Dr. Jimmy Bagley is a researcher for the Muscle Phys Lab in San Fransisco as well as an Assistant Professor at San Fransisco State University. Dr. Bagley is one of the top researchers looking into muscle fiber types. He and Ben discuss how to optimize your fiber types for the sport you are pursuing, adapting muscle fibers and how to best stimulate MTOR and AMPK. 4:20- The ability to change your muscle fiber type composition and how a set of twins wound up with completely different fiber types later in life. 8:30- Should you actively train for a fiber type or just train normally and allow your fibers to adapt. 9:40- What are the differences between muscle fiber types. 11:15- How do your muscle fiber types effect your recommended diet and caloric expenditure at rest? 14:30- How stem cells, training and steroids effect hyperplasia. 17:15- How long does it take for your fiber types to shift? 19:15- What is the mechanism for fiber type change? 20:45-What is the optimal rep range for changing your muscle to fast twitch? 24:00- Dr. Bagley shares research on the optimal way to train both endurance and for hypertrophy. 27:30- What Dr. Bagley is currently working on at San Fransisco State. 29:45- The difference between MTOR and AMPK responses. 33:30- Listen to your body. Why you should use “feel” to find a MTOR and AMPK balance. 36:00- The influence of ketogenic dieting on AMPK and MTOR. 38:30- Best practices to stimulate MTOR. 40:00- What research is fascinating Dr. Bagley. 43:15- Dr. Bagley’s current research. 44:30- What is the limiting factor in muscle research right now? 49:30- What is needed at the Muscle Phys Lab for them to continue their research?