killa_Z]

My friend pasted this to me which he said he got off an MMA site and i just though i'd share it.
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The 3 types to be concerd with are as follows; Type 1 , type 2a and type 2.

RED MUSCLE FIBRE= type 1 Slow twitch
WHITE MUSCLE FIBRE= Type 2a AND type 2 fast and faster twitch

Functions-

Type 1- Type 1 muscle fibre is made up of red muscle fibre. This Red color or apperance is due to the fact that it is richly oxygenated. There is plenty of mitochondria in your Type 1 which means that there is PLENTY of ATP (andensine tri phosphate) This is due so the creb cycle- a cycle where 38 ATP are made through a acidic controled breakdown being combined WITH oxygen. This fibre is able to with stand alot of use and can replenish its energy supply fast. The drawbacks to it is its lack of power, because of its rich supply of blood it is a less dense strucure and can only withstand certain weights- of course it can be trained to carry more like anything , but only to a certain limit.
Real world use: OK so if you want improved stamina to move well in a fight and be able to funtion after long grueling matches this is the one to train. It wont give you power but it will spare your other muscle fibre types from taking over and making things acidic. Because they are high fatigue , you must utilize this and do many high fatigue excercises There are a plethera out ther but now you understand why.

Type 2- OK your basic muscle MAG thing here is your fast twitch fibres- The big daddies . The ultimate power type of fibres. Youe heavy weight lifting fibres. A vey low mitochondria level and low blood supply allow these fibre to not only be very dense but also funtion in a more combined manner.
Because of the low mitochondria these fibres deal mostly with anerobic respirations- Or in other words the Kreb cycle provivded by oxygen rich blood and mitochondria is not there- Thus the same glucose molecule that was turned into 38 ATP is now only 3 ATP and a bunch of lactic acid- Oh and mitochondria stores atp so when its gone it is gone for a little while. This is why creatine works (see my MUST READ creatine post in the diet section).
Real world use- Well it can take over in a last ditch effort against an opponent or it can be used to throw a powerful punch , kick or takdown- anything STRONG ang extremely fast and powerful. Train it with heavy sets and hard sprints with long rests in between or like I said before , you now know how it works so you can figure it out!!

Type 2a (the forgotten fibre IMHO)- Ok this is the one you've been waiting for. This is the one that isnt really discussed in mags and isnt taught alot about how to train.
It had properties from both other types of fibres- Like the type 2 it is think and dense but like the type 1 there is an increased mitochondria and higher blood supply. This can perform adequately powerful exertions over a longer stretch of time. is dosent fatique as fast os type2 and isnt as weak as type 1. IMHO this is the fibre type that will make good MMA competitors the best.
REAL WORLD TRAINING- cross training such as wind sprints, frog leaps ,circuit training and very fast paced weight lifting with adequate but not too heavy weights- short rest periods (30 seconds).