Training
It's sad to see that many of today's exercisers vaguely recognize names like Saxon, Hackenschmidt or Hoffman at best. Sandow, however, is an old school name that even recreational bodybuilders should be familiar with - even if they only know him as "the guy from the Mr. Olympia statue."
These were guys who built insanely strong, impressively muscular bodies at a time when barbell bars with removable weight plates were still considered cutting edge technology and a perfect post-workout meal consisted of a plate of ham stew and a hearty beer.
It's a shame that these inventors and innovators go unrecognized, considering that even today's best trainers giving innovative training advice are building on what these iron sports legends discovered and developed.
Believe it or not, many of the theories and practices circulating today are actually interpretations of classic training methods. They may be supported by current scientific research and may have been modified slightly for greater efficiency, but on the whole it's very surprising how many parallels there are between 'new' ideas and old school concepts.
Let's take a look at five of the biggest training practices that have been used for years - some of them for over a century.
1 - No more weak points
"Everyone has a certain part of their body that is naturally more developed than other parts - say, for example, one person's legs are naturally strong or another person's arms are naturally strong. The former will be able to perform leg exercises with perfect ease, while all his arm exercises will require more effort.
It would be foolish for this person to devote more time and attention to his leg exercises because they are easier for him and neglect his arm exercises, which are harder and more difficult for him. Nevertheless, this is a bad habit that many people fall into when training."
- George Hackenschmidt in 1941
"... once you have reached a certain level of development, it becomes a must to approach training - especially back training - with a muscle-oriented approach. For most, this is the only way to build a muscular back that is visually appealing and symmetrical from top to bottom and right to left.
Sure, some genetically blessed individuals can basically just move heavy stuff and develop a balanced and symmetrical back (those bastards!). However, the vast majority of us need a much more fine-tuned approach - one that addresses each individual region of the back, not just the back as a whole.
- Dr. Clay Hyght in 2009
The lesson: Whether we're talking about balanced development of all the muscle groups of the back or body-wide symmetry, it's always important to look at growth and progress soberly.
Now I can't say for sure that Hackenschmidt was trying to tell Tom Platz to do less squats and more triceps training, but this could well have been the case. The "Golden Eagel" is the prototypical example of overemphasizing the strongest attributes at the expense of overall body development.
As epic as his quadriceps were, there is no doubt that they overshadowed the rest of his body. Unfortunately for Platz, he did not compete in the International Quadriceps Builders Association competitions.
This strategy doesn't necessarily apply to beginners, who don't tend to show outstandingly strong points in their muscle development early in their training career, but this strategy is still a good mindset to adopt early on. There is a saying in bodybuilding circles that the exercise or muscle group you hate training the most is probably the exercise/muscle group you need to train the most.
Keeping an eye on building the best balanced body will more than pay off in the future and lead to aesthetic, impressive body development while maintaining long-term health. Do you disagree? Then check out the shoulder health of the guy who bench presses for several hours a week but only does 15 minutes of back training per week.
2 - The brain - the strongest muscle
"You can go through the list of dumbbell exercises a hundred times a day, but unless you focus your mind on the muscles doing the work, such exercises will bring minimal benefits - if any. On the other hand, if you concentrate your mind on the muscles being used, then immediate development will begin."
- Eugen Sandow in 1904
"...the key to becoming stronger, more muscular, faster, or any combination thereof, depends on your understanding of how to recruit more motor units. If I had to summarize the intent and purpose of any effective mass and strength building training plan in one sentence, it would be as follows:
Recruit as many motor units as possible with every muscle contraction."
- Chad Waterbury in 2007
The lesson: Sandow called it "concentrating the mind", modern bodybuilders call it mind-muscle connection and numerous trainers refer to it as activating the nervous system.
No matter what terminology you choose, the message is the same: when you train, you need to be 100% focused and do everything you can to get the most out of every single repetition. Simply going through the motions is a waste of time.
One example often suggested by elite powerlifters is to treat your warm-up sets exactly the same as a max attempt: with serious intent and technical precision to ensure you are fully focused on the task at hand and don't lose a hint of effort. This goes back to emphasizing quality (reps and effort) over quantity. Just because a weight is not close to max weight is not an excuse to mindlessly perform the reps.
For bodybuilders, this could also mean performing activation techniques or pre-fatigue work to better target specific muscles during their primary training sessions. Any strategy that improves focus on the exercise being performed - for one repetition at a time - will have a positive impact on your short-term and long-term progress.
3 - Pay attention to the right strength ratio of all muscles
"Here is one thing that you who are reading this book must internalize firmly in your mind and that is that when a man stands on his feet, he cannot release the full strength of his arms unless the strength of his back and legs is in proper proportion to the strength of his arms.
I do not mean that the back must be as strong as the arms, but that it must be many times stronger."
- Alan Calvert in 1924
"I deal with about 70 athletes every day, many of whom are at an elite level. And because of their weak points, even those who think they're strong don't build nearly as much muscle mass as they could.
And if you intensely train the muscles of the upper, middle and lower back, as well as the glutes and the hamstrings, you'll see muscle growth not just there, but almost everywhere on your body..."
- Eric Cressey in 2009
The lesson: Ask 10 really muscular men how to build muscle mass in a short period of time and chances are at least eight of them will say "squats and milk," while one will tell you "just do heavy deadlifts and the other will say "P90X!" Forget the last guy and try training with any of the others.
One of the main reasons that squats and deadlifts have always been prioritized is that these exercises allow you to work a lot of muscles at once with a lot of weight - and that's always the best recipe for quick results.
Any exercise that works the back and/or posterior chain will also be an exercise that "just so happens" to work a ton of smaller muscles throughout the body as well. Can you think of any chest, shoulder or arm exercise that works as many different muscles with as heavy a weight as most back or leg exercises? No, definitely not.
Something else to keep in mind is that if you're only as strong as your weakest link, you'd better make sure your weakest link isn't one of the muscles that makes up part of your body's basic structure.
4 - More mass for the arms
"Massive arms are generally the result of total body training. A moderate amount of specialization in arm development should be enough to give your arms exceptional mass, strength and proportion.
You can't expect to use a Mack truck tire on a Ford or other lighter car. Neither can you expect to build a 43 centimeter upper arm on a 55 kilo body. It's essential to build a more muscular body so that bigger arms can be achieved."
- Bob Hoffman in 1939
"A good rule of thumb is that for every 2.5 centimeters you want to build on your arms, you need to build roughly 7 kilos of evenly distributed body mass. In other words, to achieve significant improvements in your arms, you need to build muscle mass all over your body.
The human body is a carefully tuned machine that will only allow a certain degree of asymmetry. So if you spend your training energy exclusively on building muscular arms, you will eventually reach a point of stagnation because you haven't trained your legs."
