How much faster can you get through training? If you're born slow, is that it?

I can get through training a lot faster if I skip a couple of pointless exercises like squats

Not him, but what's hard to understand about the question?

He's basically just asking how much faster/explosive you can get in athletic endeavors from training, and whether if you're born slow (predominantly slow twitch muscle fibers), that you'll always be slow.

Since youve received replies exclusively from mouth breathers, here you go.
Train sprints like any other exercise, begin with easy WARMUP, some basic form drills, then practice eg. Sprint 50m, jog 50m slowly to recover for however many sets x reps. Increase distance, decrease recovery, or vary terrain eg. hills, stadium stairs, for a different stimulus. Stretch and cool down after. Obvs weights help, squats and deadlifts have good carryover but bb hip thrusts and hyperextensions are even better. You wont become a jamaican overnight, but even the least genetically endowed person can improve. Telling yourself youre not talented is simply an excuse, and a bad one at that

Jesus there's a lot of mongs in this thread

The proportion of fast twitch vs slow twitch muscle is primarily genetic, but is also influenced by adolescent activity. By the time you reach 25, you don't really produce more muscle cells, you increase or decrease the size of your existing muscle cells. So let's say you have 45% fast twitch and 55% slow twitch muscle (not realistic, because you have different proportions in each muscle group, but for simplicity's sake). If you train for explosiveness by doing oly lifts, plyometrics, etc. your fast twitch cells will get much larger, store more glycogen, contract more effectively, improved neuromuscular connection. However, you will not have produced any new muscle cells, you have simply trained the ones you had. That's why some people are naturally talented at sprinting or long distance, they have significant differences in the proportions of slow/fast twitch muscles, but also how you can train to be faster, more explosive, more endurance, etc. Unfortunately, this also means you have a genetic ceiling of sorts. Even if you sprinted all through childhood to adulthood, trained for explosiveness and all that, you still won't be as fast as someone who did the same and had a better genetic predisposition for it than you; if, say, their proportion was 80% fast twitch 20% slow twitch and yours was 60% fast twitch 40% slow twitch, they will have a far higher genetic ceiling than you with regards to sprinting and lifting (low reps). (1/2)

Now there's a couple things you can do about that. 1) working out consistently can change your proportions A LITTLE. Meaning you can nudge your genetic predisposition in one way or the other. You could go from 60% slow twitch to maybe 65% slow twitch. However, against someone who was born with 80%, you will never be able to achieve that level naturally. Which brings us to point 2) performance enhancers, namely steroids and HGH. Taking steroids and HGH essentially shifts your body back into a state of adolescence (high T, high growth hormone), so you can more easily effect the proportion of muscle fibers, as well as grow the already existing ones. So whereas someone who's 25 will have basically the same proportion of muscle fibers, just change the size of those muscle fibers and how well they respond, someone who's 25 and taking steroids will increase the size and response of the existing muscle fibers and additionally produce new muscle fibers at a reasonable rate. So you could potentially go from 60% slow twitch to 80% slow twitch in a couple years of consistent training with steroids and HGH. However, this brings up the topic of genetic freaks. If someone was born with the genetic predisposition for 80% slow twitch muscle fiber and trained for sprinting, not only would they naturally be as fast as you on steroids, but if they did steroids they'd blow you out of the water. Which is why, even in high level competition where everyone is roiding, genetics come into significant play. Because it's the genetic predisposition plus steroid use that makes them the absolute top of their field.

This is also why some people make gains easier than others in the gym. For most "hard gainers" Veeky Forums is right that it is due to under-eating or a programming error or what have you. But if after years of strict regimentation they still are not responding as well as they should, it is possible they are training in a way that does not reflect their genetic predisposition.

Jesus

both negro. you're born with a default amount of twitch fibers. the more you train to be fast the more you can maximize what you are born with.

So you're saying if one is going to increase their speed and explosive power, it should be done in adolescence?

Telling someone who has a very high proportion of slow twitch fibers to do low rep strength training will be like beating their heads against a wall. Their fast twitch fibers will increase in size and contract better, but they will not make gains nearly as fast as someone else with different proportions and they simply won't get very big or strong. They could a) try a different program which is more tailored to their physiology, such as low weight high reps, b) continue to strength train and shift their proportions a little bit over time, or c) hop on roids and do a or b. I'd recommend a combination of a and b, tailor your workout to your specific physiology but also try to make improvements across the board (distance runners should still do occasional sprint/strength training, and sprinters should still do occasional distance/volume training). Jack of all trades, master of one.

So how does one know whether you're fast or slow twitch predominantly?

What m8?
Yes and no. Yes, training for explosivity in adolescence will be more effective than training in adulthood, because you can shift the proportion of muscle fibers more effectively in adolescence. However, training for explosivity in adulthood isn't a waste of time, you'll still get better at it and make improvements, but you will have a harder genetic cap on your success.

You sound like your brain can squat 5 plate for reps

I'm impressed

Volunteer/pay for a study that examines the proportion of muscle fibers. Or, train in a specific manner for a while (at least a year), and preferably know a couple people who also train. Then compare your progress to theirs. If you are training for strength or explosivity, train hard and consistently, have your diet on lock, and get enough rest, and still aren't making the gains of other people you know, it's probable that you have a higher proportion of slow twitch than fast twitch. Alternatively, if you make gains like it's nothing and are benching 2+ plates within a year, it's probable you have a high proportion of fast twitch.

Kek, thanks m8. Veeky Forums doesn't have to be shitposting and shitty memes all the time.

true that