TEST: Ratio of slow to fast muscle fibers

Mar 04 2022

Ratio of muscle fibers in men to women The algorithm that determines the ratio of slow (red) to fast (white) muscle fibers is based on the Dr. F. Hatfield and Charles Poliquin test.[1] These tests were developed by scientists-doctors and are widely used in the West, in Russia they are practically not used, because the scientific field of Russian bodybuilding is very poor

Why do I need to know the ratio of fast and slow muscle fibers?

Knowing the ratio of fibers will allow you to accurately assess your potential in bodybuilding and other sports.

"Caution" The greater the proportion of fast muscle fibers, the better results you can get in bodybuilding, powerlifting, boxing, short-distance running and other sports where explosive energy, which only fast muscle fibers can provide, is paramount.

"Caution" If you have predominantly slow muscle fibers, sports like marathon running, skiing, long-distance swimming, etc. are much more suitable for you. That is, those sports where aerobic exercise is performed. Unfortunately, your results in bodybuilding will be worse than those of the average person.

How to determine the maximum weight?

The maximum weight is the largest weight you can lift at one time. You should determine the maximum weight in 1-3 exercises for those muscle groups that you are interested in the first place. For example, if you are a bodybuilder and you need to estimate the ratio of slow and fast muscle fibers in arms, legs and chest muscles, it is enough to determine the maximum weight in three exercises: bench press (triceps and pecs), leg press and biceps barbell lift.

Performing the test

You need to determine what is the maximum weight you can lift once:

The maximum weight is determined for each exercise separately.

Perform a thorough warm-up

Ask for someone to support you during the exercise, as working with maximum weight is very injurious.

Use a weight that you can do a maximum of 2-4 repetitions.

Do the weight 1 time, if you manage to do it, add 5-10% more weight.

Add more weight until you can do 1 repetition

Rest for at least 3 minutes between each lift.

Record the weight you were able to lift last.

Now you know your maximum weight and you can begin the test itself:

Rest for exactly 15 minutes after determining your maximum weight.

Take a weight of 80 percent of your maximum weight.

Do the maximum number of repetitions at that weight.

Repeat the test for each exercise.

Analysis of Results:

If you perform less than 7-8 reps, you have predominant fast muscle fibers.

If you perform 9 reps, you have an equal number of both types of fibers.

If you perform more than 10-12 reps, you have a predominance of slow muscle fibers.