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Building Muscle
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Muscles are made of three kinds of fibers. There are slow-twitch, or Type I, fibers, and there are two fast-twitch fibers called Type IIa and Type IIb fast-twitch fibers.
Slow-twitch fibers are those that are used mainly for endurance types of sports and exercise like distance running. You've never seen a distance runner that looks really muscular, have you? You won't. It's not that they aren't strong, they are. It's just that the muscles that they have developed are those used for endurance rather than strength.
Type IIa fast-twitch fibers are capable of more force than slow-twitch fibers, but they tire more quickly. Type IIb fast-twitch fibers are capable of even greater force than Type IIa fibers, but they tire even more quickly. The fast-twitch fibers are basically for exerting force, and the slow-twitch fibers are for exerting force over a period of time.
While all muscle fiber is important and needs to be developed to some degree if you want to build visible muscle mass, you need to concentrate your efforts on building fast-twitch fibers  both Type IIa and Type IIb.
The speed and ease at which you will develop fast-twitch fiber muscle is determined a great deal by your genetic makeup. Your ratio of slow-twitch fiber to fast-twitch fiber is pretty much determined at birth, so there's nothing you can do about that. But even if you have a higher percentage of slow-twitch fiber, that doesn't mean that you can't develop muscles. It just means that you are going to have to work harder at it and that it's going to take longer.
Muscle develops when stress is put on a muscle and small tears occur. When the body repairs the damage, it actually builds more muscle to repair the damage, and muscles get bigger.
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BONUS : Building Muscle Mass Myths
Do you remember that game that we played as children when the teacher would whisper a story into the ear of one student, and that student would repeat the story to the next student, and so on around the circle? When the story was told by the last person in the circle, it had very little if any resemblance to the story the teacher whispered into that first little ear. The objective of the lesson was to teach kids not to gossip, but that is the same way in which all kinds of myths develop about all kinds of things, including building muscle mass.
Here are three bodybuilding myths that are totally false and that you should not accept:
Myth #1: Building muscle will cause you to become "muscle-bound" and thus slower and less flexible.
Fact: This myth was obviously started by a 100-pound weakling who was having no luck at getting bigger or stronger; sort of a sour-grape reaction to failure. The fact is that more muscle actually makes you more flexible and faster. Muscles will speed you up, not slow you down.
Myth #2: If you don't use perfect form for all of your lifts, they are useless.
Fact: Horse feathers! Being overly concerned about form can actually be detrimental to your bodybuilding efforts. Yes, form is important, but everything doesn't depend upon form. Moving naturally is more effective than striving for perfect, textbook form. So what if there's a little sway in your back when you are doing bicep curls? You're DOING the bicep curls.
Myth #3: You have to "feel the burn" if you want your muscles to grow.
Fact: This is simply not true. Lactic acid (a metabolic waste product) is what causes that burning sensation. It has absolutely nothing whatsoever to do with making your muscles grow.
Do you remember that game that we played as children when the teacher would whisper a story into the ear of one student, and that student would repeat the story to the next student, and so on around the circle? When the story was told by the last person in the circle, it had very little if any resemblance to the story the teacher whispered into that first little ear. The objective of the lesson was to teach kids not to gossip, but that is the same way in which all kinds of myths develop about all kinds of things, including building muscle mass.
Here are three bodybuilding myths that are totally false and that you should not accept:
Myth #1: Building muscle will cause you to become "muscle-bound" and thus slower and less flexible.
Fact: This myth was obviously started by a 100-pound weakling who was having no luck at getting bigger or stronger; sort of a sour-grape reaction to failure. The fact is that more muscle actually makes you more flexible and faster. Muscles will speed you up, not slow you down.
Myth #2: If you don't use perfect form for all of your lifts, they are useless.
Fact: Horse feathers! Being overly concerned about form can actually be detrimental to your bodybuilding efforts. Yes, form is important, but everything doesn't depend upon form. Moving naturally is more effective than striving for perfect, textbook form. So what if there's a little sway in your back when you are doing bicep curls? You're DOING the bicep curls.
Myth #3: You have to "feel the burn" if you want your muscles to grow.
Fact: This is simply not true. Lactic acid (a metabolic waste product) is what causes that burning sensation. It has absolutely nothing whatsoever to do with making your muscles grow.
