SPECIAL FOUR YEAR ANNIVERSARY ARTICLE - Everything You Need To Know About Training For Your Fiber Type To Get The Best Results For Your Body

The secret

Everybody is different, right? Which means everyone responds differently to a given stimulus, right? And to get the best result you have to find what works for you, right?

Obviously the answer to each of the questions above is yes, but knowing that doesn’t really tell you much at all. Knowing that everybody is different or that a certain stimulus will generate a different reaction in various individuals tells you nothing. If anything, it leads to more questions like ‘what’s the best way to build muscle?’, or ‘how many reps should I do if I want to (fill in the blank)’?

The answers to those questions are far more valuable, but are a lot harder to come by because everybody is different and will get a different response to a given stimulus.

What type of responder are you?

So how are you to know what’s best for you? Well, first you need to know that there are three main variables that lifters positively respond to, and they are: variety, intensity, and volume.

Some people respond better to lifting heavy weights, others to high volumes of work, and a select group to ‘mixing it up’. But how are you to know what will work best for you? Trial and error? Well, yeah, but that can be rather time consuming, and even still you may not be able to pinpoint exactly why you’re getting results sometimes, while not at others.

The easiest, and most time consuming way would to be know whether or not you are biologically made up of more fast twitch muscle fibers, or slow twitch muscle fibers. Even still, knowing your biological makeup does little for you if your ability to neurologically recruit those muscle fibers is limited, meaning, that even though you may respond to one type of training now, as your ability to recruit the muscles on your body improves, another type of training may be better suited for you.

Play the cards your dealt

So what can be done? Well, if only you could find out what type of muscle fibers you’re currently able to recruit, and adjust your training around that, so that you’re investing your time and effort training in a way that will provide the most return on investment. The good news is you can find that out with a simple test of strength.

The magic number

To determine whether or not you are fast twitch dominant, slow twitch dominant, or somewhere in between (mixed fiber type), pick an exercise and simply work your way up to a one rep max, wait ten minutes, remove 15% (leaving 85% on the bar), and perform as many reps as you can. If you perform:

1-3 reps w/85% of max, you are fast twitch dominant

4-6 reps w/85% of max, you are a mixed fiber type

7-10 reps w/85% of max, you are slow twitch dominant

Knowing your fiber type is only half the battle. Once you know what type of muscle fibers you’re primarily made up of, or have the ability to preferentially recruit, you need to know how to train to best stimulate them to make them grow.

Regardless of whether test as predominantly made up of, or are preferentially recruiting, fast twitch, slow twitch, or are of a mixed fiber type, you should always train hard with the hopes of lifting more weight for more reps. The only thing that is different is the amount of weight, volume, and variation you should be using.

With that being said, here are some examples of a twice a day arm specialization routine adjusted to each fiber type, with progressions based on fiber type, followed by principles to adhere to when making your own program.

Training for your fiber type

Fast twitch dominant training routine, progressions, and principles

Workout ‘A’

First workout – 20 total sets

A1 – 30 degree incline curl w/offset grip, 5 x 4-6, 10 sec

A2 – close-grip preacher curl, 5 x 4-6, 2 min

A3 – low decline close-grip bench press, 5 x 4-6, 10 sec

A4 – lying triceps extension to forehead, 5 x 6-8, 2 min

Second workout – 16 total sets

A1 – Eccentric dips, 8 x 3 (8 second eccentrics), 2 min

A2 – Eccentric one arm preacher barbell curl, 8 x 3 (8 second eccentrics), 2 min

Workout ‘B’

*The changes that are made to workout ‘B’ are in BOLD

First workout – 20 total sets

A1 – 45 degree incline hammer curl, 5 x 4-6, 10 sec

A2 – wide-grip preacher curl, 5 x 4-6, 2 min

A3 – flat close-grip bench press, 5 x 4-6, 10 sec

A4 – decline lying triceps extension, 5 x 6-8, 2 min

Second workout – 16 total sets

A1 – Eccentric decline close-grip bench press, 8 x 3 (8 second eccentrics), 2 min

