Nonstop Natural Gains: The Neuro Typing System Your Neurological Profile Tells You Exactly How to Train Why Your Training Program Isn't Working Have you ever finished a training program without seeing results? Was it a smart program designed by a respected coach? Did your friends do the program and get great results, but you didn't? Have you ever had to force yourself to complete a workout plan because it just didn't motivate you? Maybe you even felt guilty about it. Or maybe when you didn't see any gains, you just assumed that your "bad genetics" were the cause. O r did you think that the program just sucked, even though other people seemed to love it? This is common. And the problem isn't the program, your work ethic, or your genetics. The problem is that the training program didn't fit your psychological and neurological profile – basically, your personality type. This isn't fluffy, pop psychology either. Your personality profile is genetically determined by the balance of your neurotransmitters. And your neurotransmitters control everything. The Nervous System is the Boss The nervous system is responsible for the recruitment of muscle fibers, determining how many fibers you can stimulate to grow. It's also responsible for coordination and performance on the big lifts. You knew that, but here's something you may not know: your nervous system is also the control center of motivation. It even plays a huge role in your response to stress, and in how much energy, focus, and work capacity you have in a workout session. The key to training success is simply this: train hard in a focused way. You can't do that, at least not for long, if you're not motivated by your program. A nd to be motivated by your program it has to fit your neurological profile. Training to take advantage of your neurological nature will also make you feel better overall and you'll become more productive in other parts of your life. Neurotransmitter Balance and Your Personality Your personality gives you clues about your neurotransmitter balance – which neurotransmitters are high and which are low. Your behavior is heavily infl uenced by these levels, whether you realize it or not. That's why I evaluate the personality profile of every bodybuilder, athlete, or CrossFitter I train. This evaluation gives me a very good idea of his or her neurotransmitter balance. I then use that information to plan their training accordingly. If the training doesn't fit well with your profi le type it can create fatigue, drops in motivation, a higher stress response, and even lead to injuries. And it certainly leads to lack of progress. That's why you can be on "the best program in the world" and not get results. For optimum results, you must train right for your type.
In the Neuro Typing System, I'll explain the three main personality types, which neurotransmitters are high or low for each, and how that should influence your training, nutrition, and supplement choices. The 3 Neuro Types I've experimented with several personality tests and assessments over the years. I've also consulted with psychologists and other experts to find the best method. The Cloninger Temperament and Character Inventory (TCI) is the most widely accepted in the scientific community and I've tested it on hundreds of lifters and athletes. The TCI is an inventory for personality traits based on a psychobiological model. In a nutshell, people have different personality types because they have different genetic levels of certain neurotransmitters: dopamine, serotonin, and norepinephrine. W hen scientists measured neurotransmitter levels and compared them to the personality types, they indeed f ound them to match up. There are three main profile types: t ypes:
Type 1: This type has low dopamine levels, so he or she seeks out novelty or new things to stimulate their naturally low dopamine. They are, in a way, adrenaline junkies. In psychobiology, they call this the the novelty seeking type. Type 2: These types have low norepinephrine levels. Since norepinephrine is associated with confidence and a sense of well being, these people seek out rewards to boost their norepinephrine levels – from social rewards (like being a people pleaser) to achieving goals. It’s referred to as the reward dependant type in sc ience. Type 3: This type is associated with low serotonin. They don't like change; they like to master a repetitive activity. "Technique geeks" fit this profi le. In psychobiology, they call this the harm avoider type.
You don't have to take the formal test to get a good idea of which type you are. Here's the breakdown below. Type 1: The Novelty Seeker This type is associated with low dopaminergic activity. This means your decision making is run mostly by your need to increase dopamine. Baseline dopamine is low and your receptors are sensitive. Under the right circumstances, these receptors can produce spurts of dopamine. Since the receptors are so sensitive you can become "addicted." You're always seeking that next dopamine rush. If you fall into this category, you need excitement and intense or highadrenaline activities. You also get bored easily, are naturally curious, and can be short tempered. This type requires a variety of stimuli and challenges. They're naturally attracted to nonrepetitive activities. They get bored from r epetitive events like endurance training or lifting programs that are repeated over and o ver. They aren't good at endurance events mostly because of boredom, but also because they tend to have high serotonin levels. When dopamine levels are proportionally lower than serotonin, work capacity goes down. Novelty seekers are extroverts and do well i n social situations. They're also very competitive. They welcome challenges and love learning new skills. This type gets excited about learning a
new exercise or lift, even if it's tough for them. It's "new" and stimulating, and that's all that matters. Sports When it comes to sports, they're more attracted to extreme sports, contact sports like football, and fighting sports. They do very well in individual events, especially events of short duration (sprints, throws, jumps etc.). Lifting They tend to be more attracted a ttracted to performance sports than physique competitions like bodybuilding. They're the ones who become good CrossFit athletes. Elite powerlifters can also fall into this category, especially those who are naturally attracted to a Westside-type system with lots of variety. Diet They do well on a lower carb diet, normally having their carbs only around workouts, but they need more frequent refeeds, every third or fourth day. These types also do better o n a higher protein intake. Type 2: The Reward Dependant This type is associated with low lo w baseline levels of norepinephrine. This neurotransmitter, along with amping you up, creates a sense of overall well being and confidence. Low levels of norepinephrine lead to a depressive state, lack of arousal, and low motivation. To counter this, this profile type seeks out "rewards" to increase norepinephrine levels, but this can cause them to have a higher risk of addiction. This is your typical "people pleaser" whose self-esteem is based on how others perceive him. It's very important for these individuals to be liked, respected, and even admired. They're equipped to do well in social situations because they need to f eel appreciated. They're sociable, empathic, and have a high sensibility to social cues which helps them make friends, which they need. They genuinely care for other people. But because of their affection for others and the desire to please them, they can be easily taken advantage of. This type of personality will do anything to help o thers out, even depriving themselves. They're driven by wanting to look good in front of others and be liked. Nothing is worse for them than disappointing someone. Because of that attitude, they'll go to great lengths to reach their goals. Sports They tend to choke more during individual events because they put a lot of pressure on themselves. As such, they rarely do well in individual sports, but they make g reat teammates. They're rarely the "superstars" but they're willing to do anything to help the team t eam and earn respect. Lifting They're attracted to bodybuilding and physique sports because "looking awesome" is a way to earn the admiration of others and build self-worth. However, when it comes to competitions (bodybuilding, figure etc.) they can have a much harder time peaking because the stress of
being judged can jack up their cortisol levels, which increases water retention and makes it harder to properly load the muscles with glycogen. Diet They're normally good at sticking to a diet if they're held accountable. They do well because they want to please their diet coach. But because food can be seen as a reward they can easily become addicted to cheat foods. These are the people who must ban "bad" food from their diets and refeed only with foods that are already in their regular diet. Type 3: The Harm Avoider Harm avoidance is associated with a low serotonin level which affects your way of acting and feeling. Low serotonin can make you more easily tired or have a lower baseline of energy. If you fit this profile, you want to avoid unpleasant situations, punishment, and conflicts much more so than other people do. You're most comfortable in familiar situations you can control. These people tend to be more shy and introverted. They have a higher vulnerability to criticism; even constructive criticism creates anxiety. Their higher level of overall anxiety leads to an overproduction of cortisol, which can negatively affect muscle gains. Unexpected changes of plans really upset them and cause a huge stress response. They're careful planners, especially when a situation represents a potential harm or risk. Because of that, they're very well organized. But under stress they can feel inhibited by anxiety, which leads to procrastination and having a hard time making decisions. The driving force of harm avoiders is to stay away from stress and injury. When it comes to training, it makes them attracted to more repetitive activities that they've mastered. Unlike the novelty seeker, this type dislikes variety and new things in the gym. They get stressed when learning a new complex lift for example. But they have great focus when they train. They're perfectionists and o ften "technique geeks." However, they tend to be more conservative with their weight selection. They're great at sticking to a plan, sometimes bordering on training OCD. Sports This type is more attracted to sports where fewer unpredictable events occur and with a lower risk factor. They don't like contact sports or sports where random events are an important part of the game. Lifting They do better on a more "static" program where exercises don't change and other variables (methods, loading schemes, and rest intervals) change only gradually. A good example would be 5/3/1 by Jim Wendler. They have a higher cortisol response to stress than other people because of their higher anxiety level. So although they have a very high work capacity, doing too much volume can actually limit their gains because of the overproduction of cortisol. Diet They don't do great on a diet where carbs are restricted. They need at least a small amount of carbs at every main meal, both to lower cortisol levels and to avoid tanking serotonin even
lower. Carbs pre-workout (to lower cortisol output) and at night (to boost serotonin) are especially important. What's Your Type? What's your neurological type? And what does that mean when it comes to your training and nutrition program? That's what the rest of this series will cover. By the end, you'll know exactly how you should be training and eating to reach your goals. Once you've chosen the right program for your type, you'll be shocked by the gains you'll make. Make no mistake, this is the future of training.
