The Effect of Training Methods on the Dominance of Type I and Type II Muscle Fibers: An Evidence-Based Systematic Review
Keywords:
Muscle Fiber Type; Type I; Type II; Training Methods; Myosin Heavy Chain; Endurance; Resistance; HIIT.Abstract
Background: Muscle fiber type composition is a key determinant of physical performance, health, and sports specialization. Training modality whether endurance, resistance, high-intensity interval (HIIT), or plyometric has been shown to induce specific adaptations in Type I (slow-twitch) and Type II (fast-twitch) muscle fibers through distinct molecular and histological pathways. Objectives: This narrative review aims to systematically analyze scientific evidence regarding the influence of various training methods on the dominance of Type I and Type II muscle fibers, covering the underlying mechanisms and implications for sports science practice. Methods: A literature review was conducted using electronic databases including Google Scholar, PubMed, and Scopus, with publication years ranging from 2015 to 2025. Studies involving human subjects with intervention periods of at least 4 weeks and fiber type analysis via muscle biopsy or myosin heavy chain (MHC) isoform identification were included. Results: Endurance training consistently shifts fiber composition toward Type I dominance via PGC-1α/AMPK signaling and mitochondrial biogenesis, while high-load resistance training primarily induces Type II hypertrophy. HIIT and sprint interval training promote Type IIa fiber dominance and hybrid fiber development. Plyometric training selectively enhances Type IIx and IIa recruitment. Detraining reverses these adaptations. Conclusions: Different training methods produce distinct, evidence-based adaptations in muscle fiber type composition. Understanding these shifts is critical for designing sports-specific training programs and optimizing athletic performance.
References
Abdalla, A., Benissan-Messan, D., & Zhu, H. (2022). Chapter 3 - Skeletal muscle tissue engineering. In Y. Chen (Ed.), Musculoskeletal Tissue Engineering (pp. 67–80). Elsevier. https://doi.org/https://doi.org/10.1016/B978-0-12-823893-6.00007-3
Cholewa, J. M., Newmire, D. E., & Zanchi, N. E. (2017). Carbohydrate restriction: Friend or foe of resistance-based exercise performance? Nutrition, 42, 36–45. https://doi.org/10.1016/j.nut.2017.05.008
Coffey, V. G., & Hawley, J. A. (2017). Concurrent exercise training: Do opposites distract? Journal of Physiology, 595(9), 2883–2896. https://doi.org/10.1113/JP272270
Darsana, I. K., Nala, I. G. N., & Pangkahila, J. A. (2019). Pengaruh latihan teratur terhadap diameter serat otot jantung tikus wistar. Jurnal Sport Science, 9(1), 1–10. http://journal2.um.ac.id/index.php/sport-science/article/view/8519
Fyfe, J. J., Bishop, D. J., & Stepto, N. K. (2016). Interference between concurrent resistance and endurance exercise: Molecular bases and the role of individual training variables. Sports Medicine, 44(6), 743–762. https://doi.org/10.1007/s40279-014-0162-1
Hammarström, D., Øfsteng, S., Koll, L., Hanestadhaugen, M., Hollan, I., Apró, W., ... & Rønnestad, B. R. (2022). Benefits of higher resistance-training volume are related to ribosome biogenesis. Journal of Physiology, 598(3), 543–565. https://doi.org/10.1113/JP278455
Horwath, O., Cornet, L., Strömlind, H., Moberg, M., Edman, S., Söderlund, K., ... & Blomstrand, E. (2025). Endurance exercise with reduced muscle glycogen content influences substrate utilization and attenuates acute mTORC1 and autophagic signaling in human type I and type II muscle fibers. Skeletal Muscle, 15, e377. https://doi.org/10.1186/s13395-025-00377-3
Hu, T., Furuichi, Y., Manabe, Y., Yamada, K., Katakura, K., Aoki, Y., Tang, K., Sakai, T., & Fujii, N. L. (2024). Myokine BDNF highly expressed in Type I fibers inhibits the differentiation of myotubes into Type II fibers. Molecular Biology Reports, 51(1). https://doi.org/10.1007/s11033-024-10044-3
Jessen, S., Di Credico, A., Moreno-Justicia, R., Moesgaard, L., Lemminger, A., Stocks, B., ... & Hostrup, M. (2026). Fibre type-specific proteomics reveals shared and distinct skeletal muscle adaptations to resistance training and beta₂-adrenergic agonist. Journal of Cachexia, Sarcopenia and Muscle, e70175. https://doi.org/10.1002/jcsm.70175
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674–688. https://doi.org/10.1249/01.MSS.0000121945.36635.61
Lesmana, S. I. (2012). Perbedaan pengaruh metode latihan beban terhadap kekuatan dan daya tahan otot biceps brachialis ditinjau dari perbedaan gender. Jurnal Fisioterapi, 12(2), 67–80.
