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We know that genetically we’re predetermined to have a higher or lower proportion of fast fibers, and the ability to convert slow fibers into fast ones is very limited, although it’s true that the type of training can influence the FT/ST ratio.
Both white fibers (type II or FT) and red fibers (type I or ST) can hypertrophy, however, FT fibers have a greater capacity for this and also to atrophy faster and more intensely. This means that people with a higher proportion of FT fibers will have a greater ability to increase muscle size.
Also, type IIa fibers can acquire characteristics of ST or FTb depending on the type of training. If your goal is hypertrophy, size, and strength, it’s recommended to work closer to an FTb model than ST.
Each % of a 1RM has its own max speed
Even though it might seem like different people move the same weight (expressed as %1RM) at different speeds, the reality is different. The average speed is practically the same among different people for the same intensity (%1RM), except for those who lift a ton of weight (weightlifters) whose average 1RM speed is slightly lower, thanks to their better control of the movement.
But using an intensity of 12RM, 8RM, 5RM, or 1RM is not the same. We can say each intensity has its own max speed in the concentric phase, and this should be the speed you aim for in every rep you do, whether your goal is strength or hypertrophy. The following graph shows the speed-intensity relationship in the bench press.
If we compare the bench press and the squat, for example, the difference is always in favor of the squat, it’s faster at every %. This happens because of the movement’s structure itself, not because the person wants it or is better at squats than bench press. It’s hard for a squat (1RM) to be done slower than 0.23 or 0.25 m/s because we just can’t go slower.
Other practical applications
If you’ve never done a 1RM test, measuring the concentric phase speed of the first rep will help you know what % of 1RM you’re working with.
Example: You load the bench press bar with 80 kg aiming to do 8 reps (8RM=75% 1RM), but you’re not sure if that’s really the weight you can move to complete 8RM. You take the speed (V1) of the concentric phase (lifting) of the first rep and then put the bar down. Three things can happen:
- V1<0.55 m/s: You’re overestimating your potential, since you’re not reaching the speed needed to complete 8 strict reps with the right tempo. You should lower the weight on the bar.
- V1=0.55 m/s: You nailed the weight on the bar, as that’s the speed needed to complete 8 strict reps with the right tempo.
- V1>0.55 m/s: You’re underestimating your potential, since you’re exceeding the speed needed to complete 8 strict reps with the right tempo. You should increase the weight on the bar.
After 4 or 5 sessions, if you take the speed (V2) again with those 80 kg on the bar aiming for 8RM, three things can also happen:
- V2<V1: You’ve been off track with your training during the last 4 or 5 sessions, since there’s no progression, as the current speed is lower than before. You should look for a method that helps you progress.
- V2=V1: You’ve hit a plateau, but haven’t gone backward. It’s a point where you can still look ahead and think about progressing.
- V2>V1: You’ve been on point with your training during the last 4 or 5 sessions, since there’s progression, as the current speed is higher than before. Keep going that way because your 8RM has increased (you can add more weight to the bar to do 8 strict reps).
In this last case, it also means your 1RM could have indirectly improved compared to 4 or 5 sessions ago.
Sources
- Badillo, J.J.G; Ayestarán, E.G. (2002) Bases de la programación del entrenamiento de fuerza. Barcelona, Inde.
- Sánchez-Medina, L., & González-Badillo, J. J. (2011). Velocity loss as an indicator of neuromuscular fatigue during resistance training. Med Sci Sports Exerc, 43(9), 1725-34.
- Sánchez-Medina, L., Pérez, C. E., & González-Badillo, J. J. (2010). Importance of the propulsive phase in strength assessment. Int J Sports Med, 31(2), 123-9.
- Schoenfeld, BJ. (2010) The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res 24(10): 2857–2872.
- Schoenfeld, BJ. (2011) The use of specialized training techniques to maximize muscle hipertrophy. Strength and Conditioning Journal. 33: 60-65.
- Tous, J (1999). Nuevas tendencias en fuerza y musculación, Barcelona, Ergo.
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