Unlock Natural Gains: Neuro Type 1 Part 1 of this series introduces you to neurological typing. In short, your baseline levels of three neurotransmitters (dopamine, serotonin and norepinephrine) strongly influence your personality and dictate your how you should train and eat for best results. Your personality profile is largely determined by three key neurotransmitters: dopamine, serotonin, and norepinephrine. Your baseline levels of these chemical messengers are determined by genetics. The three basic personality types are:
Type 1: Novelty seeker
Type 2: Reward dependant
Type 3: Harm avoider
Each has its positives and its negatives. If you adopt a training style that doesn't match your psychological and neurological type, you simply won't get results from it, no matter how welldesigned the program is. In this series, we'll go over each type and what type of training, nutrition and supplement plan is best for each. To determine your type, review Nonstop Natural Gains: The Neuro Typing System. Below we'll cover the novelty seeker. This type has a low dopamine level, causing him or her to seek out new things to stimulate it. You could call them "adrenaline junkies." Optimal Training for Type 1: Novelty Seekers 1 – Training Preparation Novelty seekers have less dopamine than serotonin. They must increase dopamine prior to starting the actual workout to have good motivation and work capacity. If they don't, performance will suffer in the first part of the workout. For that reason, it's very important for them to focus on activation drills prior to starting their workouts: jumps, throws, high speed movements, etc. The focus needs to be on speed – moving violently but without creating a lot of fatigue. Example: 3 sets of 5 vertical jumps. Or striking a tire with a sledgehammer for 3 sets of 12 seconds. When it comes to the main heavy lift of the day, they should ramp up to the working weight while doing gradually heavier sets and focus on compensatory acceleration (CAT). That's where you accelerate the weight as fast as possible during the concentric or lifting phase of the rep.
This acceleration will increase force production and will amp up the nervous system by increasing the release of dopamine. A ramp should start at around 60% of your max. Do around 5 ramp-up sets before doing the work sets. These ramp-up sets should only be done for the same number of reps that you plan to do on your work sets, or lower. You want to amp up the nervous system without creating fatigue. A ramp could look like this: Ramp-Up Sets:
Set 0: bar x 10
Set 1: 165 x 3
Set 2: 195 x 3
Set 3: 215 x 3
Set 4: 235 x 3
Set 5: 255 x 3
Note: Use maximum concentric acceleration on sets 1-5.
Work Sets:
Set 6: 275 x 5
Set 7: 275 x 5
Set 8: 275 x 5
Set 9: 275 x 5
Remember that dopamine and adrenaline are connected. Dopamine is used to produce norepinephrine which is used to produce epinephrine/adrenaline. So anything that amps you up will raise dopamine levels. Just be careful not to overdo it. This type has a low baseline dopamine level and can produce spurts of it, but they crash if they have to produce too much. When that happens during a workout, their willpower and motivation goes down the drain. 2 - Training Variation Type 1 lifters need a lot of variation in their training. They're your typical "I can't follow a program" guys. They always want to try something new. If you put them on programs like 5/3/1 or The Power Look (programs based around doing the same stuff over and over) they'll get de-motivated and won't get results. We often say that we need to stick to a program to make progress, but in their case it's not necessarily true. Remember, whatever helps you train the hardest will give you the best results. On a static program, novelty seekers get bored easily and will lose focus if the training is too repetitive. In their case, a lack of sufficient variety is actually a stressor. This neuro type...
Can stay on a program for 2 weeks.
Does better on multiple types of stimulation in a week.
Does better when different types of stimulation are included within a workout.
Cybernetic periodization (freedom within a structure) is a great approach for them. This refers to pre-planning the first big lift of the workout but selecting the assistance work based on the performance of the main lift.
Surprisingly, a lot of powerlifters are novelty seekers. The Westside Barbell system is the perfect example. They vary the main lift every one to two weeks, they do three types of stimulation per week (four if you include conditioning), and they use cybernetic periodization by selecting their daily assistance exercises based on how they performed on the main lift. Oddly enough, CrossFit is also a perfect example, especially the shorter 8-15 minutes WODs. Now, the need for variation doesn't mean you have to change all the variables. For example, you can change the exercises, or keep the exercises and change the methods. 3 – Training Frequency Type 1 lifters do better with shorter but more frequent workout. These types of workouts increase dopamine without making it crash. For this type, a day off is less effective than a small restorative workout. Taking two days off in a row will negatively affect their trainability – it'll take them 30-40 minutes just to get in the zone. Their motor control, as well as motivation to train, will be off. A very hard workout including a lot of heavy work (a high volume of heavy lifting) or a maximal effort session (going up to a 1, 2 or 3RM on a big lift) can drain their dopamine. It might take them a few days to replenish it. When that happens they either hit a wall two hours after their workout or they feel lethargic, short tempered, or have low motivation the next day. When that happens, the Type 1 athlete needs restorative workouts, the best example being my Neural Charge Training workouts. Restorative workouts need to be short and focused on explosive work. They shouldn't cause any metabolic fatigue. In fact, you should have more energy after the workout than before. Restorative workouts shouldn't be done anywhere close to failure since we don't ever want speed to decrease. You also need to keep the pace of the workout fast without turning it into a conditioning session. The Westside Dynamic Effort day actually works mostly by replenishing the dopamine depleted during the max effort session. Most Westside guys are likely extroverted, competitive, novelty seekers. A good weekly ratio of training sessions would be two high stress sessions, two moderate stress sessions, and two restorative workouts per week:
Day 1: High
Day 2: Restorative
Day 3: Moderate
Day 4: High
Day 5: Restorative
Day 6: Moderate
Day 7: Off
Or 6 workouts per 8 days:
Day 1: High
Day 2: Restorative
Day 3: Moderate
Day 4: Off
Day 5: High
Day 6: Restorative
Day 7: Moderate
Day 8: Off
Remember, if this neuro type has two off days in a row, workout quality will suffer because the nervous system will be sluggish. 4 – Training Volume Work capacity is fairly low with Type 1 lifters. They perform great, especially in strength and explosive work, but they can crash fast. There are exceptions: if they have a high acetylcholine level they can actually tolerate volume well, but these are the genetic-freak power athletes.
