Determining Muscle Fibers

[Legion Kreinak2]

I remember awhile back, CoolColJ had posted a thread about determining the amount of muscle fibers which you were made up of (not completely accurate, but got in the general area).

I'm just curious, because I would like to test this on certain parts of my body. Could someone either link me to the thread, or post up the formula?

 

[Legion Kreinak2]

Eh?

 

[coolcolj]

just see how many reps you get with 85% of your max.

from memory anything around 5 and below is pretty fast twitch heavy.

6-8 is about 50-50. anything above is slow twitch dominant.

or lift you 3 RM max, rest 3mins and then see what the heaviest weight you can lift is, elite level olympic lifters can do up 25% over their 3RM.

 

[WarriorPL]

Which is better?

I can lift 85% of my max more than 5 times.

 

[coolcolj]

here I found the info

Reps Performed with 85% 1RM Fiber Type
less than 5 FT dominant
5 mixed fiber type
more than 5 ST dominant

The above method indicates whether you should perform high, medium, or low reps on a particular exercise. For instance, if you are FT dominant, then you should use heavier loads and lower reps predominantly in your training. ST dominant individuals, on the other hand, will respond better to lighter loads and higher repetitions.

 

[coolcolj]

the other method from Poliquin


Another way is to test your 3 R.M and then wait 5 minutes and test for 1 R.M. The most I have ever seen someone do on top of their 3 R.M is 23% more. That is the range that top 7 World Class Olympic lifters will do. Yet, I have seen an Olympic Silver medalist in weightlifting only do 10% more which is the average score. If you can only do 2% more, take up rowing.

 

[jeremys]

i can't do this now, but could somebody help me figure this out?

3 days into keto i benched 185 for 17 reps, but i only got 225 for 6. does that mean anything? i think my max was/is somewhere around 290 raw

 

[coolcolj]

225 is only 78% of 290, and your in keto which can influence things a bit

 

[jeremys]

haha, i just remembered how much strength gets zapped in ketosis. the weights i worked out with today were pathetic