Best workouts to train fast twitch muscle fibres?

What are the best workouts to train your fast twitch muscle fibres for your upper and lower body?

I'm not sure but I'm guessing your training for explosiveness?

If so you should check out the olympic lifts, otherwise known as weightlifting.  The snatch, clean & jerks and it's variations build rediculous amounts of power. 

I recommend you read up on the topic first.  For your lower body, you should work on plyometric exercises (basically incorporating a stretch on the muscle followed by a fast contraction).  Plyometrics are also known as jump training. 

For the upper body, it is a little more complicated.  Muscles such as biceps and triceps consist mostly of Type I (slow twitch) and Type IIa (fast oxidative), whereas you are speaking of training the Type IIb (fast glycolytic) fibers.  There isn't much need to develop explosive power in the upper body (unless you are training to be an olympic lifter, as littlesimongeorge mentioned above)

this website can be very helpful in selecting exercises as well as teaching proper form: http://exrx.net/

hope this helps!

Original Post by arielle130:

There isn't much need to develop explosive power in the upper body (unless you are training to be an olympic lifter, as littlesimongeorge mentioned above)

this website can be very helpful in selecting exercises as well as teaching proper form: http://exrx.net/

 

I hear what you're saying about the upper body but I don't know if I agree.  The olympic lifts as well as plyometrics are commonly used by all forms of athletes outside of competitve weightlifting. 

I guess it depends on the OP's goals.  The variations of the olympic lifts have served me well for boxing and throwing sports.

I think it's advantageous to use olympic lifts for explosiveness regardless of what sport you're in.

Original Post by arielle130:

 There isn't much need to develop explosive power in the upper body (unless you are training to be an olympic lifter, as littlesimongeorge mentioned above)

 

 

 I am doing this for Boxing. So basically I want to develop my explosive power and try not to bulk up.

In that case, upper body explosive movements are the way to go.  Typically, when training for power,  you should be doing sets that consist of 1-2 reps at 80-90% of your max, with 2-5 minutes of rest between sets.  You'll feel like you're standing around alot, but the longer rest ensures that you are firing predominantly your fast twitch fibers and it shouldn't cause bulking up

Maximum strength is an extremely important factor in increasing one's power output. Unfortunately most people think that the olympic lifts are the only way to develop explosiveness and this is not true. There are many ways, and much simpler ones at that. However increasing max strength prior to power training results in greater gains. Max strength training does not involve much bulk but a raise in muscle tone as the the fibres are stimulated at a much higher intenstity. However training with these cycles would need to be of short duration.

Some exercises that can increase power in the upper body are explosive pushups (im sure you've seen people clap in between in the air). Medicine ball throws.

Always remember that when training for strength, power, or speed, the rest periods between sets must be long to ensure adequate recovery.

.

.

Original Post by chiken678:

.

 Still searching for magical answer?

Plyometrics or Olympic Weightlifting, those are your options (Hence the lack of further responses)

Now it's for you to go and do your own research, implement it into your training and find out what's best for you!