Type 1 lifters should focus on sticking to 45-60 minute workouts (after workout prep). This isn't to avoid drops in testosterone or increasing cortisol. It's to avoid dopamine depletion and diminished focus and motivation. Go hard and go home. A workout comprised of one main lift and two pairings (antagonistic pairings or supersets for example) for a total of 5 exercises works well. The "pairings" decrease the repetitive feeling. They can use minimalist training (numerous sets o f 1 or 2 exercises per session) but should use several methods in the same workout to prevent the feeling of repetitiveness. Example: The Layer System Extreme novelty seekers – super explosive but with an extremely short attention span – will be able to tolerate a total of 9-12 wo rk sets in a workout.That's not per muscle, but per workout. But the Type 1 can tolerate 16-18 sets for the entire workout.
5 – Training Intensity: Weight & Reps Type 1 athletes do better on lower reps of explosive or heavy work. Longer-duration reps, especially on big compound movements, will decrease their motivation. For the big lifts, they should stick to sets of 4-6 when trying to build muscle and 1-3 reps when focusing on strength. For smaller isolation exercises, they can go up to 8-10 reps per set when trying to build muscle and use 6-8 reps per set when focusing on strength.
They do better on short rest intervals and a fast workout pace: they need to keep adrenaline high to stay focused. 6 – Means, Methods & Strategies These are other ways to include variation. Novelty seekers don't need to change exercises all the time; they can also change how they perform them. Means Tools used when executing a movement pattern. Changing from a regular bar to a fat bar is a change of means. Examples of means: specialty bars, chains, bands, hanging band technique, weight releasers, dumbbells, kettlebells, pulley system. Methods How the reps are performed. For example, changing the speed of the lifting or lowering portion of the rep, adding isometric pauses during the concentric or eccentric phase, doing partial reps, etc. Strategies How the sets are organized (sets x reps) and the use of intensifiers like rest/pause and drop sets. For Type 1 lifters, changing some of the means, methods, or strategies every two weeks is optimal. Extreme cases should change every week, especially very advanced lifters. These don't need to be huge changes, but have a slightly different feel to keep it interesting and trigger a slightly higher dopamine release. They respond best to strategies where the reps are different from set to set. Examples: wave loading (5/4/3/5/4/3), descending sets (5/4/3/2/1) or contrasts (3/6/3/6/3/6). If they want to use higher reps, they respond better to strategies that still have a low-rep feel: clusters, rest/pause, myo reps, post-fatigue isometric, pre-fatigue isometric, etc. Straight sets – doing the same number of reps with same weight – are very de-motivating to novelty seekers, especially on the big c ompound lifts. They might decrease dopamine release. Want to de-motivate this neuro type and make him stop training? Have him do German Volume Training: 10 sets of 10 reps on an exercise. Ramping using the same number of reps (doing sets of 3, adding weight every set) is okay because the change in weight does provide a feeling of challenge, which is motivating to them. 7 – Exercise Order Keep in mind, when talking about exercise order we're only talking about the "building" work. Workout prep isn't included. We assume that proper workout prep has been followed. Type 1 lifters do better when the main lift of the day is done second in the workout. They take a bit longer to get neurologically activated, so it's best to start the workout with an isolation exercise for the main muscle in the big lift, or for a muscle involved in the stabilization of the lift. Example: lats in the bench press (peripheral activation). Dopamine levels tank fast, so doing the big lift too late in the workout will have the same impact as doing a max effort or doing too much volume: rapid dopamine depletion.
8 – Progression Model Type 1's don't do well on a percentage based progression model. They lose interest and feel trapped. The RM system – using the most weight they can in good form for the prescribed rep – is more effective. It makes the workout look more "open" or ad aptable. This neuro type will normally hate a program like 5/3/1 or my 915 W orkout Program. Both are great, but because they use a fixed progression model it can be really de-motivating to the novelty seeker. They respond better to drastic phase changes (accumulation/intensification). These are the guys who do great by completely changing their training style every three months or so. Optimal Nutrition for Type 1
This neuro type does well on low carb, higher fat diets with moderate to high protein. This doesn't necessarily make them lose f at faster, but it makes them feel better and they get fewer cravings. Low carb diets decrease serotonin. Since this type has high serotonin, he's not as negatively affected by such a decrease. In fact, it might even improve his work capacity and motivation by increasing the dopamine to serotonin ratio. When dieting, Type 1 lifters need more frequent refeeds. When the hormone leptin is high, the body feels well fed and keeps the metabolic rate humming. When leptin drops down, the metabolic rate goes down and cravings increase. Low leptin levels also lead to an overreaction of the Ventral Tegmental Area (VTA) – the dopamine response is enhanced. When that happens, just thinking about cheat foods and anticipating them will spike dopamine. This will make it almost impossible to stick to a diet once leptin levels drop. Leptin will drop when you're on a restrictive diet for a long time without breaks. As a result, the novelty seeker needs more frequent refeeds. A ratio of 3 or 4 days of intense dieting followed by one day of refeeding – with quality food to avoid excessive dopamine stimulation and addiction to eating crap – works best. Type 1 athletes should avoid "cheat foods" that are high in sugar, which can overstimulate dopamine receptors and increase the risk of sugar addiction. They do better on short but intense diets (3-6 weeks of a large caloric deficit) than on longer, more moderate diets. They should minimize the use of straight BCAAs because they compete with L-Dopa for transporters across the blood-brain barrier, which will decrease dopamine levels. Having carbs pre-workout can drastically lower cortisol levels, making most people more anabolic. But Type 1's might have problems with carbs pre-workout. See, preworkout carbs might increase their serotonin, which is already high. Motivation, work capacity, and training aggressiveness require a relat ively higher dopamine level compared to serotonin. The only type of carb that will work well for novelty seekers when used pre-workout is highly-branched cyclic dextrin since it has a low glycemic index and doesn't impact insulin. Plazma™ pre-workout is the best strategy.
When dieting to lose fat, most of their carbs should be consumed around workout time. If they're in a mass gaining phase, having some carbs in the morning is fine but avoid them in the evening. Type 1's should avoid big meals during the day because they will switch to parasympathetic mode, making them more sluggish and less energetic. A larger dinner in the evening is a better strategy.