A2 – Eccentric one arm preacher dumbell curl w/offset grip, 8 x 3 (8 second eccentrics), 2 min

*This routine can be repeated 4 times, for a total of 8 workouts, before moving on to something else

Those who are made up of, or are preferentially able to recruit fast twitch muscle fibers, benefit most from performing high volumes of highly intense work, and can do so while experiencing little drop off in performance, because they generally have a phenomenal work capacity curve. These individuals adapt quickly because they are very neurologically efficient, therefore the nervous system needs to be continuously challenged, and this is done by lifting heavy weights (to recruit the muscle fibers) and making slight mechanical changes (which result in different motor units being recruited) frequently.

Generally 1-2 exercises (4 if pairing antagonists – biceps and triceps – like in example above) per bodypart, combining for 10-12 total sets of 1-3 reps work best (anything over 8 reps indicates the weight is too light, and won’t effectively challenge the nervous system of these individuals). In the example above the reps are set slightly higher, because the risk of lifting in the 1-3 rep range for isolated arm movements like incline, and preacher curls, is greater than the reward. The sets and reps can, and should, remain identical for longer periods of time due to great work capacity, while other variables such as exercise selection, execution (grip width, bench angle, stance, etc), the order in which they are performed, as well as tempo should be changed often (ideally on a weekly basis).

As long as changes are made to continuously challenge the nervous system, twice a day training, six days a week, is not out of the question.

An example of a weekly progression/periodization would look like this:

Alternate between two workouts (‘A’ and ‘B’), performing 4 of each, before switching to two different workouts (‘C’ and ‘D’)

Wk1 A – 10-12 sets, 1-3 reps

Wk 2 B – 10-12 sets, 1-3 reps, same as workout ‘A’ but with different exercises, or same exercises in different order, or performed with a different grip/stance/bench angle/tempo

Wk 3 A

Wk 4 B

Wk 5 A

Wk 6 B

Wk 7 A

Wk 8 B

Wk 9 C – 4-5 sets, 4-7 reps

Wk 10 D – 4-5 sets, 4-7 reps, same as workout ‘C’ but with different exercises, or same exercises in different order, or performed with a different grip/stance/bench angle/tempo

Mixed fiber type training routine, progressions, and principles

Workout ‘A’

First workout – 20 total sets

A1 – 30 degree incline curl w/offset grip, 5 x 4-6, 10 sec

A2 – close-grip preacher curl, 5 x 4-6, 2 min

A3 – low decline close-grip bench press, 5 x 4-6, 10 sec

A4 – lying triceps extension to forehead, 5 x 6-8, 2 min

Second workout – 16 total sets

A1 – Eccentric dips, 8 x 3 (8 second eccentrics), 2 min

A2 – Eccentric one arm preacher barbell curl, 8 x 3 (8 second eccentrics), 2 min

Workout ‘B’

*The changes that are made to workout ‘B’ are in BOLD

First workout – 16 total sets

A1 – 30 degree incline curl w/offset grip, 4 x 4-6, 10 sec

A2 – close-grip preacher curl, 4 x 4-6, 2 min

A3 – low decline close-grip bench press, 4 x 4-6, 10 sec

A4 – lying triceps extension to forehead, 4 x 6-8, 2 min

Second workout – 12 total sets

A1 – Eccentric dips, 6 x 3 (8 second eccentrics), 2 min

A2 – Eccentric one arm preacher barbell curl, 6 x 3 (8 second eccentrics), 2 min

Workout ‘C’

*The changes that are made to workout ‘C’ are in BOLD

First workout – 8 total sets

A1 – 30 degree incline curl w/offset grip, 2 x 4-6, 10 sec

A2 – close-grip preacher curl, 2 x 4-6, 2 min

A3 – low decline close-grip bench press, 2 x 4-6, 10 sec

A4 – lying triceps extension to forehead, 2 x 6-8, 2 min

Second workout – 0 total sets

*This routine can be repeated 2 times, for a total of 6 workouts, before moving on to something else

Those who are made up of, or demonstrate preferential recruitment of both fast and slow twitch fibers, can easily overtrain if volume is excessive. Therefore, the workout itself doesn’t need to be changed, rather the amount of work being performed does.

