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Fiber Type Specific Rep Ranges

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  • Fiber Type Specific Rep Ranges

    Just did some light reading over at IA and came across a thread that mentioned tailoring your rep ranges depending on your overall muscle fiber type.

    I quote THE iron addict,
    The objective of the muscle fiber test is to determine the fiber composition of the muscles used for a particular exercise. The test protocol described is the Dr F. Hatfield muscle fiber
    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 fibre test
    · Determine your 1 rep maximum on an exercise
    · Rest for 15 minutes
    · Perform as many repetitions as possible with 80% of your 1RM
    · Less than 7 repetitions - fast twitch (FT) dominant
    · 7 or 8 repetitions - mixed fibre type
    · more than 8 repetitions - 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

    Do the test BEFORE doing any other work for the day. DON’T try and do it all at once. Only 1-2 lifts per day, and at least a day rest before attempting any more.
    Use isolation exercises as much as possible. Here are some examples. Discuss with me if any of these are not appropriate.

    Shoulders, lateral raise, front lateral raise, and rear lateral raise. You can do all three if you desire, but laterals only should provide enough info.

    Traps, barbell shrugs.

    Chest, dumbbell press, not the best way, but safest. Best way would be a fly or pec dec, but a single on either of these may get you injured.

    Abs, ab machine.

    Biceps, concentration curl, or preacher bench curl (preacher preferably)

    Triceps, tricep pushdowns with bent (angled) bar.

    Lats, pull down or dumbbell row, or preferably a pullover MACHINE

    Spinal erectors, we will not test these as the few lifts we can use to isolate are dangerous for single reps.

    Hamstrings are almost always fast twitch, so we need not test them, only on in 60 are slow twitch.

    Quads, leg extensions.

    Calfs, standing calf raises, or leg press calf raises.

    Have any of you used this technique to determine your fiber type majority for specific muscle groups? If so, did adjusting your rep ranges for your fiber type help you to make more consistent gains?
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