How To Train Slow Twitch Fibre for More Muscle Growth

So, you believe you’ve mastered the art of strength training, from lifting weights to building muscle. But what if I told you, according to fitness expert Adam Sinicki, that there’s a realm beyond mere weight movement? In this article, we’ll embark on an exploration of controlled strength training, delving into the intricacies of muscle fibre types and how Adam Sinicki’s approach can redefine your understanding of strength and performance.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost one million subscribers on his YouTube Channel.

According to Adam Sinicki, the conventional focus on explosive movements neglects the crucial aspect of mastering the weight. Beyond lifting with force lies the need for finesse, control, and precise resistance management. Let’s unravel the layers of controlled strength training and its potential to unlock the untapped capabilities of the human body.

How To Train Slow Twitch Fibre for More Muscle Growth

Understanding the Strength Curve:

Sinicki emphasizes the limitations of traditional strength training, where explosive movements primarily engage larger motor units and fast-twitch muscle fibres. The strength curve, as explained by him, exposes the fact that maximum effort is concentrated at specific points during a movement. To truly master the weight, one must transcend these limitations and embrace a more nuanced approach.

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Muscle Architecture and Specificity:

Adam Sinicki sheds light on muscle architecture intricacies, such as the pennation angle and fibre length. These factors directly impact muscle function and the ability to exert force at different points in a range of motion. By understanding and optimizing these elements, individuals can enhance their control and finesse in weightlifting.

Intramuscular and Intermuscular Coordination:

Sinicki’s insights extend to the importance of intramuscular and intermuscular coordination. Intramuscular coordination involves precise recruitment of motor units for targeted force application. Meanwhile, intermuscular coordination explores how muscles collaborate to accomplish complex movements. For Sinicki, refining coordination is the key to unlocking controlled strength.

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Slow-Twitch Muscle Fibres:

Contrary to common belief, Sinicki advocates for the essential role of slow-twitch muscle fibres in controlled strength training. These fibres, often associated with endurance rather than power, play a crucial role in executing precise movements. Sinicki encourages individuals to embrace slow-twitch fibre training for enhanced intramuscular coordination, allowing for fine-tuned adjustments and controlled force application.

How To Approach This Training:

In Adam Sinicki’s methodology, achieving controlled power involves incorporating slower movements into the training regimen. Starting with lighter weights and progressively increasing the challenge enables individuals to build finesse and command over resistance. By embracing awkward positions and balance-focused exercises, one can develop the ability to exert controlled power with precision.

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Combining Power and Control:

Adam Sinicki advocates for a holistic approach that blends explosive movements with controlled strength training. Varying tempo in workouts, integrating slow one-handed push-ups, and exploring hand balancing exercises offer a comprehensive solution. This synergistic combination not only builds raw strength but also enhances control, balance, and overall athletic performance.

Benefits of Training Slow Twitch Fibre:

Sinicki highlights the multifaceted benefits of controlled strength training, extending beyond finesse. From improved speed and performance to hypertrophy in slow-twitch fibres, this approach provides a comprehensive solution. For those facing muscle-building plateaus, Adam Sinicki’s methodology offers a strategic pathway to tap into additional muscle growth potential.

Bro Split, Upper/Lower, Full Body Workout Compared

In the realm of controlled strength training, Adam Sinicki’s insights redefine the narrative, urging individuals to abandon ego lifting in favor of mastering the weight. By embracing his approach, enthusiasts can unlock a deeper understanding of their body’s capabilities, cultivating finesse, precision, and balance alongside raw strength. Controlled strength training is not just a workout; it’s a journey towards a more nuanced, powerful, and controlled version of oneself.

For a full understanding of how to train slow twitch fibre for more muscle growth, you can click on the video below. In it, Adam Sinicki goes deeper into detail of everything you need to know about this technique to force muscle growth.

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The ability to control movements during training is crucial for muscle growth due to several physiological and biomechanical factors. While traditional strength training often emphasizes lifting heavier weights with explosive force to target fast-twitch muscle fibres, controlled movements play a pivotal role in stimulating muscle hypertrophy. Here are some reasons why control is important for muscle growth:

1. Targeting Slow-Twitch Muscle Fibres:

• Controlled movements often engage slow-twitch muscle fibres, which have better endurance but produce less power compared to fast-twitch fibres. These fibres are more resistant to fatigue and can sustain contractions for longer durations, promoting continuous tension on the muscles during controlled exercises.

• Increased Time Under Tension (TUT):

• Control over movement extends the time under tension (TUT) for the muscles. TUT is a critical factor for muscle hypertrophy as it leads to greater metabolic stress and cellular damage, prompting the body to adapt and grow stronger. Controlled movements ensure a more prolonged and effective engagement of the muscle fibres.

• Enhanced Mind-Muscle Connection:

• Controlled movements require a heightened mind-muscle connection, where individuals consciously focus on contracting and elongating the muscles throughout the entire range of motion. This connection helps recruit and activate a larger percentage of muscle fibres, optimizing the effectiveness of each repetition.

• Intramuscular Coordination:

• Training with control improves intramuscular coordination, allowing for the precise recruitment of motor units within a muscle. This refined coordination ensures that specific muscle fibres are activated, contributing to a more targeted and effective workout. As a result, all fibres, including those often neglected, are stimulated for growth.

• Reduction of Momentum and Cheating:

• Controlled movements minimize the reliance on momentum and prevent “cheating” during exercises. Cheating involves using body momentum to lift weights, reducing the workload on the targeted muscles. By eliminating momentum, the muscles are forced to handle the resistance throughout the entire movement, leading to a more effective stimulus for growth.

• Stabilization and Balancing Muscles:

• Controlled movements often involve stabilizing and balancing muscles, which are crucial for joint stability and overall functionality. Strengthening these supporting muscles contributes to a well-rounded physique, reduces the risk of injuries, and ensures that all muscle groups are proportionally developed.

• Adaptation and Progressive Overload:

• Muscle growth occurs as a response to stress and adaptation. Controlled movements allow for a gradual increase in resistance, facilitating the principle of progressive overload. This principle is essential for continued muscle growth, as it challenges the muscles to adapt to increasing demands over time.

• Optimized Range of Motion:

• Controlling movements ensures a full and optimized range of motion, targeting muscles through their complete contraction and elongation phases. This comprehensive approach stimulates muscle fibres across various lengths, promoting balanced development and preventing imbalances or weaknesses.

In summary, being able to control movements during training enhances the effectiveness of each repetition, engages a broader spectrum of muscle fibres, and provides the necessary stimuli for muscle growth. The combination of time under tension, mind-muscle connection, and targeted activation of muscle fibres contributes to a more efficient and purposeful approach to building muscle.

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