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  1. #126
    M&S Power User ssslayer's Avatar
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    Quote Originally Posted by ROCatl View Post
    From what I understand roughly;

    high reps with low weights: for definition
    medium reps with medium weights: for size
    low reps with heavy weights: for strength?


    Also I have a question for an alternate method for testing your possible muscle predominancy:

    Can it be done with pushups if you can't access the gym for weights?

    Say you do your maximum amount of pushups, (mine is about 60), and then you rest for 15 minutes and how ever many full sets of your max you can do can be used to determine your muscle fiber predominancy?

    In my case, I was able to do a full 60 reps of pushups in 3 tries, and on the 4th try, I was only able to get to 40 pushups before I failed.
    What you have written is not related to differences amongst ppl in their muscular fibre makeup.

  2. #127
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    I was just trying to respond to the guy above me.

    Any advice on my question sir?

  3. #128
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    Great post. Helps a lot!
    Don't wonder off to where the big dogs roam...

  4. #129
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    Doug you wow me with your knowledge. This is something I never knew about. Thanks for this post.
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  5. #130
    Just joined M&S cpd1980's Avatar
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    Very interesting post every piece of information to make training more effective is priceless!!!
    "It is never too late to be what you might have been." – George Eliot

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    Interesting approach, I need to test it for myself. Didn't knew about slow twitch and fast twitch muscle fiber type

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    Hey everyone bigups to all ..very important read here

  8. #133
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    This information is amazing.

  9. #134
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    A most useful post! muscle...muscle...

  10. #135
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    Quote Originally Posted by Doug View Post
    If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing on the lower rep, fast-twitch fiber training and the higher rep, slow-twitch fiber training. This will help you to develop all the fibers in your muscles, maximizing your ultimate development.
    Can you give an example of how a training program would look like for someone with mixed fibers or if you wish to train both?

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    very helpful post! thanks

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    can someone help me?i am 16 years old and skinny.i just started workout now and want to bulk up.if i do jason blaha novice workout routine,will it makes me be shorter?

  13. #138
    M&S Elite Member EdHz's Avatar
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    Quote Originally Posted by ZZyz View Post
    can someone help me?i am 16 years old and skinny.i just started workout now and want to bulk up.if i do jason blaha novice workout routine,will it makes me be shorter?
    No.


    No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. – Socrates

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    will jason blaha novice program help me to bulk up and gain weight?

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    Hey
    You can do a fiber type test, but those are notoriously unreliable. The best way would be to train and track results just like anyone else who dosent have the luxury of knowing their fiber type.

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  17. #142
    Coming Up The Ranks caitlinstephen's Avatar
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    To find the predominant fiber type in a particular muscle in your body, you can try the following test.

    1. Find your one rep max here for an isolation exercise for that muscle group.
    2. Take 80% of it and do as many reps as possible.
    3. If you can do only 4 to 7 reps with it, you have mostly Fast Twitch fibers in that muscle.
    4. Around ten reps is the typical mix for a muscle.
    5. Doing 15 to 20 or more reps will be mostly Slow Twitch fibers.

    By knowing what type of muscle fibers you have, you can tailor your training towards developing them to their maximum potential.

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    Good read!

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    Great read!

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    My mass gaining program tests your muscle fiber type and then puts you on one of 7 workout tracks based on your ratio. It also has levels of intensity and incorporates step-loading used by Olympic athletes. Give it a try! It's free.

    www.massify.me

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    Hi Hi Doug,
    It is true that some people will not have their muscles grow big no matter the number of times they hit the gym. But it great to learn that switching between slow twitch and fast twitch could be the way to help solve the problem. It is good that you have mentioned about going for a fiber test can help determine fiber composition

 

 

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