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1) What are fast twitch muscle fibers?

Type 1, Type 2a, Type 2x

2) How to activate type 2 fibers?

Size Principle
Selective Recruitment
Speed strength
Recruitment as you approach failure

3) Fiber Type Transition

Most common is Type 2x to 2a

Powerlifters have less type 2x fiber type than control group (gen pop)

This is a good thing. Increased Fatigue Resistance and Recoverability

4) Are type 1 fibers less prone to hypertrophy?

Probably.

5) Should you train slow twitch muscles like the soleus with high reps?

The evidence suggests that loading according to fiber type does not improve hypertrophy

Higher proportion of type 2 fibers does increase fatigue and increase loss of power over cycling wingate test

Fiber type will respond to the force velocity characteristics of the sport/ training method. (Specificity)

References:

Stu Phillips has a number of interviews and research articles on the theory of fiber type specific hypertrophy.

Do the Anatomical and Physiological Properties of a Muscle Determine its Adaptive Response to Different Loading Protocols? Schoenfeld et al. (2020)
Lievens E, Klass M, Bex T, Derave W. Muscle fiber typology substantially influences time to recover from high-intensity exercise. J Appl Physiol (1985). 2020 Mar 1;128(3):648-659.

Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)
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2. Science and Development of Muscle Hypertrophy
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3. Periodization Training for Sports
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4. Essentials of Strength Training and Conditioning
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5. Conscious Coaching
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Comment below if you have any questions!

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This is the CSCS Practice Test that I recommend: https://the-movement-system.mykajabi....

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