The fast twitch fibers A and B get tired more easily that the slow twitch. They are able to withstand more force and strength, but they have the least amount of endurance. These fibers are most commonly used during sprinting and power lifting exercises. The fast twitch A and B fibers are best developed through weight lifting with heavy weights to product the most significant growth of muscle mass. An example of the fast switch A and B muscles are those on the legs of a sprinter.

There are many different body building exercises that you can do to build your gluteus, quads, hamstrings, calves, and hips. The gluteus can be built significantly by doing squats, leg presses, lunges, and deadlifts. The quads are best built by doing squats, leg extensions, leg presses, and lunges. The best body building exercises for the hamstrings include deadlifts, straight leg deadlifts, and leg curls. The only two ways to really build the muscle mass in the calves is to do confined and standing calf raises.

The chest and back muscles, during body building, need specific exercises to build the pecs, traps, lats, mid back, and the lower back. Many of the exercises responsible for building major muscle mass in the chest and the back muscles are the bench presses, dumbbells, wide-grip pull ups, sorted rows, shrugs, and upright rows.

The arms and shoulders are important to tone during body building and the muscles you need to work are the deltoids, triceps, biceps, forearms, and the abdomen. The exercises that build these muscles the best are the military presses, front raises, lateralises, bench dips, curls for the wrist and biceps, crunches, and inclining twisting sit-ups.

When you are dieting for body building, there are three things you need to eat; protein, carbohydrates, and fat. This is considered a weight gain diet because you need to gain the weight for the muscle mass to explode. You should eat around 1-2 grams of protein per pound of your body weight. 30-60% of your intake of the weight gain diet should be of carbohydrates and 20-30% should be of fat. For example, if you are very active then you will eat a diet that is high in carbohydrates. This will address the needs of your energy levels and might look like 25% protein, 55% carbohydrates, and 20% fat. If you are very skinny and looking for massive weight gain and muscle mass build then you might have problems gaining weight. You will need to start out eating large amounts of proteins and fat and the diet might look like 40% protein, 30% carbohydrates, and 30% fat. If your body has a larger amount of fat and you want to turn that fat into muscle mass, then your diet should contain a higher percentage of protein to at least 40-50%.

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Source by Ryan James Moore