- Charles Poliquin in 2000
The lesson: First of all, if at least part of you doesn't think it's great to have a cute girl hanging onto your muscular arm while you walk into a room together, you're a hypocritical, dirty liar. The problem, however, is that some guys want those arms without "big and beefy thighs" or without "a wide latissimus that barely fits in a shirt."
I hate to break the bad news to you little guys, but with big muscular arms comes a big muscular body. Anything else will make you look like a shaved chimpanzee with an IQ to match.
And in the very unlikely event that someone has just read out "don't train your arms to get big massive arms", then that person can lie down and take a nap with a clear conscience, as this is adults talking to each other.
What I and what Hoffman, Poliquin and many other trainers are saying is that if you want to achieve an arm circumference in the 45 centimeter range or above, you need to do specific biceps and triceps training IN ADDITION to putting plenty of time and energy into squats, deadlifts and other heavy basic exercises.
This might sound like common sense to more experienced exercisers, but common sense is a very rare commodity in 15 to 22 year old gym members. These are kids whose idea of a heavy workout is quarter-rep shoulder raises with 15 kilos less than their own bodyweight - but these are also the very people who should be doing deadlifts, rows and presses more often than hammer curls on the incline bench and one-arm tricep presses on the cable machine.
Hoffman couldn't have said it more directly: You can't build a 43-inch arm on a 55-pound body. To build significantly bigger arms than you have right now, you need to build a more muscular body, and the fastest way to achieve this requires a training plan that pays a lot of attention to heavy basic exercises while also paying some attention to direct arm training - and not the other way around.
5 - Train instead of load
"Trying to work like a machine, knowing that the spectre of training is always at your side, ready to sap your resources through overload and bring about a breakdown, is the epitome of folly.
Nature has given you an instinct which will make itself heard with warning cues when excessive exhaustion threatens, and you should never allow these warning signals to go unheeded."
- Arthur Saxon in 1905
"The aim of a training session is not to perform a specific number of exercises. A training session is not a list of tasks that you have to go through and tick off. Training is about stimulating a physiological response. To get there you need to autoregulate and know what your body needs to grow and recover.
What we are trying to do is to develop processes built into the training programs that teach the trainee to autoregulate. Once they know how to do this, they can apply it to every single program they use and make it work - assuming, of course, that it's not an idiotic training program to begin with."
- Christian Thibaudeau in 2009
The lesson: There's something to be said for coming to the gym with a solid idea of what you're going to do during the next class, but an experienced exerciser will tell you that you need to listen to your body during that session if you really want to make progress.
Are your elbows hurting? Then you shouldn't do the next set of tricep presses, even if your program tells you to. Do you feel unstoppable after this set of leg presses? Then today has become a volume day - even if you wanted to try some new exercises later. There's a Scarlett Johannson lookalike teaching a cardio class? I'm guessing you're going to learn Zumba today.
It's a combination of knowing what you want to accomplish with a given workout or workout plan and knowing how to interpret the inevitable detours you'll encounter along the way. This is a skill that not all exercisers are born with, but those who will train the longest and those who get the best results develop this skill sooner rather than later.
If you know why and how, then you need to adapt a training program on the fly - you can respond to changes in your energy levels, an unexpectedly crowded gym and your muscle recovery, and even prevent injuries before they have a chance to do major damage and slow your progress.
Summary
As it turns out, the latest information isn't always the best information - the best information is the best information - and the best information will always find its way to the forefront to make itself relevant and useful - again and again.
Here's a quick summary of these points that have been around since the days of our grandfathers:
- If there's a muscle group on your body that you get complimented on four times a day, then you must have a weak spot too. If you think this is not the case, you are wrong.
- Every time you move weights, train with a level of focus that makes everyone else think you've spiked your workout shake with Ritalin.
- If you make your back and legs stronger, you'll see improvements in pretty much all other exercises.
- The fastest way to build bigger arms is to build your entire body. This is a ridiculously simple idea, but too many young exercisers still don't understand it.
- With every single set, every training session and every training program, don't underestimate the feedback from your body and the cues that will guide you closer to your goal.
References:
- Hackenschmidt, G. (1943) The Way to Live. Pp. 43.
- Sandow, E. (1904) Body Building. Pp 21.
- Calvert, A. (1924) Super Strength. Pp. 12.
- Hoffman, B. (1939) Big Arms. Pp 11.
- Saxon, A. (1905) The Development of Physical Power. Pp. 54.
Source: https://www.t-nation.com/training/5-timeless-lessons
By Chris Colucci
As the inventor of the Mountain Dog training system, even I will admit that it can be a bit brutal.
I've gotten hundreds of hateful emails and obscene text messages over the years from readers and clients telling me they were too sore to climb a few flights of stairs or even sit on the toilet after a Mountain Dog leg workout.
And for the last time, no, I do not have stock in any brand that sells adult diapers.
This has led me to characterize the Mountain Dog training system as an "advanced" training system, suitable for exercisers who have exhausted most traditional training methods. Basically, I agree that just like dieting, it makes sense to try to get the most out of the least.
In other words, this means the following: Why do a full-on Mountain Dog leg workout to get rolled out of the gym on a stretcher when a simpler program of linear progression and basic exercises will work?
But there is a large category of so-called "somewhat advanced exercisers." These guys are more muscular and stronger than rank beginners, but not yet developed enough to do damage on a bodybuilding stage or a powerlifting platform. Are these guys ready for Mountain Dog yet? Maybe, but maybe not.
With that in mind, here is my classification of beginners, somewhat advanced exercisers and advanced exercisers:
Beginner
- Less than 2 years of experience in the gym and weight room
- Strength is modest. Cannot yet move own weight on bench press or squat.
- Not coordinated enough to perform heavy basic exercises well. Needs plenty of supervision and help.
- Often cannot feel target muscles working.
- Cannot understand most cues such as "keep your elbows close to your body" or "lift your sternum".
- Body development can vary greatly, but will usually have little muscle fullness, little muscle roundness, little vascularity, and little visible muscle separation or striations. Could even be "skinny fat" (skinny and flabby at the same time).
Somewhat advanced exercisers
- Usually have 2 years or more of training experience in the weight room or gym.
- Are capable of performing the basic heavy exercises in a serviceable manner.
- Can feel most muscles working well.
- Understands most verbal training cues.
- Has useful strength levels. Can probably perform a few repetitions of bench presses with own body weight (or 15 kilos less for females) and a few repetitions of squats with own weight plus 50 kilos (or body weight plus 15 kilos for females) with good form.
- Body development shows signs of good development and is usually described as "athletic". Could have a few muscle groups that are lean and of a useful size and fullness. Again, body development can vary significantly.
Advanced exercisers
- Five years or more experience in the weight room or gym.
- Very good at performing basic multi-joint exercises. Understands how to use machines and position own body to target specific muscles.
