The tests illustrated in this article aim to evaluate the composition in muscle fibers (slow and fast) of an athlete, subjecting him to specific exercises. Since both require the execution of maximal efforts, they are contraindicated for sedentary people and beginners. To perform them they also need the help of an assistant and appropriate muscle building tools, possibly equipped with safety devices.
Hatfield muscle fiber test
1) After an adequate warm-up, determine your ceiling in the chosen exercise; the procedure is illustrated in this article: calculating the ceiling
2) You rest for 15 minutes
3) You try to complete the maximum number of repetitions possible in the same exercise, but with a load equal to "80% of the maximum just calculated
4) The results are interpreted:
<7 repetitions: prevalence of fast or white muscle fibers (IIb)
7-8 repetitions: prevalence of intermediate fibers (type IIa)
> 8 repetitions: prevalence of resistant or red fibers (type I)
5) The conclusions are drawn: subjects with a prevalence of fast fibers will obtain the maximum training stimulus using high loads; they will also be predisposed to be successful in sprinting and power activities. On the other hand, athletes richer in red fibers will be suitable for endurance sports and training with moderate loads and a high number of repetitions.
Muscle Fiber Test by Charles Poliquin
1) After an adequate warm-up, determine your ceiling in the chosen exercise; the procedure is illustrated in this article: calculating the ceiling
2) You rest for 15 minutes
3) You try to complete the maximum number of repetitions possible in the same exercise, but with a load equal to 85% of the maximum just calculated
4) The results are interpreted:
<5 repetitions: prevalence of fast or white muscle fibers (IIb)
5 repetitions: prevalence of intermediate fibers (type IIa)
> 5 repetitions: prevalence of resistant or red fibers (type I)
5) The conclusions are drawn: subjects with a prevalence of fast fibers will obtain the maximum training stimulus using high loads; they will also be predisposed to be successful in sprinting and power activities. On the other hand, athletes richer in red fibers will be suitable for endurance sports and training with moderate loads and a high number of repetitions.
Related articles: How to structure a muscle building program for the various districts, based on the subjective distribution of the various types of fibers.
