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There have been some interesting articles about slow twitch fiber hypertrophy (using prof. Seluyanov stato-dynamic exercises). There's also ben some discussions about building mitochondria in fast twitch muscles. One of the protocols mentioned was essentially S&S swings with long rest (example: 10 swings in 15 seconds followed by 45 seconds rest). I'm looking for a protocol for building mitochondria in fast twitch fibers of the upper body: upper and lower back, pecs, lats. [Edited to add more context]: In cross-country skiing one of the most important techniques is double-poling: where you mostly use core and upper-body. It's been shown that one of the big reserves is increased aerobic capacity of upper body.

Assuming you are already well trained, you can increase aerobic capacity by: 1. Slow-twitch fibers hypertrophy (ie, using stato-dynamics) 2. Increasing mitochondrial density in slow-twitch fibers 3. Building mitochondria in fast-twitch fibers By assumption that you are already well trained, #2 above is out (or at very best requires lots of specific, slow, training to increase mitochondria cristae density) since you already maxed out mitochondrial density due to years of training. Since upper-body muscles are proportionally more fast twitch to begin with, what's left is try to build mitochondria in type II (fast twitch) fibers. But that's very very hard.

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Any suggestions about what exercises might be effective and the protocol? Hello, What about plyometric push ups for 10 reps.

Then, rest for 30s - 40s. Then repeat this sequence. During this move, this is important to keep the core always engage to keep a straight back. The idea would be to pick up a ballistic move (swings are the example you mentioned) and then doing a moderate rep set very explosively and taking good rest.

You would start another set once rested (kind of talk test, HR monitoring) Otherwise, do you follow a specific protocol? Do you have a specific goal? Kind regards, Pet'. I'd think developing a slightly more specific goal in terms of athletic performance or health outcome might be a good first step. Pretty much all training enhances mitochondrial density, and IIRC how you train will determine the ability of the mitochondria to preferentially burn carbs or fats at varying intensity (higher intensity=more carbs, lower intensity=more lipids).

Keeping in mind, in a trained athlete both pathways are improved anyway. Preferentially training fast twitch vs slow twitch (or mixed, which is the bulk of most training response) is a little more specific. If training for speed I would include some plyos, and definitely some isometrics in addition to traditional strength building (rows, pushups, pullups, pressing) movements done at high%1RM with low reps, high set numbers and lots of rest between.

I would not mix training protocols on the same day. Click to expand.Are you training for cross country skiing or is that just an example? Personally if the goal is specific to a sport or physical endeavor, you might do best with a varied routine including low intensity aerobic to increase overall mitochondrial density, some heavy weight/low rep/high set count/long rest between sets, and plenty of whatever the specific activity is. In the case of high output long duration work that exceeds the aerobic threshold, some glycolytic work is also in order to build reserves and responses specific to the demands.

The ready answer is to do Simple and Sinister along with whatever the specific activity is. If the goal is not specific the training options expand exponentially. Another factor is how much time per day/week can you devote to training. If I understand most of the literature correctly, mitochondrial density increases are not specific to particular fiber types, as opposed to adaptive muscle fiber responses which are somewhat specific to various training protocols. Train to stimulate the fiber type for the intended activity and the mitochondrial adaptations will follow. Whoah the amount of misinformation on this thread is outstanding.: There's 3 ways to generate ATP for exercise.

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