- Understands the little things, like the correct elbow movement path when rowing. Good kinesthetic awareness.
- Has successfully used descending sets, supersets and other intensity techniques.
- Has mental toughness, having already pushed himself hard to break through plateaus.
- Can feel his muscles working well.
- Very good at understanding verbal training cues.
- Body development may vary, but may be able to strip and have good vascularity combined with some "under the radar" muscle development such as leg flexors and posterior shoulder muscles.
More on beginners
To top it off, some "insanity" is not necessary if you are a beginner. Strive to master the basic exercises like squats, deadlifts, bench presses, leg presses, barbell curls, tricep presses, etc. You will only become more muscular and stronger by performing the basic exercises and focusing on increasing the weight or number of repetitions.
The focus should be on surpassing your performance from previous workouts and performing all exercises with perfect form. Don't let the need to move more weight dictate your exercise form - it should be consistent and near perfect. Keep your training simple and grow.
The next step: Welcome to Mountain Dog Land for the slightly more advanced
Now it's time to increase the volume and intensity to superhuman levels, right? Not so fast. At this level, I'm going to challenge you a little more with some high-intensity sets and increase your volume a bit - but not to an advanced level. Here's my simple way of explaining the main differences between an advanced workout and a somewhat advanced workout:
Volume
The volume will be lower for intermediate users. The table below shows a typical 12 week program model:
|
|
Phase 1 (weeks 1-3) |
Phase 2 (week 4-9) |
Phase 3 (week 10-12) |
|
Somewhat advanced |
6-8 sets * |
8-12 sets * |
6-8 sets * |
|
Advanced |
9-12 sets * |
12-20 sets * |
7-10 sets * |
* Depending on the size of the muscle group.
Why such a moderate approach? Again, it's all about getting the most out of the least. The somewhat advanced program is a step up from what beginners would do, but still doesn't include everything that advanced exercisers would do. This still means additional stress and muscle breakdown, which will set the stage for continued gains.
What about unloading phases?
With advanced programs, I recommend that you take a lighter training week or a completely non-training week if you feel you need to. If you have been doing the program correctly, then you will probably need a break of some kind.
For more advanced programs, unloading is usually not necessary. Even if you push yourself harder, you will not reach the threshold of overtraining or overreaching.
What about the training frequency
I often use five or even six day programs for advanced exercisers. Advanced athletes usually have a better handle on their supplements and nutrition, which is another factor that allows them to push themselves harder and for a longer period of time.
Somewhat advanced athletes will not use more than the standard four training days per week. This helps to build fitness and establish good habits in terms of training style and lifestyle. Form your habits now, as these will become a necessity when you are ready to take a step up to the advanced exerciser level.
Exercise Rotation
In advanced training programs, I never schedule the same workout twice in a row. At this level of training, you need to continually find ways to shock your body. The "keep it simple" motto that got you to this level in the first place is no longer the best choice when it comes to staying ahead of the adaptation curve.
For the more advanced, we will keep a basic core exercise in the same place (usually the second exercise performed) in the training session. We will change the execution of this exercise, but this exercise will be performed in this spot every week.
Here are a few examples:
Chest workout for slightly advanced, week 1 (8 work sets)
|
|
Exercise |
Sets |
|
|
A |
Dumbbell incline bench press * |
3 |
8 |
|
B |
Barbell incline bench press * * |
4 |
12, 10, 8, 6 |
|
C |
Dumbbell press with rotation |
3 |
10 |
* after increasing the weight in pyramid style up to a heavy weight
* * the last two sets are considered working sets
Chest training session for slightly advanced users, week 1 (10 work sets)
|
|
Exercise |
Sets |
|
|
A |
Dumbbell press on the reverse incline bench * |
3 |
10 |
|
B |
Barbell incline bench press * * |
4 |
10, 8, 6, 4 |
|
C |
Ladder push-ups |
2 |
Muscle failure |
|
D |
Dips for the pectoralis minor |
1 |
Muscle failure |
* after increasing the weight in pyramid style up to a heavy weight
* * the last two sets are considered working sets
As you can see, the basic exercise remains in position 2 and will likely remain in this position throughout the program, while only some minor changes are made to the number of repetitions performed and the form used.
This allows the trainee to maintain focus on a good foundational exercise while providing them with a way to assess and evaluate their strength. Eventually these exercisers will reach the advanced level and the weights moved will still be important, but not as important as the intensity generated during the set.
Compare this to 2 weeks of an advanced program:
Intermediate Chest Workout, Week 1 (10 work sets)
|
|
Exercise |
Sets |
|
|
A |
Dumbbell incline bench press * |
4 |
8 |
|
B |
Barbell incline bench press * * |
5 |
12, 10, 8, 7, 6 |
|
C |
Dumbbell press with rotation |
3 |
10 |
* after increasing the weight in pyramid style up to a heavy weight
* * the last two sets are considered working sets
Chest training session for advanced users, week 2 (12 work sets)
|
|
Exercise |
Sets |
|
|
A |
Dumbbell press on the reverse incline bench * |
3 |
10 * |
|
B |
Bench press on reverse incline bench with bands * * |
5 |
5 |
|
C |
Ladder push-ups |
2 |
Muscle failure |
|
D |
Dips for the pectoralis minor |
2 |
Muscle failure |
* after increasing the weight in pyramid style up to a heavy weight
* * the last two sets are considered working sets
As you can see, the entire selection of exercises changes during the second week and will completely change again during the third week.
Intensity
For more advanced users, I slowly start to add more intensity to their programs for an extra push.
As you can see below, the main difference between somewhat advanced and advanced exercisers is in Phase 2. I believe in throwing everything I can at the exerciser during this phase, but I hold back a bit with somewhat advanced exercisers as they are typically just getting used to using high-intensity techniques on a weekly basis.
Somewhat Advanced:
|
Phase 1 (weeks 1-3) |
Phase 2 (week 4-9) |
Phase 3 (week 10-12) |
|
6-8 sets * One of these sets could be a descending set, a rest/pause set, a set with additional partial repetitions, etc. This prepares you for phase 2. |
8-12 sets * Two or three of these sentences could be descending sentences, brutal rest/pause sentences, sentences with additional partial repetitions, etc. This prepares for phase 3. We increased the intensity of Phase 1, but did so logically and slowly. |
6-8 sets * Two or three of these sets will be very high intensity. These are fewer total sets to aid recovery from phase 2, which should have been very heavy. It is during this lower intensity phase that you will grow the most. |
Advanced:
|
Phase 1 (week 1-3) |
Phase 2 (week 4-9) |
Phase 3 (week 10-12) |
|
9-12 sets * |
12-20 sets * This is a grueling time. My goal is to push you to the edge of overreaching, and maybe a little beyond, and bring you back in. |
7-10 sets * This is the phase during which you will see the most growth, as we allow the body to grow with slightly less volume after phase 2. |
* Depending on the size of the muscle group.
