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Published Jun 19, 2024

Why Muscle Matters & How to Build Muscle | Perform with Dr. Andy Galpin

Dr. Andy Galpin dives deep into the critical importance of skeletal muscle, discussing its role in health, longevity, and performance. He covers the differences between fast-twitch and slow-twitch muscle fibers, the significance of muscle mass and quality, and provides actionable insights for optimizing muscle health.
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  • Muscle Quality

    Understanding muscle quality involves recognizing the different types of muscle fibers and their unique properties. explains that slow-twitch fibers are more fatigue-resistant and better at utilizing fat as a fuel source, while fast-twitch fibers are designed for quick, powerful contractions but fatigue more easily 1. He also highlights the adaptability of muscle fibers, noting that their size and number can change in response to various stimuli, such as anabolic steroids or aging 2.

    The properties that are really distinct are, again, the contractile and metabolic ones. Slow twitch fibers tend to be, but are not always smaller. In fact, in endurance trained individuals, they can oftentimes be larger than fast twitch fibers.

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    This adaptability underscores the importance of maintaining muscle quality through targeted interventions.

       

    Measuring Quality

    Measuring muscle quality requires a multifaceted approach, including strength metrics and movement screens. Andy emphasizes that while muscle size and strength are related, they are not always directly proportional 3. Advanced techniques like MRI and ultrasound provide high-fidelity images of muscle groups, but are often impractical for everyday use 4.

    Within the population of participants that we analyzed, there was no relationship whatsoever between their physical strength and their muscle mass.

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    Alternative methods, such as appendicular muscle mass measurement, offer more accessible options for assessing muscle quality.

       

    Improving Quality

    Improving muscle quality involves targeted interventions focusing on strength, speed, and endurance. Andy outlines four key areas: training joints through their full range of motion, being intentional about movement, and focusing on speed and power 5. He cites the example of Usain Bolt to illustrate the pinnacle of muscle speed, noting that Bolt's fast-twitch fibers are speculated to be significantly faster than those of other elite sprinters 6.

    We want to be incredibly intentional about how we're moving. Our technique, our rhythm, our timing, our tempo, what should be moving, what should be relaxed, what should be contracting, is all critically important to moving better.

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    These strategies aim to enhance overall muscle functionality and performance.

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