Quote:
Originally Posted by Doug
Ever wondered why a muscle isnt growing....
A normal person has a 50/50% split between fast twitch and slow twitch muscle fibres. But some people can have a predominance of fast or slow twitch muscle fibres. But how do you find out what is your muscle make up, so that you can alter your training to suit you muscle fiber type...
It is quite common to have a slightly predominant muscle fibre type, thats why professional athletes are good at what they do, long distance runners are predominently slow twitch, bodybuilders are mostly fast twitch. But to find out the fiber type in a particular muscle takes time to sort out..
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.
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For more useful information on fibre types please visit:
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