This is sub-optimal. The glutes are slow twitch dominant by a few percent, but the hamstrings are composed of a whopping 70% fast twitch fibers. The erector spinae are slow twitch dominant by around 6%. This means you should use low reps for the hamstrings, but medium to high reps for the lower back and the glutes.
1 To melt your beads, you should preheat your oven to 400Â°. When it's finished preheating, bake the Perler beads for 10 minutes. After that, remove your beads, allow time for the beads, pan, and cookie cutters to cool.  Once cool, you can pop your Perler beads free of your cookie cutters.
Report Abuse. 1  How To Iron Perler Beads. 2  You should be able to use wax paper, just make sure you are using a thicker wax paper and the correct side and that the iron is on the appropriate setting. 3  RE: Melty Beads.  Most parchment papers and deli papers have silicone at least on one side so you could try those if you have them.