Working with bands
When used correctly, bands are a great way to add intensity to your training. They are not often used in the bodybuilding world, but I have adapted their use to fit a hypertrophy model. I also like to use chains when they are available.
Somewhat advanced
|
Phase 1 (week 1-3) |
Phase 2 (week 4-9) |
Phase 3 (week 10-12) |
|
No training with bands |
A few sets with bands - primarily to learn the technique and add some extra intensity. |
No training with bands |
Advanced
|
Phase 1 (week 1-3) |
Phase 2 (week 4-9) |
Phase 3 (week 10-12) |
|
No training with bands |
6 weeks of very structured training with bands with weekly increasing loads. 6 weeks will take you to the threshold of overreaching or beyond if done correctly. |
No training with bands |
Final thoughts on somewhat advanced exercisers Even though this article is training based, it would be remiss not to mention the value of proper nutrition and supplementation.
The more advanced your training program becomes, the higher your training intensity and volume will be. Your body needs fuel - it needs high quality food and in some cases supplements to deliver maximum results.
Training and nutrition must always receive equal attention if you want to achieve exceptional results. If your diet is poor, then I can guarantee you that my program won't do much except teach you some cool exercises. However, if your diet is top notch, then you will see results - I can guarantee that.
Moving from beginner to somewhat advanced status is an important milestone, as this is the point at which dedicated bodybuilders begin to separate themselves from many recreational athletes. But going straight from a basic program to an extreme mountain dog approach is unwise, unnecessary and counterproductive. Try some of these intermediate steps and take your body one step closer to the advanced level.
Source: https://www.t-nation.com/training/mountain-dog-training-for-intermediates
From John Meadows
Here's a quick summary
1. all you need to build some serious muscle mass is a heavy kettlebell and a pull-up bar that you can attach to a door frame.
2. alternate between the swing/lift-up and goblet squat/one-arm push-up combo four times a day. You will only need 10 minutes per day.
3 With HFT (High Frequency Training) you don't have to train at maximum intensity every session to build muscle. Simply add circuits to your current training program and get ready to build lean muscle mass in your upper body and legs.
Do you want to build new muscle mass all over your body?
If your answer is yes, then I have a solution for you. Choose a door in your home that you regularly walk through and install one of these home pull-up bars on the door frame. Then place a heavy kettlebell next to it. That's all you need to incorporate a full body plan HFT workout into your life.
Doing this will be the best technique you've ever used to build muscle. And if you slack off, you'll be plagued with guilt on a daily basis because you'll be constantly reminded that the ticket to new muscle is right in front of you. Will you really miss the time to do 10 kettlebell swings and 5 pull-ups a few times a day when you walk through the door? Or 10 goblet squats and 5 one-arm push-ups?
I think you can find the time. I know you can do it and you will build muscle. If everyone who lacks muscle mass switched back and forth between the swing/lift and the goblet squat/one-arm push-up combo four times a day, there would be a lot more muscle in this world in three months. And it would only take 10 minutes a day to do it.
A quick note on fatigue
It's essential to control fatigue when adding full body workouts to whatever you're doing. We all know that more training sessions can lead to more growth, but we also need to respect the delicate balance between fatigue and recovery. Two exercises that can severely challenge your recovery capacity are deadlifts and barbell squats, which is why they are not part of this HFT plan. However, at least one of these two exercises should be included in your primary training sessions.
The volume guidelines below will be sufficient to stimulate growth without CNS depletion, which is more likely to come from maximal effort while performing squats and deadlifts. Your two replacement exercises will be goblet squats and kettlebell swings, as these are two of the best exercises for using submaximal weights. With HFT, you don't have to train at maximum intensity every session to stimulate muscle growth. Simply add these circuits to your current training plan and get ready to build lean muscle mass in your upper body and legs.
The SOP Circuit
(SOP stands for: Swing, One-Arm Push-Up, Pull-Up With Fat Grip).
- Kettlebell Swings: Most guys will need a kettlebell weighing around 50 kilos. If you don't have a kettlebell that heavy, then use the version of the swing where you alternate hands with each repetition. Swing deep using your hips and consciously tighten your glutes at the top of the movement.
- Single arm push-ups: Single arm push-ups are not only excellent for the triceps, chest and shoulders, but are also a great anti-rotation exercise for the core. This is an exercise that can make even the strongest guys feel weak. You should be able to perform at least 5 repetitions for at least half of the full range of motion. If you can't do this, then
- perform the push-ups on a bench or box that is just high enough to make 5 reps a challenge.
- Pull-ups with a "fat grip": I do most of my pull-ups on rings, but I also have one of those doorframe pull-up bars that has a couple of extra-large diameter handles attached to it in a neutral position (parallel grip, palms facing each other). A larger diameter handle is one of the easiest and most effective ways to stimulate more growth in your forearms and biceps. You won't be able to use anywhere near as many reps as you would using a thinner grip and that's exactly the point.
A1. Kettlebell swings: 10 repetitions Pause for 30 seconds
A2. One-arm push-ups: 5 repetitions Pause for 30 seconds
A3. Pull-ups with a fat grip: 5 repetitions Pause 30 seconds and repeat A1 - A3 for a total of 5 repetitions
The GHO circuit
(GHO stands for: Goblet Squats, Handstand or Headstand Push-ups, One-Arm Row)
- Goblet Squats: This exercise is one of the best squat variations for using submaximal weights you will find. If you don't have a single kettlebell or dumbbell heavy enough to make 10 repetitions challenging, use 2 kettlebells held in the so-called rack position (https://www.youtube.com/watch?v=JyfpxHeRBPU). Consciously tighten the glutes hard at the highest point of each movement.
- Handstand or headstand push-ups: A headstand push-up is the version where your palms are on the floor and you lower your body until your head touches the floor. (https://www.youtube.com/watch?v=e2WVwkY2Pjs) For handstand push-ups, you need two parallel bars or something similar so that you can lower your shoulders until they touch your thumbs. Both versions work well - just choose the version that best suits your strength.
- One-arm rowing: Take a step forward with the opposite leg, bend your torso forward as far as you can while keeping your back straight and lean on a chair. You can vary the exercise by using a neutral grip, an overhand grip or an underhand grip.
A1. Goblet squats: 10 repetitions Pause for 30 seconds
A2. Handstand or headstand push-ups: 5 repetitions Pause for 30 seconds
A3. One-arm row: 5 reps Pause 30 seconds and repeat A1 - A3 for a total of 5 reps.
The RDI circuit
(RDI stands for: reverse lunges, dips, reverse rowing)
- Reverse lunges: Hold a kettlebell or dumbbell in the "rack position" (elbow resting against the body with arm fully bent) on the same side that the leg is taking a step backwards. When people do reverse lunges with a single dumbbell, they usually keep the weight on the side of the leg that stays in front, but this version is not as demanding on the glutes.