Liu, F., Fry, C. S., Mula, J., Jackson, J. R., Lee, J. D., Peterson, C. A., & Yang, L. (2013). Automated fiber-type-specific cross-sectional area assessment and myonuclei counting in skeletal muscle. J Appl Physiol, 115, 1714–1724. https://doi.org/10.1152/japplphysiol.00848.2013.-Skele
Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2025). The role of high-intensity interval training (HIIT) in neuromuscular adaptations: Implications for strength and power development — A review. Life, 15(4), 657. https://doi.org/10.3390/life15040657
Plotkin, D. L., Roberts, M. D., Haun, C. T., & Schoenfeld, B. J. (2021). Muscle fiber type transitions with exercise training: Shifting perspectives. In Sports (Vol. 9, Number 9). MDPI. https://doi.org/10.3390/SPORTS9090127
Rannou, F., Droguet, M., Giroux-Metges, M. A., Pennec, Y., Gioux, M., & Pennec, J. P. (2009). Differences in sodium voltage-gated channel properties according to myosin heavy chain isoform expression in single muscle fibres. The Journal of Physiology, 587(21), 5249–5258. https://doi.org/https://doi.org/10.1113/jphysiol.2009.176446
Ruple, B. A., Godwin, J. S., Mesquita, P. H. C., Osburn, S. C., Sexton, C. L., Smith, M. A., ... & Roberts, M. D. (2021). Myofibril and mitochondrial area changes in type I and II fibers following 10 weeks of resistance training in previously untrained men. Frontiers in Physiology, 12, 728683. https://doi.org/10.3389/fphys.2021.728683
Schiaffino, S., & Reggiani, C. (2011). Fiber types in mammalian skeletal muscles. Physiological Reviews, 91(4), 1447–1531. https://doi.org/10.1152/physrev.00031.2010
Sucipto, E., & Widiyanto, W. (2016). Pengaruh latihan beban dan kekuatan otot terhadap hypertrophy otot dan ketebalan lemak. Jurnal Keolahragaan, 4(1), 111–121. https://doi.org/10.21831/jk.v4i1.8131
Wilson, J. M., Loenneke, J. P., Jo, E., Wilson, G. J., Zourdos, M. C., & Kim, J.-S. (2021). The effects of endurance, strength, and power training on muscle fiber type shifting. Journal of Strength and Conditioning Research, 26(6), 1724–1729. https://doi.org/10.1519/JSC.0b013e318234eb6f (reprinted in Sports, 9(9), 127. https://doi.org/10.3390/sports9090127)
Zawadowska, B., Ekmark, M., & Andersen, J. L. (2021). Mechanical plasticity: Skeletal muscle adaptations to endurance and resistance exercise training. Journal of Experimental Biology — Applied Physiology Series, 1, 27. https://doi.org/10.5281/zenodo.touro1027
Zhang, S., Liu, Q., Wang, X., Li, X., & Chen, Y. (2024). Endurance exercise-induced histone methylation modification involved in skeletal muscle fiber type transition and mitochondrial biogenesis. Scientific Reports, 14, 21088. https://doi.org/10.1038/s41598-024-72088-6
