Reps at 85% of 1RM - Fiber Ratio

[coolcolj]

Poliquin later refined his method using a higher intensity (85% 1RM) - he found that this gave more accurate results:

Reps Performed with 85% 1RM Fiber Type
less than 5 FT dominant
5 mixed fiber type
more than 5 ST dominant

The above method indicates whether you should perform high, medium, or low reps on a particular exercise. For instance, if you are FT dominant, then you should use heavier loads and lower reps predominantly in your training. ST dominant individuals, on the other hand, will respond better to lighter loads and higher repetitions.


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I can only do 2 reps at 85% of my 1RM Full squat!

Guess I am mostly fast twitch fiber! Not a surprise I guess when I can jump so high and far

That means I'll have to do doubles and clusters of singles mostly in my squats. Anything higher than 3 reps will be well under 70% of my 1RM!

 

[Legion Kreinak2]

Heh, very nice CCJ...

I'm guessing this is a pretty accurate method. I just wonder how much I can squat. ^^

 

[Tarheel]

Very interesting.

Is the ratio of fast twitch to slow the same over most of the body, or should I test this a several parts of the body?

 

[coolcolj]

its different for every muscle group.

 

[benchmonster]

I would say that is about right. there is no way I could do more than 2 or at the most 3 reps on any of the powerlifts with 85% of my max. Honestly, I think 2 reps would be tough. And I am all fast twitch fibers too. Very explosive, and no muscular endurance. Can only rep 225 around 18 to 20 times on the bench, but have pressed 500 in a meet, and around 400ish RAW.

But I have seen people press 185 for 10, and then miss 225 right after that. It is amazing the difference between people.

B.

 

[Legion Kreinak2]

Yeah, it's pretty crazy. I can't do many reps, though did anyone ever consider it could be because its the way we've trained for so long? Or, you guys have at least...

You get your body sort of adjusted to that style of training. I'm sure if you kept at it for a few months, you could quite easily begin benching 225 20+ times. Just a thought...

 

[coolcolj]

yeah but if I could 225 20+ times then my max would go even higher

 

[Legion Kreinak2]

True, true...

 

[solidj55]

I think I am some where in between what you guys are talking about, I have decent(better than my explosiveness) endurance and decent(not great)explosiveness. What range should I train in?

 

[Legion Kreinak2]

Do both. 5x5 on heavy compoud moves, 2x8 on two accessory exercises. Seems to be the most optimal way, especially if that's where you're planted, right in the middle.