Double Your Natural Gains: Neuro Type 2 Part 2 covers the first neuro profile: the novelty seeker. Now let's look at the best training and nutrition approach for Type 2: reward dependant. This neuro type seeks out rewards to boost norepinephrine levels – from social rewards, like being a people pleaser, to achieving goals. Optimal Training for Type 2 1 – Training Preparation Type 2 lifters need to feel competent. Getting into the groove technique-wise and feeling the right muscles doing the work is crucial. So it's important to put a large emphasis on practicing the main movement pattern of the day during workout prep. This could mean doing a lot of practice/preparation sets prior to doing the work sets for the main lift. It could also mean doing peripheral activation work for an important muscle in the main lift, like activating glutes prior to squatting. This type doesn't need the same emphasis on myofascial release (foam rolling) and dynamic stretching as other types. When ramping up for the big lifts, they shouldn't waste too much energy because they will actually believe (subconsciously) that they'll decrease their performance due to fatigue. This will hurt their motivation. This type has two choices for the warm-up for the big lift: Choice 1 Use a 1.5 to 1 ratio of preparation sets to work sets, but do fewer reps on the preparation sets than the work sets (e.g. 5 instead of 8, 3 instead of 5 , 1 instead of 3, etc.) For example: Ramp-Up Sets:
Set 0: Empty bar x 10 reps
Set 1: 135 x 5
Set 2: 165 x 5
Set 3: 185 x 5
Set 4: 205 x 5
Set 5: 225 x 5
Set 6: 245 x 5
Work Sets:
Set 7: 245 x 8
Set 8: 245 x 8
Set 9: 245 x 8
Set 10: 245 x 8
Choice 2 Do fewer ramp-up sets prior to the work sets, a 1:1 ratio, and the same number of reps for the preparation sets as for the work sets. For example: Ramp-Up Sets:
Set 0: Empty bar x 10
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 205 x 8
Set 4: 225 x 8
Work Sets:
Set 5: 245 x 8
Set 6: 245 x 8
Set 7: 245 x 8
Set 8: 245 x 8
In both cases the rep style should not be too explosive. What this type needs is to work on mind-muscle connection and perfect form. They need to feel competent. A slow eccentric (lowering phase of the rep) and an accelerative but controlled concentric (lifting phase of the rep) is best. 2 – Training Variation This neuro type needs variation but not as much as Type 1. They need to see that they're progressing on an exercise before changing. If they change after two weeks it might be too soon for them to see progress. This is mostly true of the big lifts. Remember, progress makes them feel good about themselves and increases motivation. The bigger lifts should stay the same for at least 4 weeks, likely 6, while simple isolated exercises can be changed more often. They need to feel that their technique is solid. Changing too often can decrease their motivation because they never get to feel like they mastered an exercise. With the big lifts, one of the biggest de-motivators is not being able to perform an exercise properly. Switching an exercise they've just begun to master for one that they're struggling with will kill motivation. For isolation work, the most de-motivating thing for a Type 2 is not feeling it in the right muscle. Don't hesitate to change an exercise if you're not feeling it. If you're a coach, when you change something in the program make sure to address it in a positive way. Saying, "We'll switch to a goblet squat instead of the back squat because you aren't capable of doing a proper squat" will zap their motivation. 3 – Training Frequency and Split
This neuro type does better on a "unified" training day – training a single movement pattern or a single muscle group. By focusing only on one thing, they feel more competent and feel a greater local pump. Both elements give them positive reinforcement. They tolerate frequency well. In fact, it makes them feel good because of the noradrenalin increase. So, they should have 5-6 workouts per week. This can be split three ways: Movement Pattern Split
Day 1: Squat and assistance
Day 2: Bench and assistance
Day 3: Off
Day 4: Deadlift and assistance
Day 5: Overhead press and assistance
Day 6: Pulling
Day 7: Off
Muscle Split
Day 1: Quads
Day 2: Chest and delts
Day 3: Off
Day 4: Back
Day 5: Hamstrings
Day 6: Arms
Day 7: Off
Pull-Push-Legs Split
Day 1: Pulling muscles
Day 2: Pushing muscles
Day 3: Legs
Day 4: Off
Repeat
The worst thing for this type is having a bad workout. As such, improper rest which leads to subpar gym performance can kill their motivation to train. 4 – Training Volume The danger with this neuro type is that they can easily become stimulus addicts: they're the ones who always seek to do more, both to get a higher noradrenalin spike and to gain the respect of others. They're at risk of killing their gains by taking more pride in how much they're doing rather than in how much they're progressing.
This is because of both physiological and psychological factors: the spike in norepinephrine and the desire to impress or gain the respect of others. They can also have self-esteem issues and will see their physique as a way to artificially boost it. So they put a lot of pressure on themselves in the gym, especially if it's crowded, which can produce excess cortisol. They need enough volume to feel a solid pump and to feel fatigue at the end of the workout. But too much volume will make it hard for them make progress because of excessive cortisol production. Workouts lasting 75-90 minutes with a total of 20-25 sets in the session is a good starting baseline. 5 – Training Intensity Type 2's need to get a good feeling from training. This means either getting a pump or doing fairly heavy work with solid technique. They normally respond better to more traditional bodybuilding methods and techniques, focusing on the mind-muscle connection. They can train for strength and be quite good at it. Remember, they want to impress others. But they put a lot of pressure on themselves to lift heavy, which can lead to injuries or a lowered rate of progress due to a higher cortisol release. (Incidentally, they're the ones who tend to exaggerate how much they lift.) They absolutely want to look good, so doing singles and putting them in "competition mode" greatly increases their risk of injuries. For hypertrophy work they do better on medium-range reps, 6-12. This is what gives the best combination of intense intramuscular tension and pump so it's the most rewarding. For strength work they should stick to sets of 3-5 reps. They can even do some doubles (sets of 2) once in a while, but should stay away from sets of 1 ( pure max effort) because they subconsciously see that as a test and it will spike their cortisol. These types feel two or three times as much mental stress from a set of 1 as from a set of 3. 6 – Means, Methods and Strategies This neuro type prefers to change means, methods, and strategies rather than exercises. This i s especially true when it comes to the big basic lifts. Not feeling like they're efficient in an exercise can really hurt their motivation. Changing the big lifts too often can hurt their drive to train and the results they'll get from a workout. When it comes to building muscle mass, they do better on slower tempos, including isometric holds in a set, adding partial reps at the end of a set, and methods like drop sets and rest/pauses. They'll respond well to anything that gives a better pump. Oddly enough, they also respond well to explosive exercises like Prowler or sled sprints, jumps, and throws. They get a very positive response from low-skill athletic training. This spikes their norepinephrine which makes them feel good. Higher skill athletic work (Olympic lifts or gymnastic drills) can be a double-edged sword because if they don't feel competent on it, it'll have a negative effect on their motivation. They also do very well on short rest intervals between sets. This al so favors the release of more adrenaline. But when doing the big lifts, longer rest intervals are better to avoid underperforming. 7 – Exercise Order
The big lift should be done first in the workout or after an activation exercise. This will get this neuro type into a more positive mindset for the rest of the session. Since they perform better once adrenaline is high and also need to feel competent on the big lift, they should do plenty of preparation sets prior to starting the work sets on the main lift of the day. They respond well to combining exercises: supersets, complexes, circuits, alternating sets, etc. They also do very well with loaded stretching for the main muscle of the session. This should be done at the end of the workout. 8 – Progression Model The key for this type is to see progress. For example, block periodization or undulating periodization – where you completely change the t ype of training every phase – would not work as well as a more linear approach. They do best if they only apply a specific progression model for the big lifts and use more of a fatigue-based model for the isolation work. For the big lifts, the double progression model is the best approach. This makes it easy for them to see progression, and it can be done without the constant burden of adding weight. The double progression model is when you select a rep range, like 6 to 8. You use the same weight for all your working sets. For example, 200 pounds for 4 sets. You only add weight when you can do all the work sets with the selected weight at the top of the rep range. In our example, that means they'd only add weight when they can get 4 sets of 8 with 200. If they get 8, 8, 7 and 6 reps with 200 pounds on their four work sets, they'd keep the same weight for the next workout. They don't do as well with a progression model based on percentages. On some days the sets and reps at the planned weight will feel too easy and they won't feel like they're working hard, killing motivation. On other days the planned weights might feel too hard and it can also wreck their motivation by making them feel incompetent. 9 – Deloading and Peaking Deloading is a reduction in training stress to re-establish normal trainability. This is done by restoring neurotransmitters, hormone levels, glycogen stores, and inflammation back to normal or optimal levels. Peaking is a form of deloading specifically aimed at placing your body in an optional state to perform on a specific day. Type 2's get very anxious when it comes to competitions. They're the most likely to choke in individual events. That fear of choking often leads them to overdo it during the peaking week. This is mostly true for strength sports like powerlifting and weightlifting where they test themselves and go too heavy too often in the week leading up to the competition. They do this to reassure themselves that they can lift those weights, but it can lead to neural and physical fatigue, making them perform poorly at the competition. They also build up a lot of stress during the peaking week which can negatively affect performance and recovery. For physique sports like bodybuilding and figure, it can wreck the peaking process by increasing water retention and preventing optimal glycogen storage. As a coach, a lot of positive reinforcement and control is important during the peak week. Calming work (meditation, massages, contrast baths) may be effective.
