Are you delusional about your fiber makeup
In the last few years, I have many readers write in claiming that they were fast-twitch individuals because they could only limited amount of reps at a percentage of max. For example, at 85% of maximum, for most lifts, a typical individual will do 5 R.M., a gifted fast-twitch athlete will do 2 reps. I have seen in twenty two years only one person who did even less: one rep at 85%. He was a running back from the NFL. At a bodyweight of 190 lbs, he bench pressed 300 lbs his first day training under my guidance. His teammates corroborated the fact that he was not a weight room enthusiast.
However, I doubt very much that there is that many of them running around. Here is why:
- For the last two decades, I have trained mainly Olympians. Therefore athletes who went through an extensive selection process before I ever got the chance to work with them. One of the factors that made them superior was their superior fiber make-up. Even amongst that select segment of the population, only a small percentage 0.3% had scores below 3 reps on the 85% of 1 R.M.. The athletes who achieved such scores were throwers, American Football wide receivers and running backs, lugers, bobsledders, weightlifters and judokas.
- I have seen individuals improve the number of reps they can do at a given high percentage of max (e.g. 85%) once they correct a mineral deficiency and/or have gotten rid of high levels of toxic metals such as mercury and lead.
- Over the last two years, we have measured levels of mercury after injected with the chelating agent D.M.P.S.. The athletes who had high levels of mercury, tended to have a poor ability to repeat at a high percentage of maximum. The number of reps they could do a t 85% would increase within 8 weeks of following a program to detoxify that toxic metal.
- If an athlete's meat intake is very low, his ability to do reps at high percentage of maximum is compromised as his creatine intake is low.
- Also I have seen individuals score poorly on high reps because they lived under the illusion that they were fast-twitch, by manipulating their warm-up and using a combination of kilo and pound plates to prevent assessing the weight on the bar properly by them, testing showed that they were in fact slow-twitch.
- Outside of very intrusive biopsies, which not that valid anyway, the best tests for fiber make-up are done in biomechanics labs where time to peak force are measured.
- Individuals who are truly fast-twitch not only well on strength tests but rather distinguish themselves on field power tests like throwing and jumping tests variations, such as the penta-jump and the seated medicine ball throw. The standardized track and field quadrathlon test could give a fair idea of what your fiber make-up test is.
Another way is to test your fiber make-up is to find your 3 R.M. and then wait 5 minutes and test for 1 R.M.. The most I have ever seen someone do on top of their 3 R.M. is 23% more. That is the range that top 7 World Class Olympic lifters will do. Yet, I have seen an Olympic Silver medalist in weightlifting only do 10% more which is the average score. If you can only do 2% more, take up rowing.
Was this article helpful?