Newbie-- Fast Twitch question

[house25]

I have been lifing on and off for a couple years but I'm just now getting serious.

I just tested my muscles for twitch fiber makeup. You do this by determining your max on a given exercise then resting for 10 minutes. You then come back and put 80% of your max on the bar and lift it for reps. The # of reps you get roughly determines your twitch makeup. Lots of reps (15-20)=slow twich Only a few reps(1-6)=fast twitch. Mix of slow anf fast if between (7-14)

At 80% of my max I can only get two reps on most exercises. This means that I have an extremely high fast twitch makeup. The average person would get about 10-12 reps at 80% of max.

Charles Poliquin says that gifted people get less than 4 reps at 80% of max. He also says that these people should lift low rep heavy weights for 5-14 sets and allow atleast a weeks rest between bodypart workouts.

Should I lift heavy and how much rest in between workouts for a given body part?

 

[pwr_machine]

I just tested my muscles for twitch fiber makeup. You do this by determining your max on a given exercise then resting for 10 minutes. You then come back and put 80% of your max on the bar and lift it for reps. The # of reps you get roughly determines your twitch makeup. Lots of reps (15-20)=slow twich Only a few reps(1-6)=fast twitch. Mix of slow anf fast if between (7-14)

At 80% of my max I can only get two reps on most exercises. This means that I have an extremely high fast twitch makeup. The average person would get about 10-12 reps at 80% of max.

I can't say if I agree with that idea. I don't see anyone doing 20 reps with 80% of their max. And there must be some other contributing factor to only 2 reps with 80% of your max. If you want an accurate measure fiber types, get a muscle biopsy. If not, ask around and find a training program suitable for your personal goals.

 

[coolcolj]

The body is highly adaptable, if you train low reps all the time, that is what you do. and vice versa.

 

[Becoming]

I agree with CCJ on this, a lot of it depends on what your body has been trained to do... you adapt a lot more than most people think... most people probably don't lift after hitting max effort, so I doubt many would do well afterward, unless they were highly trained, and even then, it depends on thier history...

I will bet if you maxed and then repped out 80% consistently, you would get higher and higher number of reps... I know this would NOT be due to a change in the makeup of your muscle...