If we're simply talking about deloading, these types do best by keeping the main lif t in at pretty much the same weight/sets/reps as the preceding week, but using only neural charge work in place of the assistance work: 20-25 minutes for the main lift, 15-20 minutes of neural charge training. Optimal Nutrition for Type 2
This type responds best to a diet with a moderate amount of carbs. A Zone-like diet where you consume 40% of your calories from protein, 30% from carbs and 30% from fat is the best starting point. They're prone to cheating because they see food as a reward. They will "reward" a good workout with cheat food. I've actually seen reward dependants gain fat when they start training, so I don't use cheat days with this personality type. Rather, they should have refeed days where c arbs are increased slightly. But these refeeds aren't planned in advance because they aren't needed often. With 30% of their calories coming from carbs they won't deplete muscle glycogen easily, leptin won't crash, and the T4 to T3 conversion shouldn't be affected. They can be good with dieting if they're held accountable. For example, if they have their bodyfat measured every two weeks they'll stick to their diets a lot better because the need to please their coach might supersede their need for a reward. I'm actually not a big believer in measuring body fat, even with callipers. Most coaches aren't skilled at it and the measure doesn't mean anything. But for Type 2 people, the simple fact that they'll be measured helps them stick to their diets because they don't want to let their coach down. Having to take pictures accomplishes the same thing. This type has more opioid receptors in the brain which makes them more responsive to sugar. They take more pleasure from sugary treats than others and can easily be addicted. To have success with dieting, they need to be held accountable, avoid cheat foods, avoid eating while doing something else that's pleasurable (reading or watching TV) and they need to try to break the food-as-reward pattern.
Never-Ending Natural Gains: Neuro Type 3 Now let's look at the best training, nutrition, and supplement plan for Type 3, the type associated with low serotonin who doesn't like change, but loves to master a repetitive activity. "Technique geeks" fit this profile. In psychobiology, they're referred to as harm avoiders. Optimal Training for Type 3 1 – Training Preparation Type 3's can be held back by the fear of injury and they tend to be more sensitive to pain. If anxiety is too high, it can make them tighten up, especially in the flexor muscles (front delts, pecs, hip flexors, hamstrings, biceps, and abs) which can negatively affect lifting mechanics and make them more prone to injuries. Both of these elements – lifting anxiety and tightening up – can make them shut down when it's time to lift. The key for workout preparation is to reduce the feeling of pain and convince them they can execute the desired exercises without risk. They also need to work on their para-sympathetic system more. Dr. John Rusin's dynamic warm-up is great for them. They need to emphasize steps 1 and 2 the most. They need to do more self-myofascial release work (foam rolling etc.) as well as mobility work. Activation work isn't as important for them. If they do too much it might actually have a negative impact by making them more reactive to stress, increasing cortisol even more. So in Dr. Rusin's protocol they'd do a normal amount of step 5, but very little of the activation work in step 6. They can even skip it. Basically, this type doesn't need to amp up prior to a session, and they shouldn't. This will increase anxiety, flexor tightness, and corti sol release during the workout. When it comes to the big lift of the day, they need more practice sets than activation sets to feel secure in their technique. For them, I recommend using a technique called compensatory tension (CTT). You compensate the lack of load with an increase in muscle tension. The coaching cue here is "make a light weight feel heavy." You do that by creating as much tension as possible even against a lighter weight. For example, when squatting:
Screw your feet into the floor. Try to externally rotate the hips.
Crush the bar as hard as you can.
Squeeze your upper back.
Contract your abs. Imagine you're about to get punched in the stomach.
After that, squat down while maintaining maximum tension. Keep flexing those muscles on the way up too. Make every rep as hard as possible.
Do 4-5 of these sets, gradually heavier, then move on to your work sets. On your work sets you still establish tension at the beginning, but now simply focus on using great technique, not on making each rep harder. A ramp-up would look like this: Ramp-Up Sets:
Set 0: bar x 10
Set 1: 165 x 5
Set 2: 195 x 5
Set 3: 215 x 5
Set 4: 235 x 5
Set 5: 255 x 5
All of those sets are performed with a slow tempo and maximum tension.
Work Sets:
Set 6: 275 x 5
Set 7: 275 x 5
Set 8: 275 x 5
Set 9: 275 x 5
2 – Training Variation Type 3 lifters don't require a lot of training variety. In fact, va riation itself can be a stressor. Also, if the training isn't what they expect, like the coach suddenly changes the routine or if they can't do the exercises as planned, it will take them out of the zone and might increase their anxiety, again raising cortisol. The actual exercises should stay the same for a long time (up to 12 weeks), especially in the case of the big basic lifts. When variation is needed to prevent accommodation, it's best to go with what has the least impact on the feeling of novelty: rest intervals, tempo, exercise order, and set/rep scheme, in that order. Other changes have to be done very gradually. Don't change everything at once. Start with assistance exercises requiring less complex skills and posing less of a threat. This neuro type does better when the training schedule is stable – training on the same days at the same time. 3 – Training Frequency Type 3's overproduce cortisol under stress... and a workout is a stressor. They also tend to get sore more easily, which is normal since a high level of cortisol makes you catabolic, decreasing the speed at which you can repair muscle damage. They're not negatively affected by o ff days because they have a normal/high dopamine level. They can perform just as well after taking a few days off, contrary to the Type 1 profile.
The best frequency is 4 days per week using an upper/lower split. The optimal weekly schedule would be:
Day 1: Lower body
Day 2: Upper body
Day 3: Off
Day 4: Lower body
Day 5: Off
Day 6: Upper body
Day 7: Off
Some might need even more rest days, going to a frequency of 3 sessions per week if they have a stressful life or a physical job. These two things will raise their baseline cortisol level. Too much training can actually prevent them from building muscle and getting leaner. If they want a higher frequency of training – 5 days a week for example, which is high for them – they need to break down the body more, using less frequency per muscle group and including at least one "easy" workout in the week like an arm day or cardio/calves/abs day. 4 – Training Volume Remember, this neuro type tends to overproduce cortisol. The main function of cortisol during training is to mobilize stored energy. So the more volume they do, the more energy is needed and the more cortisol their bodies will pump out. This is true for everyone, but in the case of Type 3's that cortisol response is magnified. On a side note, that might be one of the reasons they're good at endurance activities: they're efficient at mobilizing fuel. For hypertrophy work they do better on a lower volume approach where a few work sets are taken close to technical failure but without going to the point where form breaks down. Two to 3 progressively harder warm-up sets and 1-2 work sets per exercise is best. For strength/heavy work they do better on strength-skill – submaximal sets with 75-85% for 6 sets of 2-3 reps with a focus on technique – than on max effort workouts. The latter increases cortisol too much because of fear of injuries. Weight close to 90% or more will make them shut down because of an increase in anxiety. They're really good at conditioning work because of their high dopamine to serotonin ratio, and because they don't get bored or run out of fuel due to the high cortisol release. But doing too much will kill their muscle gains much more so than other types. 5 – Training Intensity Remember that a Type 3 personality can be de-motivated if they feel insecure when doing an exercise. So intensity zones that might be optimal on paper could lead to bad progression due to apprehension (conscious or not). For hypertrophy, this neuro type does better on slightly higher reps, 8-15. For strength work they do better on sets of 4-6 reps when using the RM system and strength-skill. Specifically,
they should use strength-skill work for the big lift of the session – 75-85% of 1RM for submaximal work of 2-3 reps, doing plenty of sets. They should use a low volume RM system – using the most weight they can for 4-6 reps done with perfect technique for 1-2 work sets, preceded by 2-3 gradually heavy warm-up sets. A big motivation killer is feeling a movement in the joints, in the wrong place, or not feeling in perfect control. That's why with the big lifts they should focus on precision, perfect technique, and slower eccentrics (negatives). 6 – Means, Methods & Strategies Type 3 lifters respond better to changes in means, methods, and strategies rather than changes in exercises. Let's review the definition of these terms: Means Tools used when executing a movement pattern. Changing from a regular bar to a thick-grip bar is a change of means. Other examples: specialty bars, chains and bands, hanging band technique, weight releasers, dumbbells, kettlebells, cable system. Methods How the reps are performed. For example, changing the speed of the lifting or lowering portion of the rep, adding isometric pauses during one phase of the lift, partial reps, etc. Strategies How the sets are organized (sets x reps) and the use of intensifiers like drop sets and rest/pause. The Type 3 athlete responds best to changes in strategies: changing work/rest ratio, varying loading schemes, or changing the exercise order. Methods can also be changed but not as often and not on all exercises at the same time. Small changes like lifting tempo or adding isometric pauses should be the first choice, not intensification approaches like rest/pause, drop sets and th e like. Variations of means should be the least often used and reserved only for advanced individuals with solid technique mastery. This is especially true for chains, bands, hanging band technique, and weight releasers, which should rarely be used. Bar type can be changed, but less often than methods and strategies (maybe once per six weeks). As for loading schemes, they do better on "sets across" – keeping the same number of reps with the same weight on all work sets. 7 – Exercise Order When talking about exercise order we're only talking about the "building" work. Workout prep isn't included because proper workout prep is assumed. This type has the capacity to perform well on the big lift even at the end of a workout. In fact, oftentimes they can even have a great performance while doing the big lift of the day at the end of the workout. They feel better, have less tension, are more prepared, and it removes some of their inhibitions and anxiety.
