What type of training primarily enhances Type II muscle fibers?

Resistance training primarily enhances Type II muscle fibers, which are often referred to as fast-twitch fibers. These fibers are specialized for generating short bursts of power and strength, making them essential for high-intensity activities such as sprinting or heavy lifting. Resistance training involves lifting weights or using resistance bands, which create the necessary stimulus for Type II fibers to adapt, grow, and become stronger.

The nature of resistance training—characterized by its moderate to heavy loads and lower repetitions—promotes hypertrophy and strength gains in these fast-twitch fibers. This contrasts with other forms of training, such as endurance or aerobic training, which primarily target Type I muscle fibers that are more suited for prolonged, low-intensity activities. Flexibility training, while important for overall fitness, does not specifically influence muscle fiber types in the same way as resistance training does. Therefore, for enhancing Type II muscle fibers, resistance training is the most effective approach.