so as you can see in order to train slow twitch muscle fibers and therefore gain more muscle endurance you need to train differently from just training for your max strength obviously one way you can do this is to lower the weight or perform something like lots and lots of push-ups however if you really want to train slow twitch fiber you also need to go slowly or include isometric holds and the reason for this is once again that henneman size principle remember you recruit the size of motor unit the size of twitch muscle fiber that you need in order to exert the amount of force necessary to complete the task so if you're doing a fast explosive push-up you're going to need more fast twitch muscle fiber when you run out of steam when those fast twitch muscle fibers fatigue you won't be able to perform any more repetitions if you're going very slowly however you don't need those fast twitch muscle fibers and therefore you can go past the point where you'd otherwise fail and start to really challenge the slow twitch fiber another option is to use isometrics we are simply holding a position just being a yielding isometric this time so you might just get into a a low halfway down push-up position and hold that pose until you completely collapse and once again because you're just holding a position you can use your slow twitch fibers to go for as long as you possibly can and a lot of calisthenics athletes unknowingly train primarily slow twitch fibers which is why you might see some of them not be quite as explosive despite having that incredible strength control but my favorite strategy that i like to use to train all my muscle fibers is the drop set so let's say you're performing as many repetitions as you can of a bench press you could do maybe you know five reps of NUMBER_TOKEN kilograms then you're going to drop down immediately to say NUMBER_TOKEN kilograms to perform a few more reps drop down immediately to say NUMBER_TOKEN kilograms and perform as many as you can NUMBER_TOKEN kilograms and then just keep going to failure using a slow tempo and lots of control and what you're doing here is training and fatiguing those fast stretch muscle fibers so that they're out of the picture then you're training just those slow twitch muscle fibers these are long sets and you're training not only max strength but also muscle endurance and that's how i do NUMBER_TOKEN of my training and it's worked really well for me and for a lot of other people that i've trained with or you can use a slight variation of this that i like to use which is to perform say NUMBER_TOKEN push-ups and then just to hold an isometric push-up position for a good minute or as long as i can go before i drop to the ground so as i mentioned at the start of this video guys i have a sponsor today that being magic spoon cereal the idea is that you get all the fun of eating a sweet delicious cereal but none of the calories none of the sugar and it's just a healthy and wholesome way to enjoy that experience it comes with zero grams of sugar four grams of carbs and NUMBER_TOKEN grams of protein my favorite is the the fruity version they're also keto friendly gluten free soy free grain free and low carb and each portion is only NUMBER_TOKEN calories no
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