They can even do well on lifting exercises after having just done an endurance activity. For example, I had a female powerlifter hit her personal record on the deadlift shortly after doing cross-country skiing. I've also had CrossFit athletes hit a max snatch after a 5km run. (Of course, if someone is out of shape it changes things.) Type 3's do better when the big lift of the day is placed later in the workout. At first their performance might drop off due to fatigue, but once they adapt to it they can perform really well with that setup. 8 – Progression Model This neuro type is overcautious when it comes to adding weight and can be unsettled by "not knowing." They don't need a lot of variation. They're detail-oriented and injuries are always in the back of their minds, so they tend to be conservative with load. They do great on periodized programs where the weights are planned months in advance (5/3/1, 915, Sheiko) because these programs force them to add weight to the bar. And because they know a long time in advance when they'll have to increase the weight, it makes them more secure about going up in load. This helps remove their inhibition and perform better while also reducing the cortisol response. Pre-planned programs give them security and peace of mind. As a result, they train harder. They do better when they have a precise task to do, like 5 sets of 4 at 80%. The more "unknown" the task (4-5 sets of 3-5 reps at 80-85%), the less secure they are and the harder it'll be to train hard. They need more specifics. For phase to phase progression, they respond better to a model where you start with more volume and gradually increase intensity over ti me. Intensity (amount of weight used) represents a stress for them so they need to work toward it, gradually getting used to it. Optimum Nutrition for Type 3
This neuro type needs a small amount of carbs in every meal to feel good when dieting. On excessively low carb diets they might feel depression-like symptoms because they have a low baseline level of serotonin. A low carb diet can lower serotonin even more which will make them lethargic, have an increased pain response, and a drop in motivation and willpower. They also need carbs because they overproduce cortisol. One of the functions of cortisol is to mobilize stored energy/glycogen, so the more glycogen you need to mobilize, the more cortisol you need to pump out. By providing carbs pre-workout, you reduce cortisol production during training. When cortisol is constantly elevated, T4 to T3 conversion is decreased, which can decrease metabolic rate. Remember, T4 is the inactive thyroid hormone while T3 is the thyroid hormone that plays a big role in metabolic rate and energy expenditure. Low T3 equals lowered metabolic rate, which makes it harder to lose fat. Furthermore, carbs are needed to maintain optimal T4 to T3 conversion. So by having these high cortisol types go low carb you could really slow down their fat loss by eventually decreasing T3 levels. While they should have a small amount of carbs at every main meal, there are two times where carbs are very important, especially when trying to build muscle. First is
pre-workout since it will lower cortisol. Since they have low serotonin and high dopamine levels, pre-workout carbs like Plazma™ will not decrease workout motivation and focus. Second is the last meal of the day where you want more carbs to increase serotonin when this type needs it most: at night to rest, decrease anxiety, and recover.
The quantity of carbs ingested will depend on insulin sensitivity, body size, and activity level. A good starting point is about 1.25 grams per pound of body weight when trying to lean down, and 2 grams per pound of body weight when trying to build muscle. Adjust up and down depending on how your body is reacting. They do better on smaller calorie deficits done for a longer period of time. In other words, a diet of longer duration with only slightly lowered calories is best. They don't do well on extreme, short-term, more calorie-restricted diets. They don't need frequent refeeds. When they do refeed, it should be with healthy foods they're used to, not crap.
The Neuro Type Workouts Now let's dig deeper into each type, talk about specific programming, and cover mixed neuro types. Neuro Type 1A and Type 1B All Type 1 lifters need intensity. They're neutrally driven. For them, perfo rmance is more important than getting a pump or mind-muscle connection. Methods where the nervous system is the most active will lead to the most improvements. In fact, they often find isolation or pump work boring and annoying. The two subtypes differ in two ways: how much volume they can handle, and how much variation they can have within one workout. In both cases, it depends on their acetylcholine levels. Having high acetylcholine allows a Type 1 to be able to handle more volume. How? By decreasing the reliance on adrenaline. When you have more acetylcholine, you don't need the same amount of adrenaline to perform well. Acetylcholine increases contraction strength of the heart and muscles. It also increases vasodilatation and focus. Remember, adrenaline (epinephrine) requires dopamine to be produced. So t he more adrenaline you need to produce, the more dopamine you'll "use." That could lead to depletion. To have high training motivation and aggressiveness you need a high do pamine level, and novelty seekers have a naturally lower dopamine level. So if they produce too much adrenaline they'll quickly deplete dopamine and work capacity will go down. So, if a Type 1 has a high acetylcholine level he can tolerate more volume because he doesn't deplete dopamine as quickly. Furthermore, people with a higher acetylcholine level are good at multitasking. They can easily switch their attention from one task to the another without any loss in efficiency. Signs of high acetylcholine levels are a great memory and the ability to pay attention to more than one thing at a time and do more than one project at a time. People with low acetylcholine levels often forget things (losing their keys for example) and might have recollection problems. When they're doing something they almost forget the rest of the world exists. They can have a hard time making a decision when there's more than one option. Type 1A, Low Acetylcholine General Training Recommendations
High frequency: Train 6-7 days a week. Very low volume, short workouts: This type has the lowest capacity for volume. They should perform 6-12 total work sets in a session, ideally doing workouts lasting less than 45 minutes (or even less than 30 minutes after warm-up). Highest intensity – very heavy loads, low reps: The more neurologically driven a training session is, the better. A good intensity zone is 87-92% of 1RM. They should stick to sets of 1-3 reps, rarely going up to as high as 5.
