Wayne Westcott, Ph.D., is Fitness Research Director at the South Shore YMCA, national strength consultant, and author of several fitness books including Building Strength and Stamina and Strength Training Past 50.
Table 1
Strength gains for athletes training with muscle specific repetition range
(13 subjects)
|
|
Muscle Fibre Type |
Repetition Range |
Strength Improvement 10-Degree Chest Machine |
|
| Sprinters |
Predominantly Type 2 |
6-8 |
22.5 lbs. |
| 440-880 Runners |
Even Mix |
9-11 |
21.0 lbs. |
| Distance Runners |
Predominantly Type 1 |
12-14 |
20.0 lbs. |
|
Table 2
Time and Repetitions Relationships for Different Muscle Fiber Make-up
|
|
Time Per
Exercise Set |
Repetitions Per
Exercise Set |
|
| Type 2 Muscles |
30-50 seconds |
5-8 reps |
| Even Mix Muscles |
50-70 seconds |
8-12 reps |
| Type 1 Muscles |
70-90 Seconds |
12-15 reps |