Determining Muscle fiber type for training

[stevieygb]

One way to determine fiber type is to find your 1 repetition maximum (1RM) on an exercise. Then, perform as many reps as possible with 80% of your 1RM. Regardless of who you follow, Dr. Fred Hatfield (estimates 8 reps at 80% 1RM) or Charles Poliquin (7 reps at 80% 1RM), the following table will indicate your fiber type:

Reps Performed with 80% 1RM Fiber Type
less than 7
7 or 8
more than 8 fast-twitch (FT) dominant
mixed fiber type
slow-twitch (ST) dominant

Poliquin later refined his method using a higher intensity (85% 1RM) - he found that this gave more accurate results:

Reps Performed with 85% 1RM Fiber Type
less than 5
5
more than 5 FT dominant
mixed fiber type
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. This information is really nothing new.

Borrowed from bodyessence.ca

It was in answer to a question regarding determing which muscle fiber type you are.
Has anyone tried this? Is it accurate?
What implications will it have in regards for myself, an ecto trying to bulk up? I'm going to use this table to figure out my muscle fibre type for each body part before my workouts, but if I find (as i suspect) that i'm Mixed Fibre, should I adjust my workout to train to be more slow twitch?? Or am i confusing the issue? which is also possible.

[all pro]

Unless you're training for a sport I wouldn't worrie about it, because your method of training will change the results of the test.

[JeepCreeper]

You really should be varying your reps throughout the year.

[stevieygb]

Okay, I see what you're saying, but is muscle fibre not indicative of the type of excercise you would be best doing for muscle growth or have I got it the wrong way around?

Like I say, i'm an ectomorph most likely intermediate muscle fibre using Dr Ryan's table...

Skeletal Muscle Fiber Types
Slow Red Lots Of Oxygen Endurance
Fast White Poor Oxygen Strength/Exposiveness
Intermediate Grey Some Oxygen Endurance/Power

On a side note, what's the difference between strength and power?
Is it just a difference between weights you can comfortably lift (strength) and weights you can lift despite not quite knowing just how the heck you managed it (power) ??
I mean, i can lift some good weights for my size but i don't have much definition or size myself.
As a 60kg dude, my one rep max was 110kgs, but i could also bang out 27-30 reps of my bodyweight, so i'm thinking I must surely be endurance/power

I am now looking to bulk up and I'm not sure if for growing, I should stick with excercises related to intermediate?

Thanks for the stuff so far, glad somebody has finally noticed a post of mine.
Really appreciate feedback and I'm trying to make this as scientific and logical as possible and learn from the best.

[Uriel_da_man]

Don't copy/past from tables because it makes no sense.

And anyways, whenever you're wondering on fiber type training, IMHO, STFU and JFT.

[all pro]

Originally Posted by stevieygb

Okay, I see what you're saying, but is muscle fibre not indicative of the type of excercise you would be best doing for muscle growth or have I got it the wrong way around?

Like I say, i'm an ectomorph most likely intermediate muscle fibre using Dr Ryan's table...

Skeletal Muscle Fiber Types
Slow Red Lots Of Oxygen Endurance
Fast White Poor Oxygen Strength/Exposiveness
Intermediate Grey Some Oxygen Endurance/Power

On a side note, what's the difference between strength and power?
Is it just a difference between weights you can comfortably lift (strength) and weights you can lift despite not quite knowing just how the heck you managed it (power) ??
I mean, i can lift some good weights for my size but i don't have much definition or size myself.
As a 60kg dude, my one rep max was 110kgs, but i could also bang out 27-30 reps of my bodyweight, so i'm thinking I must surely be endurance/power

I am now looking to bulk up and I'm not sure if for growing, I should stick with excercises related to intermediate?

Thanks for the stuff so far, glad somebody has finally noticed a post of mine.
Really appreciate feedback and I'm trying to make this as scientific and logical as possible and learn from the best.

Strength = 1 rep max
Power = speed x strength
Now back to your original question, if you train for a long time in a narrow rep range, you body will adapt to it. The result will be a plateau. Don't worrie about fiber type, train them all.

[stevieygb]

Cheers pal.
Thanks

[stevieygb]

Whoops, that wasn't as long as I meant it to be.
Thanks for the advice, i'll keep it noted.