Train to match muscle fiber ratio? Red vs White?

CvrModel · 10-28-2002, 01:38 AM

People who have lots of white muscle fibers are best suited to lower reps (1-8) - heavy weight . People with predominantly red muscle fibers are best suited to higher reps 10-50. Athletes who have mostly white muscle fibers should do 75-80% heavy, and 20-25% light. Those with predominantly red muscle fibers should do 65-75% high rep training and 25-35% heavy training. Agree??Dont the white fibers have the most potential for growth? Does training red fibers also have potential for growth?
Why would someone with predominantly red train heavy, when they can achieve much better gains training higher reps vs low?

Jenny · 10-28-2002, 07:05 AM

White fibers is for anaerobic training (training without need of oxygen) and red fibers for aerobic.. The red fibers contain more capillairs (sp?), since they need more contact w/ the blood = where they get the oxygen, hence the red colour..
White fibers give "type 2" muscles, bigger and bulkier..
Red fibers give "type 1" muscles more used for cardio (marathon runners have basicly only red fibers..).

Correct me if I'm wrong.. just learnt it yesterday..

Scotty the Body · 10-28-2002, 10:42 AM

Also, don't forget the only way of telling what ratio of White/red fiber type your are would be an autopsy.
The ratio will also vary through the body so something like 6-8 reps might work the best for chest while 12-15 would work the best for something like Calves.

Over time, you will figure out what works best for your body, no one has the "right" routine for everyone.

Snake_Eyes · 10-28-2002, 12:35 PM

Train for what you want to develop, not for what you already have.

10-28-2002, 01:38 AM	#1
CvrModel Registered User Join Date: Oct 2002 Location: Los Angeles Posts: 6	Train to match muscle fiber ratio? Red vs White? People who have lots of white muscle fibers are best suited to lower reps (1-8) - heavy weight . People with predominantly red muscle fibers are best suited to higher reps 10-50. Athletes who have mostly white muscle fibers should do 75-80% heavy, and 20-25% light. Those with predominantly red muscle fibers should do 65-75% high rep training and 25-35% heavy training. Agree??Dont the white fibers have the most potential for growth? Does training red fibers also have potential for growth? Why would someone with predominantly red train heavy, when they can achieve much better gains training higher reps vs low?

10-28-2002, 10:42 AM	#3
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Also, don't forget the only way of telling what ratio of White/red fiber type your are would be an autopsy. The ratio will also vary through the body so something like 6-8 reps might work the best for chest while 12-15 would work the best for something like Calves. Over time, you will figure out what works best for your body, no one has the "right" routine for everyone. Cool

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10-28-2002, 07:05 AM	#2
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	White fibers is for anaerobic training (training without need of oxygen) and red fibers for aerobic.. The red fibers contain more capillairs (sp?), since they need more contact w/ the blood = where they get the oxygen, hence the red colour.. White fibers give "type 2" muscles, bigger and bulkier.. Red fibers give "type 1" muscles more used for cardio (marathon runners have basicly only red fibers..). Correct me if I'm wrong.. just learnt it yesterday..

10-28-2002, 12:35 PM	#4
Snake_Eyes Real American Hero Join Date: May 2002 Location: Nevada Posts: 221	Train for what you want to develop, not for what you already have.