Muscle Fibre Test

What is the Point?

Using a muscle fibre test will enable you to assess the composition of the particular muscles used in the test. Knowing the composition of the muscle will enable you to choose the most effective type of training for your muscle type.

There are two different test protocols the Hatfield Test, named after Dr F. Hatfield, and the Poliquin Test, named after Charles Poliquin.

What do you need?

• Olympic bench
   
• Selection of free weights
   
• Assistant/spotter

How do you do the test?

The Hatfield Test

• Determine your one repetition maximum (1RM) on an exercise
   
• Rest for 15 minutes
   
• Perform as many repetitions as possible at 80% of your 1RM

The Poliquin Test

• Determine your one repetition maximum (1RM) on an exercise
   
• Rest for 15 minutes
   
• Perform as many repetitions as possible at 85% of your 1RM

What Results You'll See

The results can be used as follows:

Analysis of the Hatfield Test if you completed

• Less than 7 repetitions - fast twitch (FT) muscles fibres are dominant
• 7 or 8 repetitions - mixed fibre type
• More than 8 repetitions - slow twitch (ST) dominant

Analysis of the Poliquin Test if you completed

• Less than 5 repetitions - fast twitch (FT) muscles fibres are dominant
• 5 repetitions - mixed fibre type
• More than 5 repetitions - slow twitch (ST) dominant

Interpretation

If you are fast twitch dominant, your body will respond best to heavier loads and lower repetitions in your training. If you find you are slow twitch dominant, on the other hand, your body will respond better to lighter loads and higher repetitions.

What is Being Measured Again?

This is a way to measure your muscle fibre type in a given group of muscles.