how to figure out fast/slow muscle ratio

JJJ · 11-12-2003, 07:20 PM

Figure out your 1-rep max on the muscle of interest. Rest atleast 5 min. Do 1 set untill failure with 80 % of the 1 max.

If you do 1- 7 reps with the 80 % of your 1 max you have fast twitch in that muscle group. The lower number the more fast muscle. Good for olympic lifting, track n field, football etc...

7-11 is half slow, half fast. Good for BB.

11 and upp is slow, good for endurance running etc...

Tha Don · 11-13-2003, 03:53 AM

wouldn't it be more to do with the speed at which your lifting/lowering the weight

on a similar matter...
i've been told to lift faster, as long muscle fibres will respond better to this, should i still do the negative part of my exercise slow?

i actually find it easier to lift weights slow now, as i'm used to it and make use of the whole mind-muscle connection thing, but this week i've been lifting (the contraction/extension part) explosively, and i've been acheing like hell! so maybe its best to push the weight out quickly in a burst of strength (i think so)

peace

prophet · 11-13-2003, 04:50 AM

well, let's see.. i get 7-8 reps doin 86% of my 1rm on bench.. so lower the weight to 80% and i get around 8-10 reps.. "7-11 is half slow, half fast. Good for BB." hey! i bb... awesome! haha

JJJ · 11-13-2003, 12:33 PM

Quote:

Originally posted by young d
wouldn't it be more to do with the speed at which your lifting/lowering the weight

No its not.

Quote:

Originally posted by prophet
well, let's see.. i get 7-8 reps doin 86% of my 1rm on bench.. so lower the weight to 80% and i get around 8-10 reps.. "7-11 is half slow, half fast. Good for BB." hey! i bb... awesome! haha

I get 8 on most musclegroup to... I think most people are in that area.

11-12-2003, 07:20 PM	#1
JJJ Registered User Join Date: Oct 2003 Location: Under your bed Posts: 1,146	how to figure out fast/slow muscle ratio Figure out your 1-rep max on the muscle of interest. Rest atleast 5 min. Do 1 set untill failure with 80 % of the 1 max. If you do 1- 7 reps with the 80 % of your 1 max you have fast twitch in that muscle group. The lower number the more fast muscle. Good for olympic lifting, track n field, football etc... 7-11 is half slow, half fast. Good for BB. 11 and upp is slow, good for endurance running etc...

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

11-13-2003, 03:53 AM	#2
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	wouldn't it be more to do with the speed at which your lifting/lowering the weight on a similar matter... i've been told to lift faster, as long muscle fibres will respond better to this, should i still do the negative part of my exercise slow? i actually find it easier to lift weights slow now, as i'm used to it and make use of the whole mind-muscle connection thing, but this week i've been lifting (the contraction/extension part) explosively, and i've been acheing like hell! so maybe its best to push the weight out quickly in a burst of strength (i think so) peace

11-13-2003, 04:50 AM	#3
prophet Registered User Join Date: Aug 2003 Location: San Ramon Posts: 237	well, let's see.. i get 7-8 reps doin 86% of my 1rm on bench.. so lower the weight to 80% and i get around 8-10 reps.. "7-11 is half slow, half fast. Good for BB." hey! i bb... awesome! haha