Generally the same routine (ex. sets of 6-10 reps) can be handled a few times (ideally 2-3 weeks) before needing to switch to something else (ex. sets of 2-5 reps), as long as there is a deload week every third week in which the volume is reduced by 40-60% (40% if using relatively light weights in the 6-10 rep range, 60% if using relatively heavy weights in the 2-5 rep range).

An example of a weekly progression/periodization would look like this:

Wk 1 10 x 8

Wk 2 8 x 7

Wk 3 6 x 6, deload

Wk 4 10 x 8

Wk 5 8 x 7

Wk 6 6 x 6, deload

Wk 7 12 x 4-5

Wk 8 10 x 3-4

Wk 9 6 x 2-3, deload

Wk 10 10 x 4-5

Wk 11 8 x 3-4

Wk 12 4 x 2-3, deload

Slow twitch dominant training routine, progressions, and principles

Workout ‘A’

*The differences between this workout ‘A’ and the fast twitch, and mixed fiber type, are in BOLD

First workout – 20 total sets

A1 – 30 degree incline curl w/offset grip, 5 x 7-9, 10 sec

A2 – close-grip preacher curl, 5 x 7-9, 2 min

A3 – low decline close-grip bench press, 5 x 7-9, 10 sec

A4 – lying triceps extension to forehead, 5 x 7-9, 2 min

Second workout – 9 total sets

A – Overhead triceps extension, 3 x 6/6/6 (3 triple drop sets), 2 min

B – Reverse-grip barbell curl, 3 x 6/6/6 (3 triple drop sets), 2 min

C – Cable pressdowns or curls (depending on whether or not you want to prioritize your biceps or triceps), 3 x 6/6/6 (3 triple drop sets), 2 min

*This routine can be repeated 6 times, for a total of 6 workouts, before moving on to something else

Those who are made up of, or preferentially recruit slow twitch muscle fibers, don’t need much variation at all, and respond best to longer cycles (3-4 weeks), meaning the can stay on a set program for longer periods of time as long as volume and intensity are balanced (ex. same program for 6 weeks, stress with volume for first 3 weeks, stress with intensity for next 3 weeks). Generally these individuals do not do well with heavy training, and will burn out on strength programs.

An example of a weekly progression/periodization would look like this:

2-3 exercises, 3-4 sets x 9-15 reps for first month

2-3 exercises, 3-4 sets x 5-8 reps for second month

OR

Wk1-6 8 x 12-15, 2-3 exercises

Wk 7-12 10 x 5-8, 2 exercises

What’s the difference between you and me?

Here’s what the loading parameters look like in a more visually presentable way for those who would like to see the differences between how fast, slow, and mixed fiber types should train to achieve the best results, and so they can make their own personalized program:

Number of exercises

Fast twitch: 1-2

Mixed: 2-3

Slow twitch: 2-3

Sets

Fast twitch: 10-12 per bodypart (20-24 per workout if pairing antagonists)

Mixed: 8-12 per bodypart (16-24 per workout if pairing antagonists), with a deload every third workout, reducing the amount of sets by 40-60%

Slow twitch: 6-12 per bodypart (12-24 per workout if pairing antagonists)

Reps

Fast twitch: 1-3 for intensification phases, 4-7 for accumulative phases

Mixed: 2-5 for intensification phases, 6-10 for accumulative phases

Slow twitch: 5-8 for intensification phases, 9-15 for accumulative phases

Frequency in which the program should be changed

Fast twitch: two workouts (per bodypart) should be alternated and performed about 4 times each, never performing the same one twice in a row, with the only difference between the two being the exercises, and how, and when they are performed.

