When creating an athlete’s training programme, you must understand their potential.
Muscle fibre testing is one way to determine what they are capable of. In each muscle group, you need to know the percentage composition of fast twitch and slow twitch fibres.
Let us look at what muscle fibre tests you can apply.
What Is Muscle Fibre Testing?
Muscle fibre testing is an examination designed to determine what muscle type is predominant in a given muscle group. Our bodies have two muscle fibre types:
- Type I – slow twitch fibres
- Type II – fast twitch fibres
Differences Between Slow Twitch and Fast Twitch Fibres
The slow twitch fibre type produces low strength and power, often suited for endurance. In contrast, fast-twitch fibres produce a burst of strength and power, often necessary for speed and sudden, demanding actions.
Therefore, it is essential to know what muscle fibre types an athlete has more of or is dominant in to predict their performance in different disciplines and activities.
Muscle Fibre Tests
Several tests exist to determine what athletes have more of; some are invasive, while others are non-invasive.
Muscle Biopsy
A muscle biopsy is an in-depth analysis of your muscle fibres. A specialist extracts some muscle tissue from a specific spot or muscle group in your body and places the cells under a microscope. The procedure is relatively painless since anaesthesia is applied.
Furthermore, a muscle biopsy is the best way to determine if you have any musculoskeletal system abnormalities. In this case, a close examination will reveal the predominant muscle fibre type in a given group. It is usually done on the upper arm, shoulder, or thigh muscles.
1RM Testing
This non-invasive test is a quick way to reveal what muscle type is predominant in an individual. The test needs some free weights and an assistant. To begin, you’ll have the athlete lift heavier weights to establish their one rep max, which is the heaviest weight they can lift in one rep.
Have the athlete rest for 15 minutes, lift 80% of their 1RM weight, and perform as many repetitions as possible in one set. Count the repetitions performed correctly when the weight was lifted while observing the correct exercise posture and movement.
You’ll then grade the performance based on the number of reps recorded and compare it to this scale:
- Less than seven reps – less than 50% fast twitch muscles present
- Between seven and 12 reps – a balanced slow and fast twitch muscle composition
- More than 12 reps – less than 50% slow twitch muscles present
Pick an exercise the athlete is conversant with and can perform adequately. Examples include a barbell squat, bench press, or bicep curl.
Importance of Understanding Muscle Fibre Type
Once you find out what type of muscle fibre an athlete has, creating training plans that suit their body types and capabilities becomes easier. For example, having more fast twitch muscles means more explosive exercises are suitable for training plans.
Therefore, most exercises should include box jumps, kettlebell swings, jump squats, push presses, etc. Aim for heavy-weight exercises performed as quickly as possible. Additionally, do not neglect the slow twitch muscles. High rep sets and slow eccentric movements should provide the necessary workout.
Slow twitch muscle exercises include resistance training with more time spent under tension. Strength exercises should consist of higher reps and a slower tempo. As tolerance increases, don’t forget some fast-twitch muscle training to improve overall strength.
Final Words
Muscle fibre testing is necessary when crafting training plans for sports personalities and even beginner gym members. The tests reveal vital information to ensure adequate and appropriate training and to give significant results over time. This article shares some practical tests to provide accurate results and help in your planning process.
