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MUSCLE FIBERS: TYPES AND DIFFERENCES
There are three types of muscle fiber and knowing the differences can help you select the type workout specific to your muscle type. That means results!
Type I (slow twitch oxidative)
Type IIA (fast twitch oxidative)
Type IIB (fast twitch glycolytic)
Type I fibers are characterized by low force/power/speed production with high endurance.
Type IIB fibers are characterized by high force/power/speed production with low endurance
Type IIA fibers fall in between type I and IIB fibers
PHYSIOLOGY: Endurance-focused slower to fatigue. Has a lot of mitochondria (the energy units of the cell); not much power Opens a New Window? .
FIND IT: Muscles that work hard over long periods of time, such as postural muscles, the calves, and the hip flexors.
USE IT: For endurance Opens a New Window. Activities such as distance running or cycling.
There are three types of muscle fiber and knowing the differences can help you select the type workout specific to your muscle type. That means results!
Type I (slow twitch oxidative)
Type IIA (fast twitch oxidative)
Type IIB (fast twitch glycolytic)
Type I fibers are characterized by low force/power/speed production with high endurance.
Type IIB fibers are characterized by high force/power/speed production with low endurance
Type IIA fibers fall in between type I and IIB fibers
PHYSIOLOGY: Endurance-focused slower to fatigue. Has a lot of mitochondria (the energy units of the cell); not much power Opens a New Window? .
FIND IT: Muscles that work hard over long periods of time, such as postural muscles, the calves, and the hip flexors.
USE IT: For endurance Opens a New Window. Activities such as distance running or cycling.
Barbells allow you to lift heavier.
Lifting heavier enables you to maximize mechanical tension to a larger degree than dumbbells can. This means muscular growth.
Barbell movements require less stabilization as you press.
For example lets compare dumbbell press with barbell press. With dumbbell press you waste a lot of energy before you even perform your first rep. Compare this to barbells, all you need is a small lift off and you’re ready to start your set. This allows for more energy for muscular stimulation.
Some barbell exercises just fit better biomechanically.
For example The Squat is just biomechanically better to do with the barbell. The positioning of the bar on the back leads to a safer way to squat with heavier weights. This goes for numerous other exercises as well.
Barbells are great for compound movements.
Compound movements such as Clean and Jerk, the Squat, and Deadlifts, are great for involving many large muscle groups at a time. This is a great way to develop strength and muscle mass as well as stability.
Lifting heavier enables you to maximize mechanical tension to a larger degree than dumbbells can. This means muscular growth.
Barbell movements require less stabilization as you press.
For example lets compare dumbbell press with barbell press. With dumbbell press you waste a lot of energy before you even perform your first rep. Compare this to barbells, all you need is a small lift off and you’re ready to start your set. This allows for more energy for muscular stimulation.
Some barbell exercises just fit better biomechanically.
For example The Squat is just biomechanically better to do with the barbell. The positioning of the bar on the back leads to a safer way to squat with heavier weights. This goes for numerous other exercises as well.
Barbells are great for compound movements.
Compound movements such as Clean and Jerk, the Squat, and Deadlifts, are great for involving many large muscle groups at a time. This is a great way to develop strength and muscle mass as well as stability.
The Conclusion:
There is no concrete conclusion to this question because it must depend on your exercise needs. That being said there are definitely times where dumbbells will fit your needs better than barbells and vice a versa. For example if your lifting at home with no spotter, dumbbells are definitely your answer, same if you're looking to balance out unequal body parts. But if you’re looking to build as much strength as possible then you need to go with barbell training.
The knowledge you need to take away from all this is that the best well rounded workout program for you will probably consist of a well thought out combination of barbell and dumbbell training.
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