- Dips: Use rings as they recruit more muscle fibers due to the instability they bring (besides, you can hang them on the pull-up bar). Move your chest towards the floor as you lower your body without rounding your back to reduce the load on your shoulders.
- Inverse rowing: Use rings here too and use the fact that they are already in the correct position after the previous dips to your advantage. This is also the reason why I use dips and reverse rowing in one training session. Place your feet on a box or bench to work your upper back harder and hold the top position for 1 to 2 seconds on each repetition. If this is still too easy, then increase the time of maximum contraction in the upper position to 2 to 3 seconds on each repetition.
A1. Reverse lunges: 5 repetitions with each leg Pause for 30 seconds
A2. Dips: 10 repetitions Pause for 30 seconds
A3. Inverse rowing: 10 repetitions Pause 30 seconds and repeat A1 - A3 for a total of 5 repetitions.
Program options
You have three primary program options for using these three circuits to build muscle. The first two options do not require you to perform all 5 reps every time you perform an HFT circuit.
Option #1: Do what you can, when you can
This is often the most popular option as it is the easiest.
Place a pull-up bar and a kettlebell in your home and perform just one round of the swing/one-arm push-ups/clinches (SOP) circuit when you have a few minutes to spare. The next time you have a few minutes, perform one round of the goblet squat/headstand push-up/one-arm row circuit.
Alternate between these two circuits throughout the week whenever you can. You might find time for 4 rounds on Monday, 3 rounds on Wednesday and 5 rounds on Saturday and Sunday. It doesn't matter as long as you do something in addition to your current training program.
Option #2: Be meticulous with your training log
Some exercisers like to keep a detailed log of their workouts.
If you're one of them, you can be meticulous with your HFT workouts and increase the volume over time. This is the best way to control fatigue, which is why this option is the ideal choice for exercisers who already run an intense training program consisting of three or more primary workouts per week.
There are countless ways to increase your training volume with additional HFT cycles, but I'll only look at two key points here.
1. perform the workouts at the right time. Keep in mind that the sole purpose of HFT is to help you train more often. Making any of the circuits described above part of your primary training sessions will not result in noticeable muscle gains. The circuits must be performed as separate, albeit short, workouts. Therefore, you should do the circuit of your choice on a day when you are not doing any of your primary workouts - or 8 hours before or after your primary workout.
2 Start with less than you think you need. It's easy to overdo it with HFT and ruin your joints and recovery ability in the first week. Don't make this mistake. Start with 2 rounds of each circuit and do them four times a week. Do 3 circuits during the following week. Gradually increase the number of rounds until you have reached 5 rounds. At this point, do not increase the number of rounds any further as the purpose of this technique is to help you add short workouts to your training and not turn your primary workouts into 2 hour monsters.
At least one day per week should be completely free of training. If your primary training sessions fall on Monday, Wednesday and Friday, then you could add HFT circuits in the following way:
Week 1
Monday: Primary training session in the morning, SOP circuit for 2 runs in the evening
Tuesday: GHO circuit for 2 runs at any time
Wednesday: Primary training session in the morning
Thursday: RDI circuit for 2 runs at any time
Friday: Primary training session in the morning
Saturday: SOP circuit for 2 runs at any time
Sunday: No training
Week 2
Monday: Primary training session in the morning, GHO circuit for 3 runs in the evening
Tuesday: RDI circuit for 3 runs at any time
Wednesday: Primary training session in the morning
Thursday: SOP circuit for 3 runs at any time
Friday: Primary training session in the morning
Saturday: GHO circuit for 3 runs at any time
Sunday: No training
Week 3
Monday: Primary training session in the morning, RDI circuit for 4 runs in the evening
Tuesday: SOP circuit for 4 runs at any time
Wednesday: Primary training session in the morning
Thursday: GHO circuit for 4 runs at any time
Friday: Primary training session in the morning
Saturday: RDI circuit for 4 runs at any time
Sunday: No training
Week 4
Monday: Primary training session in the morning, SOP circuit for 5 runs in the evening
Tuesday: GHO circuit for 5 runs at any time
Wednesday: Primary training session in the morning
Thursday: RDI circuit for 5 runs at any time
Friday: Primary training session in the morning
At this point, you can increase the frequency of the HRZ workouts to 5 times per week with 5 rounds, or work on completing each circuit in a shorter time.
Option #3.
The final option is to use the 3 circuits as your primary training program. You can definitely do other exercises after you finish the 5 circuits to focus on your calves, abs or whatever you want to build, but the 3 circuits alone will cover most of your training needs. If you choose this option, you will start with 4 workouts of 5 circuits for the first 2 weeks and then increase the frequency as described below:
Week 1
Frequency: 4 training sessions per week
Monday: SOP circuit for 5 runs
Tuesday: GHO circuit for 5 runs
Wednesday: No training
Thursday: RDI circuit for 5 runs
Friday: No training
Saturday: SOP circuit for 5 runs
Sunday: No training
Week 2
Frequency: 4 training sessions per week
Monday: GHO circuit for 5 runs
Tuesday: RDI circuit for 5 runs
Wednesday: No training
Thursday: SOP circuit for 5 runs
Friday: No training
Saturday: GHO circuit for 5 runs
Sunday: No training
Week 3
Frequency: 5 training sessions per week
Monday: RDI circuit for 5 runs
Tuesday: SOP circuit for 5 runs
Wednesday: No training
Thursday: GHO circuit for 5 runs
Friday: RDI circuit for 5 runs
Saturday: SOP circuit for 5 runs
Sunday: No training
Week 4
Frequency: 5 training sessions per week
Monday: GHO circuit for 5 runs
Tuesday: RDI circuit for 5 runs
Wednesday: No training
Thursday: SOP circuit for 5 runs
Friday: GHO circuit for 5 runs
Saturday: RDI circuit for 5 runs
Sunday: No training
Week 5-6
Frequency: 6 training sessions per week
Monday: SOP circuit for 5 runs
Tuesday: GHO circuit for 5 runs
Wednesday: RDI circuit for 5 runs
Thursday: SOP circuit for 5 runs
Friday: GHO circuit for 5 runs
Saturday: RDI circuit for 5 runs
Sunday: No training
Once you have reached this point, you will know enough about your own training needs and recovery to develop your own full-body HFT program.
Last but not least, HFT requires appropriate training nutrition. You will be pushing your recovery capacities to their limits, so you should use the appropriate supplements to support your recovery and increase your muscle building.
Source: https://www.t-nation.com/training/more-muscle-in-10-minutes-a-day
From Chad Waterbury
Q: I would like to know more about this reverse hyperextension exercise for strength development and rehabilitation training for the lower back, gluteus and hamstrings. What is the difference between this exercise and Good Mornings?
