It’s true that even "athletic" middle-aged people tend to neglect the development of our fast-twitch muscles. We run, we swim, we cycle, but we do lots of cardio, but far fewer sprints than we did in younger days. That, says Phil Campbell, author of “Ready, Set, Go! Synergy Fitness for Time-Crunched Adults,” is a big mistake. Campbell says anaerobic exercise (short, quick-burst, gets you out-of-breath fast) is just the type of training that increases HGH (human growth hormone), which he calls “the most powerful anti-aging, and anti-middle-aging, body fat-reducing, muscle-toning agent made by your body naturally.” This short piece is worth a read, and it includes an interesting chart showing the average distribution of slow, fast, and super-fast twitch muscle.
Health, fitness and lifestyle tips for people over 50 who still like to play hard
Saturday, May 31, 2025
Hey.
I play soccer and i was wondering how i would increase my fast twitch muscles. I can run for a long time but my quickness isnt really there. thanks a lot
david
train sprints man aye
what you have is lots of endurance and thats good considering you play soccer …. well to answer your question on building speed is to run pyramid sprints which is to run a short sprint and gradually go farther ….. the key to your training will be short but intense so always go all out but also use correct form when running … now in the weight room everything should be 5 sets of 5 with pretty heavy weights and increasing 5 to 10 pounds each set …. make sure u rotate the muscle groups of your body an and dont lift using the same body part everyday ….. you should hav 1 to 2 days in between ….. with soccer i would also do agility drills again all out then rest until you are able to go all out again …… another thing to build speed is plyometrics but quality is everything …… theres an old saying QUALITY IS FAR BETTER THEN QUANTITY
Hey, I’m a 15 year old sprinter, and I have alot of really good fast twitch muscle, but I was wondring how to get bigger with out losing any of my speed. I’m mainly trying to make my upperbody get bigger, because my legs are as good as I could get them. What should I do? Just keep training and sprinting?
Im 16 years old I run track and I already got fast twitch muscle but Im trying to run a 4.20 in the 40 cuase I can already run a 4.33 and sorry I got something else I run a 10.54 how can I drop that time to a 10.30 or lower before the end of this school year can u plz help me
From my classes and reading / research for our son next year he starts high school and has been playing football for 4 or 5 years now he he wants to play football for high school I have learned about the fast and slow twitch type muscle I our son is pretty fast but I would still be on the side to say he has more slow twitch muscles he is just slow getting out of the box and the he can go and they cannot keep up with him this season he would run 80 yard runs so my concern is what kind of exercises would he do to create more of his fast twitch muscles
thank you so very much
hey im a 13 year old sprinter and hurdler and i was wondering if you could please send me a email on workouts or ways to build my twitch muscles im pretty good in long distance but ok with speed so please get to me
I am 16 181 bench 270 squat 405 and hang clean 205 i run between a 4.9-5.03 how could i get faster down to a decent 4.5
I play basketball at a junior college in colorado.. Ever since my senior year in high school iv have been very curious on this whole topic of quickness and even more so fast twitch muscle fiber (because iv been looking more for vertical than speed). In the past few years come to the same conclusion over and over again… Plyos, Plyos, Plyos! if your not familiar with them a brief google search will give you plenty of info.. And i would strongly recommend looking into the Air Alert 3 program (again just search it on google), and or Jumpsoles (jumpusa.com). if done properly both will cut tenths off your 40 and unleash explosiveness that you didnt even know was in you.
I play soccer and all my team mates are faster and im fast too but they are crazy fast. what should I do
Hi I’m seventeen years old and i play hockey and do cross country running. At the moment I have heaps of slow twitch fibers beause of cross country. I was wondering if you could keep your strength in slow twitch muscles if you were training for fast twitch muscles. if so what is the best way to do so.
thanks
Hey how can i grow taller at 24? Am 6’1 and wanna be 6’4+ because all my friends and family are taller than me, please help.
Hey zac, you said your 6’1 and want to be 6’4. Who cares? Your a respectable height, don’t worry about it, although I’m 16, I’m only 5’5 think how I feel, i’d love to be over 6 foot. 🙂
if your 24 years old you are finished growing. Males stop growing at 21 so you’ve been done growing.
i play soccer i was the fastest on the team now im not how can i become the fastest again
I’m an old lady of 65 who still rides young horses and would love to increase my fast twitch muscles. Have some arthritis or knee stiffness. Any advice?
I’m a swimmer, i swim 100 breaststroke. I was thinking of taking a fast twitch supplement because my sprinting could improve. do you think taking the fast twitch supplement would help my swimming performance?
heres a link to the supplement: http://www.bodybuilding.com/store/cs/fast.html
those times are BS man