Reps at 85% of 1RM - Fiber Ratio

[coolcolj]

I think people with mixed fiber would do a bit of everything to maximise growth and strength since you have 50-50.

anyway there is no such thing as a hard division between fast and slow twitch fibers, there is a continously varying range of muscle fibers from slow to fast.

 

[Tarheel]

On bench presses and squats I seem to be slow twitch dominant on both.

J, you mention you need to stay at or above 70% of your max in squats, is this to build power and explosiveness? I would be doing like 10 reps at 70% of my max in both squat and bench....

 

[coolcolj]

Well for limit strength and to make sure maximal amount of fast twitch fiber is recruited as well getting the CNS more involved.

Power/explosiveness is trained in the 50-60% area moved at maximal speeds. I do a combo of both