Gain Muscle and Lose Fat with “Type III Muscle Fibers”


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

Never heard of the “Type III Muscle Fiber?”

Don’t worry, I’ll explain that in a moment and how some proven research supports the concept of developing a “Type III Super Fiber” to aid you in gaining muscle and losing fat at the same time.

I’ve learned a lot from those $120 University text books but when it comes to cutting edge training information they’re often the last to get the “update”.

To be honest with you, this isn’t something you’re going to be reading or hearing a lot about unless you’re connected with some high level strength & conditioning coaches.

To save you from brushing the dust off your old physiology text books lets quickly review what we know about the different muscle fiber types.

1. To keep things simple there are two main types of muscle fibers. Type I and Type II which are composed of Type IIa and Type IIb.

Type I muscle fibers are slow-twitch which means they contract slowly making them great for endurance. These muscles are suited to aerobic activities like long distance running since they don’t fatigue as easy.

Type II muscle fibers are fast-twitch. They contract quicker, but they get tired a lot faster. Sprinters and power athletes usually have a lot of type II muscle fibers.

2. Unfortunately, genetics determine exactly what types of fibers make up your muscle composition. You can’t change the percentages you were born with….

….However what you can do is “reconfigure” muscle fibers to take on different characteristics, somewhat “tricking” your genetics. This is not an overnight procedure and focuses on specific training methods that selectively recruit both types of muscle fibers in the same workout or activity.

Introducing The Type III Muscle Fiber…

While in Orlando, Florida a few weeks ago I got to meet up with a couple strong man coaches, Elliott Hulse and Mike Westerdal who have been hiding away in their gym, perfecting this killer new training system they “accidentally” discovered.

Here’s what they explained to me:

“By combining resistance weight training with cardio training in the same set, we force the thicker stronger Type-II (fast twitch) muscle fibers to behave more like Type-I (slow twitch) fibers.

By utilizing both types of muscle fibers in the same exercise we can actually build a “HYBRID” Type-IIC muscle fiber that has been nicknamed a Type-III.”

Vince, can you translate what those guys told you?

Well let’s think about this for a second. We know that Type 1 fibers have a higher mitochondrial density than type 2 thus they are more fuel efficient. Simply put, they burn fat for energy better than the type 2 fibers.

Type 2 fibers usually have a thicker diameter… they are bigger fibers. When they begin adopting the behavior of type 1 fibers by gradually increasing their mitochondrial density they ultimately become even BIGGER in size as well a better at burning fat for energy.

Look, a Type III muscle fiber is just a cool name for a hybrid type II muscle fiber that takes on traits of a type I. They’re not claiming to have invented a new muscle or anything.

How Do You Develop A Type III Super Muscle That Is Bigger, Stronger And Better At Burning Fat?

Like I mentioned earlier it’s going to take a particular training style. In fact this training mimics the way that our ancestors used to live. They didn’t train with weights one day and run laps the next. No. The kinds of activities they did every day would have been very much like the kind of training that’s ideal for developing this kind of hybrid muscle.

Our ancestors were both muscular and lean and it didn’t result from things they set out intentionally to do but rather, it was a natural byproduct of the way they lived their lives.

They were able to both build muscle and burn fat at the same time without even having to consciously think about. By adopting some of the very same training principles that they employed, modern man can achieve the same results.

Tomorrow I’ll share some sample workouts that will show you how to gain muscle and lose fat the same time by incorporating both aerobic and anaerobic activity not just in the same training session but in the same exercise.

You’re probably wondering what kinds of exercises I’m going to share. Think about ancient warrior cultures. Things like walking long distances with heavy armor, or rowing big ships, or even swinging large weapons.

How does this possibly relate to our modern day workouts? Trust me there are some exercises you can do at a regular gym or at home that will really tap into all your muscle fibers at the same time. What’s the result? These exercises don’t require any special equipment and the result is a fast workout that burns fat and builds muscle. Stay tuned.

Please let me know if you have questions on this Type III muscle fiber and I’ll answer them through the day.


P.S. If you’re looking for an alternate way to gain muscle and lose fat meaning that you would prefer to chase both goals at the same time then have a serious look at their new Lean Hybrid Muscle system.

It’s not available to the general public until the 15th, but they gave me an early link to share with you because I got all the hook ups 🙂

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4 thoughts on “Gain Muscle and Lose Fat with “Type III Muscle Fibers”

  1. Hello.This article was extremely fascinating, particularly because I was investigating
    for thoughts on this subject last couple of days.

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  2. When i was searching online i have come through with your site. Ever since I am a huge follower of these site because aside from it’s enjoyable to read I get a lot of knowledge with regards to muscle building and other fitness stuffs. Like what I have know on this post about Type III Muscle Fiber, I never knew this before but now I got more knowledge about it. Thanks for sharing some knowledge online.

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  3. Vince – Thanks for all the great information with regards to the debate, there’s so much BS out there and I really digg that you’ve got our backs.

    I have experienced simultaneous fat loss and muscle gains while working with a full body focus, extremely focused for about 12 weeks. I probably lost 10 pounds of fat while gaining the same amount of muscle, ranging from 164-167 pounds from day to day. Probably touched on some of those Type III fibres in doing so. High-intensity, multi-joint and dynamic movements with a full body focus was the way to go for me. Broken, beat and scarred, but that was a complete transformation for me, and I haven’t looked back since. And I’m out to do this again. Keep an eye out for me in the next round of 12-week transformations, cause I’m competing to win! 🙂

    Keep the good stuff coming man, you rock.


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