[quote]Popiapang wrote:
What is trolling, i asked because in the article poliquin recommends workouts based on your ratio’s of IIa and IIb which already assumes your fast twitch dominant i thought. I am assuming the lower the reps on the 85% set the more IIb???
If you don’t mind here is what i did:
max bench press then 85% for 6 reps (So i am assuming i am IIa?)
But then Squat: Max lift then 85% for 3
(So my legs are mostly IIb)
Also my deadlift: max then 85% for 3 as well (IIB)
Is this wrong? It seems to me that this is a bad way to test because it depends on what kind of training you do not genetics… I used to row and my legs were very geared to endurance then, and i remember my trainer joking that my legs were so geared toward endurance no matter what weight he put on i would wear out at 25 reps…
now i never run or anything endurance and it is clear my legs have adapted to power. Also i most work my chest in the hypertrophy range because lets be honest i am not a sumo wrestler and i dont need a strong chest and my chest now has IIa fibers.[/quote]
Bro, my sincere apologies for assuming the wrong thing.
I do not know if I am the right person to answer your question but to the best of my knowledge, based on the above info you supply you would indeed be mostly Type IIb, including your Chest!. 6 reps is really, according to most coaches, fast twitch dominant. The advice I have followed (my personal results are very much like yours!) is doing 75% of my training with a 5RM, 6RM or 8RM and 25% of my training with 10RM, 12RM or 24RM. This translates to me doing 8 sets of 3 (fast, explosive, only last set maybe failure), 6 sets of 4 (also fast and not going to failure), 4 sets of 6 (I too had 6 reps with 85% in regards to bench press and I do most of my chest work at 4x6). The time allotted to higher reps consists of me doing 3 sets of 10 (first set to failure, lower the weight by 5% and go to failure again, etc) or 2 sets of 12 to failure, or 1-2 sets of 20 (not to failure).
Most of this is based on Chad Waterbury’s work. I train each muscle group 3x week, 12 x month. Twice per week it’s relatively heavy and once relatively light.
Waterbury wrote an article on the Lift Strong CD (get it!) in which he explains his 3-6-9 format and that’s comparable to what I do.
So my suggestion to you is that 2 out of 3 sessions are heavy (3-6 reps) and 1 session is medium-light (8-20 reps).
My tests were very similar to yours, as I mentioned, and adapting my training this way has done absolute wonders for me. Hopefully this is useful to you and again, my apologies for misunderstanding your post.
Thanks,
Marc