A: By far the largest percentage of all readers are interested in building large amounts of muscle mass and functional strength. The best way to achieve this is by focusing most of the work on leg and back training. One machine that targets these muscles very effectively is the reverse hyperextension machine. I was able to try such a machine for the first time while I was training the Canadian bobsleigh team in Innsbruck. After training my athletes, I stayed in the weight room to do my own training session. As the weight room was quite full, I had to share the equipment with the local powerlifters who had won some national titles.
In one corner there was a machine for reverse hyperextensions. The Austrian powerlifters swore that it had helped them improve their deadlift and squat performances. Both athletes claimed that this machine had made a difference of between 35 and 50 kilos in their squats and deadlifts. Even though I had seen advertisements for this machine in the US, I had never really looked into it until I tried it here. So I got on the machine and started exercising. The movement felt right as the gluteus, hamstrings and spinal erectors were being worked hard by this machine. After this training session, I started to research the machine further.
This machine is an ingenious development by Westside Barbell Club owner and powerlifting coach Louie Simmons. This machine has helped make many world records in squats and deadlifts possible and is a staple in Louie's deadlift training. To learn more about the possibilities of this type of training, I traveled to Columbus, Ohio to meet Louie.
Louie is well known in the iron community for his powerlifting success both as an athlete and as a coach. He has also made a name for himself as a world-renowned strength coach. Louie Simmons first used this machine for rehabilitation training for back injuries that occurred during a lifetime of heavy training. Interestingly, the injury that spurred the development of the reverse hyperextension machine was caused by a loss of concentration during a set of Good Mornings with 5 repetitions and a weight of 200 kilos! While doctors suggested surgery on several occasions, Simmons turned his back on the scalpel and used reverse hyperextensions to repair the damage and relieve the pain.
"So far, two dozen people with a herniated disc have used my machine without pain. This machine reduces the compression of the discs as the weight moves to the position below the face," Simmons told me.
He is now also using this machine to generate new world-class deadlift standards.
I had professional bodybuilder Mios Sacrev try out the machine during a leg curl-only training session. After five sets on two different Atlantis leg curl machines, we moved on to the machine for reverse hyperextensions for three sets of 20 reps. Miro told me that he felt this machine in his lower back and gluteus, but not as directly as the leg curl machines in his hamstrings. However, the next day when he limped to the back workout, he had definitely changed his mind. He walked - or rather hobbled - as if his leg flexors had been beaten up by a horde of samurais with kendo sticks.
This machine is also excellent for improving posture and correcting abnormal pelvic tilt, which can create the illusion of a flattened abdominal wall. One of the consequences of weak spinal erectors is the development of a posture in which the upper back is rounded, causing the shoulders to slump forward and the chest to slump. To maintain the center of gravity in this incorrect posture, the pelvis begins to tilt forward, resulting in an overstretched lower abdomen. This incorrect posture is often referred to as kyphosis-lordosis posture.
The gluteus, the leg flexors and the spinal erectors together form what kinesiologists refer to as the posterior muscle chain. The posterior muscle chain is responsible for allowing you to run at high speed or jump forward and sideways. In a vertical jump, for example, the posterior muscle chain contributes to 80% of the power release. So you shouldn't waste your time developing your calves and quadriceps if you want to increase your vertical jump height.
The reverse hyperextension machine will allow you to train the posterior chain in a synchronized way. Back extensions would target the same muscle groups, but not with the same recruitment scheme. Another drawback of exercises such as back extensions is the dizziness that often accompanies their execution.
Olympic bobsleigh gold medalist Pierre Lueders bought his own machine for reverse hyperextensions and it enabled him to increase his squat weight by 25 kilos over the course of a summer.
Q: Which training philosophy is better? Arnold's or Mentzer's? Volume training six days a week with 2 hours of training per day or one hour of high-intensity training three times a week? All I want to do is build up as much muscle mass as possible. People tell me that I am very muscular, but I laugh at them because these compliments come from "ordinary" people. I am a somewhat advanced bodybuilder who is always looking for ways to achieve new muscle growth. However, I am confused by Arnold's and Mentzer's conflicting theories. I've done Arnold's training programs and when I've gone to muscle failure, I've always reached a state of overtraining within a month. What really works?
A: The fact is that scientific studies comparing multiple sets to single set per exercise programs have repeatedly found that multiple sets produce greater and faster strength gains over time. The large gains in strength seen in multiple-set protocols may be related, at least in part, to the fact that a higher total volume of work produces significantly higher levels of circulating anabolic hormones during recovery (Gotshalk et al. 1996). Other research indicates increased growth hormone levels with multiple sets vs. training with only one set per exercise, which may promote a more anabolic environment (Mulligan et al. 1996).
The important difference is that there is very little need to perform sets to muscle failure beyond regular concentric exhaustion (when you can no longer move the weight up under your own power). Forced repetitions should be used sparingly, if at all. Look at Olympic weightlifters. None of them use forced repetitions and yet these athletes have impressive levels of maximal strength and hypertrophy.
Q: What should I do if I rest too long between sets? For example, let's say I plan to rest two minutes between sets, but I end up talking to someone for 10 minutes? What can I do to compensate for this and will this affect the total training time, which should be under an hour?
A: How can you talk for 10 minutes and still expect to maintain your training quality?
An hour is an hour, but don't expect to be able to perform the optimal amount of sets if you are working on your social life between sets.
To solve this problem, you could wear a T-shirt that says "Fuck off, I'm working out". Or, if someone approaches you, you could say that you suffer from schizophrenia and that they could call you Bob now but shouldn't be surprised if you only respond to the name Mary tomorrow. Alternatively, you can of course wear headphones during training and not react to other people.
Q: In one of your structural balance programs, you talked about performing two additional exercises for the external rotators. How should I best integrate these into my training program?
A: I would recommend doing the two external rotator exercises on either chest or back day. Since the pectorals and latissimus are both internal rotators of the humerus, it doesn't make much difference which of these two days you train the external rotators.
I recommend using an A1/A2 system here. This means that you perform a set for the external rotators after each set of chest or back training. On chest day, for example, this could look like this:
- A1) Dumbbell bench press, 5x6-8 reps, 5010 tempo o 2 minute rest
- A2) 30-degree external rotations on the cable pulley, 5x10-12 reps, 2020 tempo o 90 seconds rest
- B1) Incline bench press, 3x10-12 reps, 4020 tempo o 90 seconds rest
- B2) External rotations with a dumbbell with the elbow forward, 3x10-12 reps, 2020 tempo o 75 seconds rest
Q: There's an epidemic at my gym. Everyone seems to be doing all their exercises on a Swiss Ball. I know you use it occasionally, but what do you think of people who do most of their workouts on a Swiss Ball?
