P.S. There’s a general test you can do for kicks, just to see what happens.
You use single-joint/isolation exercises, and you need to know the weight that will cause you to fail at ~10 reps. When I say fail, I mean you couldn’t get another rep w/o extreme cheating.
Do slow and controlled reps. Don’t jerk the weight.
When you fail at 10 (or 9 or 11), immediately remove 30% of the weight and go again. It helps to have a buddy on this.
< 6 = FT**
6-8 = Mixed*
8 = ST**
If your first set is 9 or 11 or whatever, adjust the ranges accordingly.
*Mixed is a relative term, since all muscle groups are mixed fibers.
**Pre-dominantly fast- or slow-twitch. Again, no muscle group is made up of all one or the other.
Don’t do more than 2-3 muscles in a single day.
DISCLAIMER (before I’m severely thumped): This is just a short test and is no replacement for tracking your long-term results.
For example, if your pecs test FT, you may do well to train them with low reps most of the time. Your best success, however, will come when you at least periodically move out of that comfort zone and rep-out on those puppies too.