Muscle Fibre Test

Android App to determined dominant muscle fibre while training in the gym

Procedure for Conducting Muscle Fibre Test

Objective

The muscle fibre test's objective is to determine the fibre composition of the muscles used for a particular exercise. Two test protocols are described: The Dr F. Hatfield muscle fibre test and the Charles Poliquin muscle fibre test (Hale 2006)[1].

Required Resources

To undertake this test you will require:

Weight training facilities

An assistant/spotter

Selection of exercises

How to conduct the Dr F. Hatfield muscle fibre test

Determine your one-repetition maximum (1RM) on an exercise (available in this app)

Rest for 15 minutes

Perform as many repetitions as possible with 80% of your 1RM

Analysis

Less than 7 repetitions - fast-twitch (FT) dominant

7 or 8 repetitions - mixed fibre type

more than 8 repetitions - slow-twitch (ST) dominant

If you are FT dominant, you should use heavier loads and lower repetitions in your training. On the other hand, ST dominant individuals will respond better to lighter loads and higher repetitions.

How to conduct the Charles Poliquin muscle fibre test

Determine your one-repetition maximum (1RM) on an exercise (available in this app)

Rest for 15 minutes

Perform as many repetitions as possible with 85% of your 1RM

Analysis

Less than 5 repetitions - fast-twitch (FT) dominant

5 repetitions - mixed fibre type

more than 5 repetitions - slow-twitch (ST) dominant

If you are FT dominant, you should use heavier loads and lower repetitions in your training. On the other hand, ST dominant individuals will respond better to lighter loads and higher repetitions.

Reference

HALE J. (2006) Adapting your workout to suit your muscle fibre type. Brian Mackenzie's Successful Coaching, 37, p. 6-7

MACKENZIE, B. (2006) Muscle Fibre Test [WWW] Available from: https://www.brianmac.co.uk/musclefibre.htm

Muscle Fibre Test Tutorial Application Use

After doing 1 RM (Repetition Maximum) test or more repetition then 1 reps, then obtained the result of weight in kg and repetition that must be incorporated into this application.

The data that the app user should enter are:

Name

Age

Gender

Weight in kg

Repetition

Choose the method of analysis which are Dr F. Hatfield and Charles Poliquin

Will appear weight you should handle it

Fill the repetition result from determined load

After the user enters the data, please click the PROCESS button to find out the results of dominant muscle fibre

If you want to store data that has been calculated, please click SAVE button.

If you want to delete data that has been entered on the data input page please click CLEAR button.

If you want to see the data that has been saved before please click the DATA button.