A: Well, that's a question of what goal you want to achieve. I personally like to use a Swiss Ball for the following purposes:
1) For core training
Having a strong core (muscles that move the spine in different directions) translates positively to almost any sport.
2) As a kickstart for different training cycles
For example, if someone has reached a plateau on the bench press, I might have them start with dumbbell presses on a Swiss ball. This will teach that person to use their stabilizers and stabilize them at the same time.
3) To create a load at different points of the strength curve
This could be done during a Jerry Telle style hypertrophy workout. The following exercise is an example of this:
Eccentric lean-away dumbbell curls
The set-up
Sit with your back and triceps leaning against the side of a 65 cm Swiss ball. Reach down and take a set of dumbbells in your hands.
The exercise
- Perform the concentric portion of a seated dumbbell curl. Make sure you initiate the movement from the elbows and perform it smoothly with the wrists bent down and back - this isolates and overloads the elbow flexors.
- As soon as you have moved the dumbbells upwards, lift your hips so that your thighs are parallel to the floor. Your upper body should be resting on top of the ball.
- Lower the dumbbells down and away from your body. At this point, the brachialis anticus and the short muscle head of the biceps brachii are activated to the maximum. Remember to keep your wrists bent backwards as you lower the weight.
- Lower the hips.
- Repeat steps 1 to 4 until you have completed the prescribed number of repetitions or until you have reached concentric muscle failure.
As useful as a Swiss Ball can be, relying on it too often is problematic. People who train exclusively with a Swiss Ball - I repeat "exclusively" - have the following in common:
- They are so weak in the upper extremities that most couldn't drive a hot samurai sword through a pound of butter.
- Their ability to perform explosive training is poor. In other words, they achieve the vertical jump height of a snail on Valium. Since most Swiss Ball exercises require controlled slow movements for obvious safety reasons, athletes who rely on a Swiss Ball too often will lose their ability to perform ballistic contractions.
Another problem that recently caught my attention involved a businessman who was suffering from shoulder pain. However, his personal trainer had him performing countless exercises on a Swiss Ball. It was a classic case of overuse, as the man on the Swiss Ball was able to move more weight in an incline bench position on the Swiss Ball than on a real incline bench. How could that be? Well, when he performed incline bench presses on the ball, he unconsciously shifted his hips and knees slightly across the range of motion, which allowed him to find a path of movement that didn't hurt.
The Swiss Ball is a great tool, but it's not the only tool. At the end of the day, you can't build a house with just a hammer.
Q: I read your article about achieving structural balance. I would now be interested to know what percentage of work you should use for your muscle groups. For example, should leg training consist of 50% training for the quadriceps and 50% training for the hamstrings or do these muscles need different amounts of work? Should biceps and triceps be trained with the same amount of sets? And what about back and chest?
A: The percentages of the amount of work should be determined by one of the following factors:
1) Your training goal
For example, if you want to compete in a 500 meter kayak race at the Olympics, then you should probably reduce your training with squats and deadlifts. And if you want to compete in a high jump championship, then a 50 centimeter upper arm will be pretty useless.
2) Structural balance
Bench presses are probably the exercise that gets the most attention in the gym. Therefore, most people could extend their training career and increase their performance if they reduced the volume of their pressing training and performed more training for the rhomboid muscle and external rotators. A general training concept is that the more well-rounded your program is, the better your strength performance will be in the long run.
Q: My shoulders always hurt when I train them directly. I've thought about not training them at all and focusing on all the other muscle groups instead. What do you think - will my shoulders shrink away then?
A: I think that's a good idea. I don't have most of my clients do any direct shoulder training and yet they develop impressive shoulder muscles. Current anatomical research suggests that there are seven different activation patterns for the shoulder muscles - not just three (anterior, lateral and posterior) as was previously believed. The shoulders will actually grow best if they are left alone. The anterior activation schemes get plenty of stimulation from chest training and the posterior activation schemes get plenty of stimulation from back training. So most training for the torso involves activating some of these activation patterns.
However, you should do some shoulder abduction training (e.g. cable side raises) every 10 days or so.
Source: https://www.t-nation.com/training/question-of-strength-22, https://www.t-nation.com/training/question-of-strength-23
From Charles Poliquin
Why your training doesn't work
Have you ever done an exercise program without getting results? Was it a smart program developed by a renowned trainer? Have your friends tried that program and got great results, but you haven't?
Have you ever forced yourself to follow a training plan because it just didn't motivate you? Maybe you've even felt guilty about it. Or maybe you thought that your "bad genetic predispositions" were the reason you weren't seeing results. Or did you simply think that the program was no good, even though other people seem to love it?
This kind of thing is common. And the problem is not the program, your training motivation, or your genetic predisposition. Rather, the problem is that the program doesn't fit your psychological and neurological profile - which is basically your personality.
This is not hobby psychology. Your personality profile is genetically predetermined 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 and also determines how many muscle fibers you can stimulate to grow. It is also responsible for coordination and performance during heavy basic exercises.
You may already know this, but here's something interesting that you may not know: your nervous system is also the control center of your motivation. It also plays a major role in your response to stress and determines how much energy, focus and work capacity you will have during a training session.
The key to training success is simply this: train hard in a focused way. You can't do this - at least not for long - if your program doesn't motivate you. And in order to be motivated by a program, that program must fit your neurological profile. Learning how to use your neurological nature to your advantage will also help you feel better in general and become more productive in other areas of your life.
Neurotransmitter balance and your personality
Your personality type will give you clues about your neurotransmitter balance - which neurotransmitters have high levels and which have low levels. Your behavior - whether you are aware of it or not - is strongly influenced by these levels.
That's why I evaluate the personality profile of every bodybuilder, athlete or CrossFitter I train. This evaluation gives me a good idea of that person's neurotransmitter balance. I then use this information when planning the training program.
If the workout is not a good fit for your profile type, it can lead to fatigue, a reduction in motivation, a stronger stress response and even injury. And it will certainly cause a lack of progress. This may be the reason you're doing "the best program in the world" but still not seeing results. For optimal results, your training needs to match your type.
In the Neurotyping System, I will describe the three primary personality types and discuss which neurotransmitters have high or low levels and how this should influence your training, diet and supplement choices.
The 3 neurotypes
I have worked with various personality tests and assessments over the years. I have also consulted psychologists and other experts to find the best method. The Cloninger Temperament and Character Inventory (TCI) is the most widely accepted system in the scientific community and I have tested it with hundreds of strength athletes and other athletes.
The TCI is a personality trait inventory based on a psychological model. In a nutshell, people have different personality types because they have different genetically predetermined levels of certain neurotransmitters. These neurotransmitters are dopamine, serotonin and norepinephrine. When scientists measured the levels of these neurotransmitters and compared them with the personality traits of the test subjects, they found a direct link.
There are three primary profile types:
- Type 1: This type has low dopamine levels, so they strive to try new things to increase their naturally low dopamine release. In a way, these people are adrenaline junkies. In the field of psychology, this type is also known as the novelty-seeking type.
