Fiber Typing

People ask me about fiber types, and how training different ranges would promote more hypetrophy, the thing is you can usually tell by their rate of progress at different repetition ranges to see where they likely are on twitch dominance, but this applies to the muscle groups being trained.

Fast twitch dominant people will make fast progress in the low rep ranges but slow twitch dominant people will make slow progress in the low rep ranges. The opposite is also true, fast twitch people will make slow progress in the high rep ranges but slow twitch dominant people will make fast progress in the higher rep ranges. Although it's not as simple as simply looking at fast vs slow twitch people, individual muscles and muscle groups can vary wildly, for example you might be very fast twitch in your pecs and triceps but very slow twitch in your lats and biceps etc. It takes a lot of experimentation to determine the optimal RM number for each muscle group and this would involve using different repetition ranges which would possibly and likely fall from an optimal repetition standpoint from hypertrophy. Again, you will simply adjust, your fibers to do not convert, this is a common misconception, your fibers actually take on the properties of the range being trained as opposed to actually changing from a fast to a slow. You can take a test to try and find out your fiber types, the most common test is to take a 75% load and perform as many reps as you can.




The test isn't very accurate because your results are influenced by your training history, someone who regularly trains with high reps will have more endurance than someone who only trains with low reps.

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