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Diabetic Muscle
05-18-2009, 12:24 AM
So I have seen this posted a couple time in various threads, just wondering what is everyone's opinion on this.

"take an isolation exercise, find your SRM (single rep max) then take 80% and perform the set to failure, the rep range you end up with will help you ascertain roughly what type muscle fiber is dominant in that respective group" Militantmuscle posted that in the natty section. Thoughts?

Frosty
05-18-2009, 01:22 AM
It's a decent guideline.

HeavyDutyGuy
05-18-2009, 02:54 AM
Short of doing painful muscle biopsies of each muscle, its probably the best way. A rough Guideline would be as follows, if you only get 4 to 6 reps with 80% RM, its mostly white, fast twitch fiber, 7-11 a mix of both, and 12 or more, more red slow twitch fiber. Its not exact, but it will give you an idea of the rep ranges you could use for each muscle.

Frosty
05-18-2009, 12:00 PM
^^Even muscle biopsies aren't accurate. Fiber types vary throughout the muscle, and even surface fibers vary from deeper fibers. Only way to get a good idea through biopsies is to leave your muscles looking like swiss cheese after being done :D

Diabetic Muscle
05-18-2009, 12:03 PM
HAHA I doubt anyone would care to go through that to know for sure.

HeavyDutyGuy
05-19-2009, 02:15 AM
Actually, they've even been observed to change color from red to white. One physiologist (I can't recall is name) did biopsies on himself, using the same location every time he sampled. That's why the method above is good, it involves the whole muscle and not just part of it. I came out with 4 to 6, and 5 to 7 reps on most of my upper body muscles, 6 to 8 on hamstrings and 12-15 on quads. I don't remember what calves came out as, but I use both higher 12- 18 reps, and as low as 4 or 5 since there are so many muscle fibers in the calf.

the_gift
05-25-2009, 03:17 AM
why dont you just vary rep ranges from workout to workout, or from training cycle to training cycle throughout the year..

HeavyDutyGuy
05-28-2009, 02:45 AM
If you're ideal range is ascertainable, why not use that knowledge?

Fluid Karma
06-10-2009, 09:30 PM
I never cared for knowing about fast and slow twitch in the past but now it is a concern because I want to build better a better quality of muscle.

My quest: once you figure out what muscle fiber is dominant do you then work on the one that's not to fully develope the muscle?

sahid22
07-09-2009, 10:40 PM
:):):):):) CAS 4547-24-4 to 4682-36-4 (http://cas.chemical-info.org/cas/4547-24-4_4682-36-4.htm)