Regarding the 8x3-10x3 stuff though, I agree a lot with his thoughts. I'm definitely more of a fan of doing 3x3 at a higher % of my 1rm than 8x3 or 10x3 at a lower % of my 1rm.
I'm curious what loading protocols he does advocate, though. I wonder if he'll write that article next.
Regarding the 8x3-10x3 stuff though, I agree a lot with his thoughts. I'm definitely more of a fan of doing 3x3 at a higher % of my 1rm than 8x3 or 10x3 at a lower % of my 1rm.
I'm curious what loading protocols he does advocate, though. I wonder if he'll write that article next.
Going through his blog is like sifting through an encyclopedia, with occasional ads for his stuff. lol.
He's a trainer, and tailors the programs to the client so it's nearly impossible to pin down what would be his ideal program for any general audience would be. But here is a list of his articles for easier finding of what you want. He's got lots of great stuff written there.
ya I was actually going to post about this.. I read about this before but wasnt sure how accurate it was
Here are a couple of Articles I found for determining whether you have Fast Twitch or Slow Twitch dominant muscle groups.
Essentially you find your 1RM, then do the 80 (or 85%) test. Depending on how many reps you get out you can determine if they are predominantly fast twitch, or slow twitch or a combination there of.
%1-RM Test to Estimate Muscle Fiber Composition
This is a simple indirect test that is used to estimate the predominant muscle fiber type - slow twitch or fast twitch. It is interesting for athletes to know the composition of their muscle fibers. If they are primarily a strength or speed athlete, they want fast twitch fibers. For endurance athletes, more slow twitch fibers is optimal. This test does not replace an actual muscle fiber composition test, which would be more accurate but involves an invasive muscle biopsy and more sophisticated analysis.
purpose: to estimate the predominant muscle fiber type for any given muscle group.
equipment required: Free weights (barbells, dumbbells) or other gym equipment, assistant/spotter.
procedure: Determine your one repetition maximum (1RM) on a given exercise - a measure of the maximal weight a subject can lift with one repetition. Have a rest for 15 minutes. Then use 80% of your measured 1RM to perform as many repetitions as possible in a single attempt.
scoring: the maximum number of times the weight is correctly lifted is recorded. Use the values in the table below to determine the muscle fiber type based on the number of repetitions at 80% of 1RM (Pipes, 1994).
number of reps at 80% muscle fibre type
< 7 = > 50% fast twitch (FT)
7-12 = equal proportion of fiber type
> 12 = > 50% slow twitch (ST)
variations: There are two other protocols / assessments. These variations are replicated on many sites online, though no cited references can be found. One variation also uses 80% of your 1RM (Dr F. Hatfield Test), though the interpretation is different, and the other uses 85% 1RM (Charles Poliquin Test). As in the test above, the maximum number of reps at that level is recorded. The results for these variation are interpreted as follows.
number of reps at 80% muscle fibre type
< 7 =mostly fast twitch (FT) dominant
7 or 8 =mixed fiber type
> 8 =slow twitch (ST) dominant
number of reps at 85% muscle fibre type
< 5 mostly fast twitch (FT) dominant
5 mixed fiber type
> 5 slow twitch (ST) dominant
advantages: the required equipment is readily available in most gymnasiums.
disadvantages: performing a maximum weight lift is only for advanced weight trainers. It is important to be experienced in the gym and have good technique before attempting this test. The results for muscle fiber type is specific to the muscle group tested, and may not apply to the other muscles of the body. As muscle groups are involved in the lifting techniques, the muscle fiber composition of individual muscles is not able to be determined using this test.
comments: The test results will be specific to the equipment used and the technique allowed, so is best used for test-retest measures. Muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers.
reference: Pipes, T.V. (1994). Strength training and fiber types. Scholastic Coach, as referenced in Muscle Fiber Types and Training, by Jason R. Karp, Track Coach #155.
Am I fast twitch or slow twitch?
The test to determine whether you are fast twitch or slow twitch is called the “80% test.” It’s simple – find out the 1RM for a certain exercise, and do a set with 80% of that 1RM. More than 8, that muscle is more slow twitch than fast twitch; less than 8, that muscle is more fast twitch than slow twitch.
What muscle groups are fast twitch dominant?
-Chest, triceps, biceps, hamstrings
What muscle groups are slow twitch dominant?
-Shoulders, forearms, calves
In between (intermediate fast twitch)
-Quadriceps, back
1. For fast twitch dominant muscle groups, focus on lower reps like 5 to 7 and bump up the weight. These muscles react better to high intensity, low volume, low frequency training. Rest period should be a little longer than usual.
2. For slow twitch dominant muscle groups, focus on higher reps like 10 – 12 (or even 15 for calves and forearms). These muscle groups react better to high volume, high frequency, short rest periods and low intensity training.
3. For intermediate fast twitch muscle groups, focus on medium reps. Around 8 reps would be great. You can also mix in both low reps and high reps training to activate both types of muscle fibers.
Last edited by Gallows; 03-13-2012 at 10:36 PM.
Reason: Grammar
03-13-2012, 03:36 PM
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