Fast and Slow Twitch Muscle Fibers

[king]

i want to do sprinting and was wondering how many times i should sprint and recovery time lol

[Doug]

Originally Posted by king

i want to do sprinting and was wondering how many times i should sprint and recovery time lol

Hi, welcom to the forum..

What is the sprinting for, is it for athletics, if so what distance are we talking about.....

[king]

yeah and bout like 100m 200m and like 60m and 40yards stuff like that lol

[Doug]

Originally Posted by king

yeah and bout like 100m 200m and like 60m and 40yards stuff like that lol

To be good at sprinting you should concentrate on the muscle building but also on fitness, and as your goal is to get huge you wouldnt be able to do the both unless your food was spot on...

To be good at sprinting you ideally should have a high percentage of fast twitch muscle fibres (type II a&b) if you have a normal split of fast twitch and slow twitch fibres then your sprinting career will be short lived.

How to find your muscle fiber composition.

The objective of the muscle fiber test is to determine the fiber composition of the muscles being used for a particular exercise. Two test protocols are described: The Dr F. Hatield muscle fiber test and the Charles Poliquin muscle fiber test.

Required Resources:
To undertake this test you will require:

Weight training facilities
An assistant/spotter
Selection of exercises

How to conduct the Dr F. Hatfield muscle fiber test:

Determine your one repetition maximum (1RM) on an exercise
Rest for 15 minutes
Perform as many repetitions as possible with 80% of your 1RM
Analysis:

Less than 7 repetitions – Your fast twitch (FT) dominant
7 or 8 repetitions – You have a mixed fiber type
More than 8 repetitions – You are slow twitch (ST) dominant
If you are FT dominant, then you should use heavier loads and lower repetitions predominantly in your training. ST dominant individuals, on the other hand, will respond better to lighter loads and higher repetitions

How to conduct the Charles Poliquin muscle fiber test:

Determine your one repetition maximum (1RM) on an exercise
Rest for 15 minutes
Perform as many repetitions as possible with 85% of your 1RM

Analysis:
Less than 5 repetitions – you are fast twitch (FT) dominant
5 repetitions – you have mixed fiber type
More than 5 repetitions – you are slow twitch (ST) dominant
If you are FT dominant, then you should use heavier loads and lower repetitions predominantly in your training. ST dominant individuals, on the other hand, will respond better to lighter loads and higher repetitions.

[king]

i got the fast twitch dominant is that good or bad

[Doug]

Originally Posted by king

i got the fast twitch dominant is that good or bad

Well that was good, performing the muscle fibre composition test in 7 minutes....!!!!!!

[king]

i have already done it b4 lol

[king]

well

[king]

k'jkj i did it again got the same lol

[JimK]

I think that the muscle fibre test, should be put on a sticky, or in an article or something. It is some very good info.