Few exercises in a workout: This type isn't efficient at switching focus. They do best with 2 or 3 total exercises per workout. They don't respond well to isolation work and should only use it to fix a weak point. Moderate to longer rest intervals: While this type does need a fairly fast pace to stay focused, they need a bit more recovery time between sets. While they shouldn't force themselves to rest by the clock, 90 -150 seconds between sets is normally adequate. Best training methods: Except for clusters, this type doesn't do well on many other methods since they're more about intensity than time under tension or mind-muscle connection. They do well on 3/2/1 waves and they'll find slightly cheated reps very effective. (Exercises like the snatch-grip high pull and push press are great for them.) They don't respond well to slower tempos nor to accentuating the eccentric. They do better with compensatory acceleration training (CAT): trying to accelerate the weight as fast as possible.
Sample Training Program Day 1
Activation: Medicine ball throw from chest, 3 sets of 3 reps
A. Push Press
3 gradually heavier preparation sets
2, 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
B. Bench Press
3 gradually heavier preparation sets
3 x 3 with 85-90%
3 x 3 with 65-70% focusing on maximum acceleration
90-120 seconds rest
Day 2
Activation: Medicine ball slams, 3 sets of 3 reps
A. Pendlay Row
3 gradually heavier preparation sets of 3 reps
3 sets of 5 cluster reps (5 reps with 10 seconds rest between reps) using a 3-4 RM
120-150 seconds rest
B. Neutral Grip (or Ring) Pull-Up
3 gradually heavier preparation sets of 3 reps
3 sets of 3 reps with a challenging weight added to the waist
3 sets of 3 reps with bodyweight-only, focusing on speed
90-120 seconds rest
Day 3
Activation: Vertical jumps with reset, 3 sets of 3 reps
A. Back Squat
3 gradually heavier preparation sets
2, 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
B. Snatch-Grip High Pull from the Hang
3 gradually heavier preparation sets
3 x 3 with 85-90%
3 x 3 with 65-70% focusing on maximum acceleration
90-120 seconds rest
Day 4
Activation: Plyo push-ups, 3 sets of 3 reps
A. Bench Press from Pins (3-4" from chest)
3 gradually heavier preparation sets of 3 reps
3 sets of 5 cluster reps (5 reps with 10 seconds rest between reps) using a 3-4 RM
120-150 seconds rest
B. Neutral-Grip Dumbbell Push Press
3 gradually heavier preparation sets
3 x 3 with 85-90%
3 x 3 with 65-70% focusing on maximum acceleration
90-120 seconds rest
Day 5
Activation: Medicine ball slams, 3 sets of 3 reps
A. Seated Cable Row
3 gradually heavier preparation sets
2, 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
B. Snatch-Grip High Pull from Blocks
3 gradually heavier preparation sets
2, 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
Day 6
Activation: Vertical jump with reset, 3 sets of 3 reps
A. Front Squat
3 gradually heavier preparation sets
2, 3/2/1 waves (second wave heavier)
120-150 seconds rest between sets
B. Romanian Deadlift
3 gradually heavier preparation sets
3 sets of 3 reps with a heavy weight but not all-out (82-85%)
3 sets of 3 with 65-70% using more concentric acceleration
Day 7
Off
Another good example of an acceptable training style would be my Bulgarian Training Simplified program. Type 1B: High Acetylcholine General Training Recommendations
High frequency: Train 5-6 days a week. Can tolerate a high volume of intense work: These are the guys who normally make the best CrossFitters and strength/power athletes (football, track & field, powerlifting). They can tolerate high intensity well like the Type 1A's, but can handle a higher daily workload. However, they need to include restorative (Neural Charge) sessions to prevent crashing. They can handle 12-20 heavy work sets in a session with an occasional Neural Charge workout (once a week). Heavy work, low to moderate reps: This type does very well on reps ranging from 3 to 6 on the big compound movements. They aren't as de-motivated by isolation o r pump work as the Type 1A's but it still shouldn't be a huge part of their workout, except to fix a specific weakness. When they do isolation work they should still avoid extra-high reps. Sets of 6-8 are a better. Even with isolation exercises they need to feel like they're lifting fairly heavy. More exercises or methods in a workout: To feel stimulated they need variety either by using many different exercises or various training methods in a workout. For example, my Layer System, which only uses one main lift but four different methods would be okay for them. If a workout is both minimal in exercise selection and has repetitive methods or loading schemes it'll be de-motivating. Short rest intervals: Rest periods should be a little shorter. They can afford to do that because the acetylcholine will protect them aga inst overproducing adrenaline, which would crash their dopamine. A workout with a fast pace will always yield better results. Best training methods: This type does well on methods that are heavy and have a lowrep feel. Clusters, where you do 5-6 total reps with 10-15 seconds between each rep; rest/pause where you do 4-6 reps on the initial part of the set; 5/4/3 waves; or EMOMs with 2-4 reps per set are all good choices.
Sample Training Program Day 1
Activation: Medicine Ball Throw from Chest, 3 sets of 3 reps
Preparation: Band Pull-Apart, 3 sets of 8-10 reps
A. Bench Press
3 gradually heavier preparation sets
2, 5/4/3 waves
90 seconds rest between sets
B1. Chest-Supported Dumbbell Row
4 work sets of 4-6 reps
Alternate with B2
30-45 seconds rest
B2. Incline Dumbbell Bench Press
4 work sets of 4-6 reps
75-90 seconds rest
C1. Close-Grip Floor Press
3 sets of 6-8 reps
Alternate with C2
30-45 seconds rest
C2. Neutral-Grip Pull-Up
3 sets of 6-8 reps
75-90 seconds rest
Day 2
Activation: Vertical jump with reset, 3 sets of 3 reps
A. Back Squat
3 gradually heavier preparation sets
2, 5/4/3 waves
90 seconds rest between sets
B1. Romanian Deadlift
4 work sets of 4-6 reps
Alternate with B2
30-45 seconds rest
B2. Machine Hack Squat
4 work sets of 4-6 reps
75-90 seconds rest
C1. Glute-Ham Raise
3 sets of 6-8 reps
Alternate with C2
30-45 seconds rest
C2. Farmer's Walk
3 sets of 20-30 seconds (walking under control with solid position, not running)
75-90 seconds rest
Day 3 (Neural Charge)
A1. Vertical Jump, 3-5 reps
30-45 seconds rest
A2. Medicine Ball Throw from Chest, 3-5 reps
30-45 seconds rest
A3. Box Jump 3-5 reps
30-45 seconds rest
A3. Medicine Ball Slam, 3-5 reps
1 minute rest
Perform the circuit 4-5 times.
