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Ladies and Gents:I found an article to help you figure out if you are FT dominant or ST dominant. I have always been interested in thus due mainly to squats and bench. I can rep out with relatively heavy weights (think 12-15reps) on squat, but honestly can bump the weight up 50-75lbs. and struggle to get a few reps. The opposite is true on bench, I struggle to get a few reps, but can keep going up and up when it fells like I can’t go any higher.What are yall’s thoughts on the tests below, do you feel they are valid? There are three types listed related to the same procedure (Dr.Squat, Poliquin, & Thib).I also included what muscle groups normally fir into a certain category.How to conduct the Dr F. Hatfield muscle fiber test:Determine your one repetition maximum (1RM) on an exerciseRest for 15 minutesPerform as many repetitions as possible with 80% of your 1RMAnalysis:Less than 7 repetitions ? Your fast twitch (FT) dominant7 or 8 repetitions ? You have a mixed fiber typeMore than 8 repetitions ? You are slow twitch (ST) dominantIf 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 repetitionsHow to conduct the Charles Poliquin muscle fiber test:Determine your one repetition maximum (1RM) on an exerciseRest for 15 minutesPerform as many repetitions as possible with 85% of your 1RMAnalysis:Less than 5 repetitions ? you are fast twitch (FT) dominant5 repetitions ? you have mixed fiber typeMore than 5 repetitions ? you are slow twitch (ST) dominantIf 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.Christian Thibaudeaus Big Black Book of Training Secrets.@ 80% 1RM1-3 reps completed-fast twitch extremely dominant4-6 reps-fast twitch very dominant7-10 reps-fast twitch dominant11-13 reps-equal ratio14-17 reps-slow twitch dominant18-21 reps-slow twitch very dominant21+ reps- you’re a goddamn tortoise! No I’m just kidding you’re slow twitch extremely dominant and could out last me in workouts till no end.Here is standard fiber distro related to muscle groups (see how much you fit in):What muscle groups are normally fast twitch dominant?-Chest, triceps, biceps, hamstringsWhat muscle groups are normally slow twitch dominant?-Shoulders, forearms, calvesNormally in between (intermediate fast twitch)-Quadriceps, back
I saw that on T-nation a while back. I'm a big fan of Thibs… Might give this a try just for the hell of it.
I saw that on T-nation a while back. I'm a big fan of Thibs... Might give this a try just for the hell of it.
I definitely plan to try just for fun.I was reading where Tom Platz and Dr.Squat went head to head for a 1RM and repsFor the 1RM Tom hit around 765lbs. and Dr.Squat managed 855lbs.For reps Tom hit 500lbs. 23 times and Dr.Squat got it 12 or 13.I often feel much more like Platz in the squat (not near as strong tho), but I am into powerlifting so what little fast twitch I have in my legs...I need to train hard. 😉-Z
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