Fast-twitch fibres!

[Goldspeed]

how you all doing?...what would be the best workout for fine tuning fast-twitch fibres?.....appreciate al inputs

[DwinsChamps]

Well, which fast twitch muscle fibers are you planning on working? If it's legs that were talking about, I like to do jump squats and box jumps, explosive lunges, rdl's to failure using light weight/high reps (2 seconds down and as fast as you can up). If you are a serious sprinter you should start using pool workouts in accordance with your regular workouts.

[Doc.Sust]

best wayto work fast twitch,lighter weights btwn 30 - 50%, low reps 2-3 reps, multiple sets(8 to 12 sets) with a short rest in btwn the sets 30 sec to a minute, what exercises soley depends on what your training for

[catabolic kid]

Max Effort

With light weights
With moderate weights
With heavy weights
On plyometrics

Everything should be done with maximum effort. Everything should be explosive...stop a set whenever your muscles begin to fatigue and you can no longer exert max effort. Think of when you are doing box jumps...you may be able to complete 20 box jumps, but you only do 5 reps (with plenty of rest between sets) to insure max effort on each jump. The same is ovious in low reps with low weights (50-60% of 1RM for 3 reps)...with this weight you could do a ton of reps...but you dont, because the number of reps does not matter....what matters is MAX EFFORT. There is alot more to this than anyone has mentioned. Search the internet to learn a hell of alot more on plyometrics.

[DwinsChamps]

Dedicated plyometric training is far and away the best way to build speed and explosiveness for yourself, but if you're a sprinter you should already know this.

[Doc.Sust]

Dedicated plyometric training is far and away the best way to build speed and explosiveness for yourself, but if you're a sprinter you should already no this.

yes you should already be using this