Day 4
Activation: Medicine Ball Throw from Chest, 3 sets of 3 reps
Preparation: Band Pull-Apart, 3 sets of 8-10 reps
A. Bench Press from Pins (2-3" from chest)
Ramp up to 3RM in 6-8 sets
75-90 seconds rest
B. Bench Press from Pins (2-3" from chest)
90-95% of 3RM
3 sets of clusters for 5-6 reps, 10 seconds rest between reps
90-120 seconds rest
C. Bench Press from Pins (2-3" from chest)
80-85% of 3RM
3 sets of max reps / rest 15 seconds / max reps
D. Bench Press from Pins (2-3" from chest)
80-85% of 3RM
3 sets of 3 close-grip + 3 wide grip + 3 normal grip
Day 5
Activation: Vertical jump, 3 sets of 3 reps
A. Front Squat
Ramp up to 3RM in 6-8 sets
75-90 seconds rest
B. Front Squat
90-95% of 3RM
3 sets of clusters for 5-6 reps, 10 seconds rest between reps
90-120 seconds rest
C. Front Squat
80-85% of 3RM
3 sets of max reps / rest 15 seconds / max reps
D. Squat
80-85% of 3RM on front squat
3 sets of 3 front squats with narrow stance + 3 f ront squats wide stance + 3 back squats
Day 6
Activation: Medicine Ball Slam, 3 sets of 3 reps
Preparation: Band Pull-Apart, 3 sets of 8-10 reps
A. Neutral-Grip Pull-Up
3 preparation sets
2, 5/4/3 waves
75-90 seconds rest
B. Seated Cable Row
4 rest/pause sets (4-6 reps, rest 15 seconds, 2-3 additional reps)
90-120 seconds rest
C. Chest-Supported Dumbbell Row (chest on inc line bench)
4 sets of 4-6 reps holding peak contraction 2 seconds per rep
75-90 seconds rest
D1. Bent-Over Lateral Raise
3 sets of 6-8 reps holding peak contraction 2 seconds
D1 & D2 are a superset, no rest after D1
D2. Band Pull-Apart
3 set of 8-10 reps
75-90 seconds rest
Day 7
Off
My Layer System would also be a good plan to use for this type. They'd also do great on the Indigo-3G® strength program: Phase 1, Phase 2, and Phase 3 Neuro Type 2A and Type 2B While acetylcholine levels can have a small impact on the Type 2's capacity to tolerate volume, it won't be as impactful since Type 2's don't have low dopamine levels and are very sensitive to adrenaline. However, they can be heavily influenced by GABA levels. A higher GABA level will give them better motor control and less anxiety, leading to a more positive attitude and more selfconfidence.
Type 2's With Low GABA They are people pleasers but they wait f or others to give them respect, admiration, and positive feedback. If they don't get it, they close up on themselves. In a group where they aren't automatically the center of attention they tend to withdraw or become invisible, which also gives them a lot of anxiety. Type 2's with low GABA have less motor control, aren't as good at learning new skills, and don't do well on explosive work. Type 2's With High GABA They're also people pleasers and depend on the admiration and respect of others to build their self-worth, but they actively try to get that respect. They're more proactive and are great at mingling in groups. They instinctively mimic the attitude of the person they're talking too. They're great at one-on-one conversations. But they aren't as comfortable when talking to several people because they don't know how to adjust their behavior. They always want to avoid conflicts and will almost always agree with the person they're talking to. Type 2's with high GABA have good motor control, are less prone to anxiety, and do great on explosive work as well as "playful" training sessions. They like training programs with a theme or challenge. They do well on CrossFit-style training but without the high skill level. Type 2A, High GABA General Training Recommendations
High frequency: Train 5-6 days a week. Focus on explosiveness and higher skill exercises: This type does great on Dynamic Effort style work, compensatory acceleration training, jumps, throws, sprints, variations of the Olympic lifts, and skill work. They can be really good CrossFit athletes. Can do volume work, but not too heavy: They have a very efficient nervous system for explosive work but they're not as good with weights above 90%. These are lifters that are faster than they are strong. They can move big weights, but only if they can use acceleration to do it. If they can't use the stretch reflex or create acceleration from t he start, they won't be good at lifting very heavy. They gas out quickly. Can use fairly heavy weights, but not in the 90% plus zone: When they lift for strength, the 80-87% zone will be more effective. Sets of 3-6 reps on the big movements work well for them. They can do a moderate amount of isolation work: Isolation work isn't a burden like it is for others. For isolation work they should use methods focusing on the mind-muscle connection, not on the amount of weight lifted. Do great on complexes, circuits, and challenges: Anything fast and fun. Best training methods: Anything explosive wi ll agree with them. Jumps, throws, striking a tire with a sledgehammer, sprinting, or Olympic lifting. Unconventional methods appeal to them because they look like fun: gymnastic ring work, kettlebell work, etc. They also respond well to using tools like chains, bands, weight releasers, hanging band technique, etc.
Examples of programs that work well for this type: The Zombie Apocalypse Workout Hard Body Training for Women (Yes, guys can do it too.) HSS-100 Type 2B, Low GABA General Training Recommendations
Moderate frequency: Train 4-5 days a week. Moderate intensity: This type does better when focusing o n feeling the muscles or on perfect technique rather than on moving more weight. They need both a great mindmuscle connection and a feeling of being competent on the exercises. Does not do well on heavy work: While an occasional bout of heavy lifting in the 8287% zone is okay if the volume is kept low, if they do too much heavy lifting too often they won't get maximum results. Training above 90% isn't really for them. They'll get better results from moderate weight focusing on solid form and mind-muscle connection. They easily get injured from heavy work. They also get a magnified cortisol response from very heavy work, which decreases gains. Greater isolation work ratio: They need to feel the muscle to get into the workout. They need a strong muscle contraction and a good pump to be satisfied with their workout and keep motivation up. Fast training pace, short rest intervals: A fast training pace will keep their adrenaline high, which they need to be motivated and focused (more so than the other profiles). It also facilitates building up a good pump. If they don't feel a pump or if adrenaline goes down during the workout, their motivation to train will drop. Slower tempo: They don't do well on explosive work. They'll get a better response by using a fairly slow tempo that allows them to focus on flexing/contracting the target muscles. Best training methods: They do g reat on anything that either increases mind-muscle connection or the pump: drop sets, mechanical drop sets, partials after a set of full reps, 21s, slow tempo, adding pauses and squeezes during a set, etc. They also do well on methods that increase workout pace: antagonist supersets, pre-fatigue supersets, post-fatigue supersets, circuits, giant sets, etc.
Programs that work for this type: Vince Gironda style programs Growth Factor style programs such as Growth Factor Shoulder Training and Growth Factor Chest Training. Neuro Type 3 General Training Recommendations
Lower frequency: Train 3-4 days a week. This type overproduces cortisol but can do plenty of volume. They actually need the volume to stimulate growth since they don't respond well to heavy weights. But because they overproduce cortisol they need more rest days to grow.
Very little variation: Stick to the same exercises for 8-12 weeks or more, especially in the case of the big lifts. When you introduce variation, go with changes that don't affect the feel of the workout – changing rest intervals, exercises order, tempo, reps (while staying in the 6-20 range), etc. More emphasis on movement precision than weight: They should focus on slower tempos to be able to maximize muscle tension and contraction during every rep. It's more important for them to create maximum fatigue in the trained muscle than to add more weight, although this will become necessary eventually. Higher volume, more muscle fatigue: They'll get more growth from a higher volume of work leading to more muscle fiber fatigue. They can get the same amount of muscle growth from lighter work than from heavy work if they create enough fiber fatigue and lactic acid accumulation, which stimulates the release of local growth factors. This is especially true for this type. They'll feel heavy work mostly in their tendons, joints, and structure, not in the muscles. They'll be turned off by that and are more likely to become injured. Low intensity, high reps: Since they respond better to fatigue than loading, higher reps with a slower tempo and more focus on fatiguing the muscles will be more effective than heavy weights with low reps. Rest periods: They can handle shor t rest periods since they naturally have good resistance and endurance, provided they don't let themselves get out of shape. Shorter rest intervals will allow them to create more fiber fatigue without having to use heavy weights, which fits their profile. Even on big movements they can take as little as 60 seconds of rest between sets. Best training methods: Slower tempo, the inclusion of pauses and holds during the reps, drop sets, and rest/pauses with a higher starting rep number are all good methods. While they physically can do supersets, neurologically it's not the best method. They can do antagonist pairings though.
A good program for them would be German Volume Training. Mixed Types The profiles are a continuum in the order presented and they go from high intensity to high volume. The continuum is:
Type 1A
Type 1B
Type 2A
Type 2B
Type 3
From the top of the list to the bottom, intensity decreases and volume increases. When you take the formal TCI test you might find that you either have a strong dominance or that you're a mix of two types. You can be:
