| The fast twitch fibers A and B get tired more easily | | | | The arms and shoulders are important to tone during |
| that the slow twitch. They are able to withstand more | | | | body building and the muscles you need to work are |
| force and strength, but they have the least amount of | | | | the deltoids, triceps, biceps, forearms, and the |
| endurance. These fibers are most commonly used | | | | abdomen. The exercises that build these muscles the |
| during sprinting and power lifting exercises. The fast | | | | best are the military presses, front raises, lateral raises, |
| twitch A and B fibers are best developed through | | | | bench dips, curls for the wrist and biceps, crunches, |
| weight lifting with heavy weights to product the most | | | | and incline twisting sit-ups. |
| significant growth of muscle mass. An example of the | | | | When you are dieting for body building, there are three |
| fast switch A and B muscles are those on the legs of | | | | things you need to eat; protein, carbohydrates, and fat. |
| a sprinter. | | | | This is considered a weight gain diet because you |
| There are many different body building exercises that | | | | need to gain the weight for the muscle mass to |
| you can do to build your gluteus, quads, hamstrings, | | | | explode. You should eat around 1-2 grams of protein |
| calves, and hips. The gluteus can be built significantly | | | | per pound of your body weight. 30-60% of your intake |
| by doing squats, leg presses, lunges, and deadlifts. The | | | | of the weight gain diet should be of carbohydrate and |
| quads are best built by doing squats, leg extensions, leg | | | | 20-30% should be of fat. For example, if you are very |
| presses, and lunges. The best body building exercises | | | | active then you will eat a diet that is high in |
| for the hamstrings include deadlifts, straight leg | | | | carbohydrates. This will address the needs of your |
| deadlifts, and leg curls. The only two ways to really | | | | energy levels and might look like 25% protein, 55% |
| build the muscle mass in the calves is to do seated | | | | carbohydrates, and 20% fat. If you are very skinny |
| and standing calf raises. | | | | and looking for massive weight gain and muscle mass |
| The chest and back muscles, during body building, need | | | | build then you might have problems gaining weight. You |
| specific exercises to build the pecs, traps, lats, mid | | | | will need to start out eating large amounts of proteins |
| back, and the lower back. Many of the exercises | | | | and fat and the diet might look like 40% protein, 30% |
| responsible for building major muscle mass in the chest | | | | carbohydrates, and 30% fat. If your body has a larger |
| and the back muscles are the bench presses, | | | | amount of fat and you want to turn that fat into |
| dumbbells, wide-grip pull ups, seated rows, shrugs, and | | | | muscle mass, then your diet should contain a higher |
| upright rows. | | | | percentage of protein to at least 40-50%. |