Firing Rates: The #1 Factor in Keeping Fast-Twitch Muscle Alive

Video Description

You’ve been lied to about fast-twitch muscle training. Peter Attia’s 80-20 rule is failing you because 20% high-intensity work is NOT enough to offset 80% cardio. Lifting heavy, sprinting, or doing occasional explosive training isn’t enough to maintain your fast-twitch fibers. The real key? Firing rates. Your brain must send high-speed neural signals to your muscles, or else your fast-twitch fibers will deteriorate—even if you keep training. But almost nobody is training firing rates correctly. In this video, I’ll expose the truth, explain what firing rates really are, and show you how to actually maintain explosive power and youthfulness as you age. Stop following outdated advice and start training the right way! 00:00 - Intro 01:21 - What are Firing Rates 02:29 - Peter Attia's 80-20 Rule Is Inadequate 03:46 - You Need More Than Just "Some" High-Intensity Training 04:18 - What No One Is Telling You About Firing Rates 05:40 - Some Sample Workouts I Use To Strengthen Firing Rates 08:40 - Closing Words Disclaimer for Your Video This video is for informational and educational purposes only. I am not a medical professional, and the content presented here should not be taken as medical, fitness, or health advice. Always consult with a qualified healthcare provider, physician, or certified trainer before making any changes to your exercise routine or lifestyle. The information shared is based on my personal research, experience, and opinions. Results may vary, and improper training can lead to injury. Train smart, listen to your body, and seek professional guidance when necessary. References: https://www.foundmyfitness.com/episodes/attia-zone2-vo2max-protocol - Peter Attia's 80% Zone 2, 20% VO2 Max Training Protocol  https://journals.physiology.org/doi/full/10.1152/jn.1999.82.5.2081 - Effects of Aging on Motor-Unit Control Properties https://www.sciencedirect.com/topics/neuroscience/firing-rate#:~:text=Firing%20rate%20refers%20to%20the,in%20activity%20predicting%20decision%20time. - Firing Rate Definition https://www.nature.com/articles/s41598-024-72088-6#Sec21 - Endurance exercise-induced histone methylation modification involved in skeletal muscle fiber type transition and mitochondrial biogenesis https://www.issaonline.com/blog/post/training-according-to-muscle-fiber-type - Training According to Muscle Fiber Type https://journals.physiology.org/doi/full/10.1152/japplphysiol.00208.2023 - The impact of life-long strength versus endurance training on muscle fiber morphology and phenotype composition in older men https://link.springer.com/article/10.1007/s004410050647 - Fiber transformation and replacement in low-frequency stimulated rabbit fast-twitch muscles https://pmc.ncbi.nlm.nih.gov/articles/PMC8918924/#S5 - The Effect of Resistance Training on Motor Unit Firing Properties: A Systematic Review and Meta-Analysis https://www.msdmanuals.com/home/brain-spinal-cord-and-nerve-disorders/biology-of-the-nervous-system/effects-of-aging-on-the-nervous-system . Effects of Aging on the Nervous System https://bjsm.bmj.com/content/56/19/1132 - Prevalence of and factors associated with osteoarthritis and pain in retired Olympians compared with the general population: part 2 – the spine and upper limb