- Type 2: This type has low norepinephrine levels. Since norepinephrine is associated with self-confidence and a sense of well-being, these people seek affirmations and rewards to increase their norepinephrine levels. This ranges from social affirmation (such as pleasing everyone else) to achieving goals. This type is also known in the scientific community as the reward-dependent type.
- Type 3: This type is associated with low serotonin levels. These people do not like change. They like to master repetitive activities. "Technique nerds" fit this profile. In the field of psychology, this type is also referred to as the harm avoidance type.
You don't have to take a formal test to get a pretty good idea of which type you belong to. Here is a brief summary:
Type 1: The novelty seeker
This type is associated with low dopaminergic activity. This means that your decision making is primarily influenced by your need to increase your dopamine levels. Your baseline dopamine levels are low and your receptors are sensitive. Under the right circumstances, these receptors can produce surges of dopamine.
Because the receptors are so sensitive, you can become 'addicted'. You are constantly on the lookout for the next dopamine surge. If you fall into this category, then you need excitement and intense activities or activities that produce a strong adrenaline rush. You are also easily bored by something and naturally curious and can be quite impatient.
This type needs a range of different stimuli and challenges. He is naturally attracted to non-repetitive activities. They quickly become bored with repetitive activities such as endurance training or training programs that are repeated over and over again. These people do not do well in endurance sports, mainly due to the boredom associated with them, but also because they tend to have high serotonin levels. When dopamine levels are low in relation to serotonin levels, work capacity decreases.
The constantly seeking novelty type is extroverted and copes well with everyday life situations. He is also a competitive type. He likes challenges and loves to learn new things. This type gets excited by learning a new exercise, which is true even if the new activity is difficult. It's "new" and stimulating - and that's all that matters.
Sport
When it comes to sports, this type is more attracted to extreme sports, contact sports like American football and martial arts. He is good at individual sports, which is especially true for activities of short duration (sprints, throws, jumps, etc.)
Training with weights
This type tends to be more attracted to performance-oriented strength sports than bodybuilding competitions. These are the ones who become good CrossFit athletes. Elite powerlifters can also fall into this category - especially those who are naturally drawn to a training system with a lot of variety, such as the Westside Barbell System.
Nutrition
This type does well on a low-carb diet, where carbohydrates are only consumed around training, but needs more frequent refeeds every third or fourth day. This type is also better off with a higher protein intake.
Type 2: The reward seeker
This type is associated with lower baseline norepinephrine levels. This neurotransmitter is not only uplifting, but is also responsible for a general sense of well-being and self-confidence. Low norepinephrine levels lead to a depressed state, a lack of arousal and low motivation. To counteract this, this type looks for 'rewards' to increase their norepinephrine levels, but this can also lead to them being at a higher risk of addiction.
This is the type of person who wants to please others and whose self-confidence is based on how others perceive them. It is very important for these people to be liked, respected and even admired.
These people cope well with social situations because they want to feel valued and recognized. They are sociable, empathetic and very sensitive to subtle social cues, which makes it easy for them to make friends, which they also need. They really do care about other people. However, because of their dependence on others' perceptions and their desire to please others, they can also be easily taken advantage of.
This type of personality will do anything to help others, even if it means falling short themselves. These people are driven by looking good and being liked in the presence of others. For them, there is nothing worse than disappointing others. Because of this attitude, they will go to great lengths to achieve their goals.
Sports
They tend to cope less well with individual sports as they put themselves under a lot of pressure. They are therefore generally not particularly good at individual sports, but make good team players. They are rarely the "superstars", but they are willing to do whatever it takes to help the team and earn respect.
Training with weights
They are attracted to bodybuilding and physical sports because looking great is a way to earn the admiration of others and build self-confidence. However, when it comes to competitions (bodybuilding, figure classes, etc.), they may find it much harder than others to perform at their best, as the stress of being judged increases their cortisol levels, which promotes water retention and makes it harder to recharge muscles with glycogen.
Nutrition
This type is usually good at sticking to a nutrition plan when he has to account for this. He will do this because he wants to please his nutrition coach. However, because food can be seen as a reward, this type can also easily become addicted to cheat foods and junk food. These are the people who need to banish all "bad" foods from their diet and who may only do refeeds with foods that are already part of their regular diet.
Type 3: The harm avoider
The harm avoider is associated with low serotonin levels that affect their behavior and how they feel. Low serotonin levels can lead to faster fatigue and lower baseline energy levels. If you fit this profile, then you probably tend to avoid unpleasant situations, punishment and conflict to a greater extent than other people. You feel best in family situations that you can control.
These people tend to be shy and introverted. They are more vulnerable to criticism and even constructive criticism can cause discomfort and anxiety. Their higher levels of anxiety lead to an overproduction of cortisol, which can affect their muscle gains.
Unexpected changes in plans upset this type of person and cause a huge stress response. These people are usually careful planners, especially when a situation represents potential harm or risk. For this reason, they are well organized. Under stress, however, they can feel inhibited by anxiety, which can lead to procrastination - or "procrastinationitis" - and problems making decisions.
The driving force in harm avoiders is to stay away from stress and injury. When it comes to exercise, these people tend to be more attracted to routine activities that they have already mastered in the past. Unlike the type who is always looking for something new, this type doesn't like variety and new things at the gym. For example, he will be stressed out by learning new complex exercises.
However, these people have excellent focus when training. They are perfectionists and often "technical nerds". However, they tend to be more conservative in their choice of training weights. They are good at sticking to plans, which can sometimes border on OCD.
Sports
This type is more attracted to sports that are less unpredictable and have a low risk factor. He does not like contact sports or sports where random events are an important part of the game.
Training with weights
This type does better with static programs where the exercises and other variables (methods, load patterns and rest intervals) only change gradually. A good example would be 5/3/1 by Jim Wendler.
This type has a stronger cortisol response to stress than other people due to his higher level of anxiety. Even though this type has a very high work capacity, too much volume can limit his gains due to an overproduction of cortisol.
Diet
This type does not usually cope particularly well with a diet with limited carbohydrate intake. He needs at least a minimal amount of carbohydrate at each meal to both lower cortisol levels and prevent serotonin levels from dropping even further. Carbohydrates before exercise (to lower cortisol levels) and late in the evening (to raise serotonin levels) are particularly important.
What type are you?
What is your neurological type? And what does this mean when it comes to training and nutrition? The rest of this article series will deal with these questions. By the end, you will know exactly how you should train and how you should eat to achieve your goals.
Once you've chosen the right program for your type, you'll be shocked by the gains you'll make. This type of typing represents the future of training.
Source:https://www.t-nation.com/training/nonstop-natural-gains-the-neuro-typing-system
By Christian Thibaudeau