Mixed: the same workout (for each bodypart) can be performed up to 6 times as long a deload is scheduled every third workout, and the intensity is cranked up while the volume is tapered down from workout to workout.

Slow twitch: the same workout (for each bodypart) can be performed up to 6 times without making any changes to the program at all.

The Holy Grail

By now you’re probably thinking you’ve come across the Holy Grail of training, and now understand why some things worked well for you, or a client, while others didn’t, even though they may have worked for someone else. And while this information may be the final piece to the puzzle that’s eluded you for quite some time, what’s written here isn’t set in stone.

The fact of the matter is, over time, your brain and body will evolve to your training, and all hope is not lost if your test results indicate that you’re made up of a certain fiber type that doesn’t appeal to you based on what your goals are. By training in a specific way, your body will begin to take on certain characteristics which it is not currently demonstrating.

This means that an individual who may test as slow twitch dominant, can, over time demonstrate the ability to be of more of a mixed fiber type. This happens because the brain becomes more efficient at recruiting the fast twitch muscle fibers than it once was. In this same way, someone who tests as a mixed fiber type can begin to perform as if they are fast twitch dominant.

Because of the body’s ability to adapt and evolve, the best way to utilize this information is to find out where you’re currently at in terms of fast twitch dominant, slow twitch dominant, or of a mixed fiber type, and adjust your training accordingly. Over time, retest yourself, and if your brain and body are taking on different characteristics make the necessary changes at that point in time.

There’s always a but...

If you want to get the absolute best results (who wouldn’t?) you’ve got to make decisions, in terms of programming, that are in line with your biological makeup, otherwise progress will be less than optimal, and training for your fiber type is the way to maximize your time and effort.

But (there’s always a but), testing for your fiber type can create confusion because it’s not uncommon for some to test as slow twitch, fast twitch, or mixed fiber type when testing different movements.

This leaves you with two options in which you can either devise an entire routine based on the general consensus of fiber type testing, or individualize workouts for each bodypart, the latter requiring a great deal more planning. This is why it’s best to alternate between intensive and accumulative phases – to ensure no fibers are left dormant – although you could try to personalize specific workouts based on the results of the tests for each bodypart.

In terms of what exercises constitute a viable option for testing – all of em! Every single exercise will provide feedback, although it’s not completely the most efficient use of your time to perform every single exercise in an attempt to uncover each and every muscles fiber type. The purpose of testing is more so to determine whether or not you have the ability to recruit the fast twitch muscle fibers, and if you’re not recruiting them with one movement, you probably won’t be recruiting them with other movements.

Even though a flye, or leg extension, would hypothetically provide a more accurate reading than a squat or bench press, in terms of whether the quads, or pecs, are predominantly fast, slow, or of a mixed fiber type, it’s not likely there will be any difference in the results even though other muscles may be limiting factors. On top of that, testing your 1 rep max with isolated movements is far riskier than the reward of having a better idea of what fiber type one specific compartment of a muscle may be. Therefore only a few major movements are needed, and those in which the greatest amount of muscles are recruited are best (bench press, squat, etc) to get a general idea of whether you’re recruiting the fast or slow fibers, or a combination of the two.

And if ya don’t know, now ya know...

This information is probably the most advanced you’ll come across in terms of how to personalize a routine to get the best results, but most people don’t need to know this information to get results, because they’re already somewhat training for their fiber type as is. After all, most have no clue about how to train for their fiber type, or understand the value of this information, and still get results.

The people who will benefit from this information the most are the ones who have a minimum of a few years of training under their belt and have tried and tested an assortment of routines and don’t know how, or why, some routines worked, while others didn’t, and why what worked for others, doesn’t work for you and vice versa. Now you know...

If you have any questions about training for your fiber type, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).