Objective
The objective of the muscle fibre test is to determine the fibre composition of the muscles used for a particular exercise. Two test protocols are described: The Dr F. Hatield muscle fibre test and the Charles Poliquin muscle fibre test.
Required Resources
To undertake this test you will require:
Weight training facilities
An assistant/spotter
Selection of exercises
How to conduct the Dr F. Hatfield muscle fibre test
Determine your one repetition maximum (1RM) on an exercise
Rest for 15 minutes
Perform as many repetitions as possible with 80% of your 1RM
Analysis
Less than 7 repetitions - fast twitch (FT) dominant
7 or 8 repetitions - mixed fibre type
more than 8 repetitions - slow twitch (ST) dominant
If 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
How Much?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.
For maximum results, athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to endurance training and a muscular endurance program using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength program using fewer repetitions of a heavier weight.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure is as follows:
60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep
How Many
The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:
1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance
Rest Interval between sets
The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period, including:
Type of strength you are developing
The load used in the exercise
Number of muscle groups used in the exercise
Your condition
Your weight
A recovery of three to five minutes or longer will allow almost the complete restoration of ATP/CP.
Rest Interval between sessions
The energy source being used during the training session is probably the most important factor to consider. During the maximum strength phase, when you are primarily using the ATP/CP energy pathway, daily training is possible because ATP/CP restoration is completed within 24 hours. If you are training for muscular endurance (muscle definition) then you require a 48 hour recovery as this is how long it takes to fully restore your glycogen stores (Piehl, 1974; Fox et al, 1989).
As a 'rule of thumb' 48 hours should elapse between sessions. If training strenuously, any athlete will find it extremely difficult to maintain the same level of lifting at each session, and the total poundage lifted in each session would be better to be varied (e.g. a high, low and medium volume session) each week.

Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. All novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury this system.
Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x 10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.
Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.
1) Calculate the amount of total calories you need: To gain the most amount of muscle mass, you should be eating roughly 20 calories x Per lb. of Bodyweight.
So, if you weigh 200 lbs, you would need about 4000 calories (200 lbs x 20 calories = 4000 calories).
2) Calculate the amount of protein you need: Here's the formula - Your Bodyweight in lbs x 1.5 grams per protein - So, if you weight 200 lbs, you would need about 300 grams of protein per day (200 lbs x 1.5 grams = 300 grams)
Now, every gram of protein gives you about 4 calories, so in our example, 300 grams will give you about 1200 calories (300 grams x 4 calories = 1200 calories).
3) Calculate the amount of fat you need: Here's the formula - The total number of calories you need x 30% - So, in our example, we calculated above that a 200 lb person would need 4000 calories. About 30% of these calories should come from fat, which would be 1200 calories from fat (4000 calories x .3 = 1200 calories).
Each gram of fat gives you about 9 calories, so in this case, you would need about 133 grams of fat (1200 calories / 9 calories (per gram) = 133 grams).
4) Calculate the amount of carbohydrates you need: This one is easy - The difference between the total number of calories and your calories from protein and fat gives you what you need from carbs. So, in our example, you have gotten 1200 calories from protein, and 1200 calories from fat, for a total of 2400 calories. Since you need a total of 4000 calories, you would fill the gap with 1600 calories from carbohydrates (4000 total calories - 2400 calories (from fat & protein) = 1600 calories from carbs).
Each gram of carbohydrates gives you about 4 calories, so in this case, you would need about 400 grams of carbohydrates (1600 calories / 4 calories (per gram) = 400 grams).

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