There
are two main types of fibers in your
muscles.
 |
- Slow
Twitch: These are
also known as Type
I muscle fibers.
They are responsible for long-duration,
low intensity activity such
as walking or any other aerobic
activity.
- Fast
Twitch:
These are known as Type
II fibers (divided
further into A and
B). They are responsible
for short-duration, high intensity
activity. Type
IIB fibers are
built for explosive, very
short-duration activity such
as Olympic lifts. Type
IIA fibers are
designed for regular high-intensity
work.
|
To
find the predominant fiber type in
a particular muscle in your body,
you can try the following test.
-
Find
your one rep max for an isolation
exercise for that muscle group.
-
Take 80% of it and do as many
reps as possible.
-
If you can do only 4 to 7 reps
with it, you have mostly Fast
Twitch fibers in that
muscle.
-
Around ten reps is the typical
mix for a muscle.
-
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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