Maximize your natural gains part 6

The neurotype training units - Part 2

Neurotypes 2A and 2B

Although acetylcholine levels have a small influence on Neurotype 2's capacity to tolerate volume, they will not have the same influence as Neurotype 1, as Neurotype 2 does not have low dopamine levels and is very sensitive to adrenaline.

However, neurotype 2 can be strongly influenced by GABA levels. A higher GABA level will give him better motor control and reduce anxiety, which will lead to a more positive attitude and more self-confidence.

Neurotype 2 with low GABA levels

These subtypes are people who like to please others, but expect others to show them respect, admire them and give them positive feedback in return. If they don't get this, they shut down. In a group where they are not automatically the center of attention, they tend to withdraw or become invisible, which gives them a lot of anxiety.

Neurotype 2 exercisers with low GABA levels have poorer motor control, are not as good at learning new skills and do not cope well with explosive training.

Neurotype 2 with high GABA levels

This subtype is also about people who want to please others and depend on the admiration and respect of others to build their self-esteem, but members of this subtype actively seek to gain this respect. They are more proactive and good at fitting into groups. They instinctively mimic the attitude of the person they are talking to. They excel at one-on-one personal conversations, but are not as comfortable speaking to multiple people because they don't know how to adjust their behavior. They want to avoid conflict whenever possible and almost always agree with the person they are talking to.

Neurotype 2 exercisers with high GABA levels have good motor control, are less prone to anxiety and do well with explosive training and "playful" training sessions. They like training programs with a theme or challenge. They do well in a CrossFit workout - but without the high level of technical skill.

Neurotype 2A, high GABA levels

General training recommendations

• High frequency: Train 5 to 6 days per week.
• Focus on explosiveness and exercises that require higher technical skills: This type does extremely well with training that involves dynamic effort, compensatory acceleration training, jumps, throws, sprints, variations of Olympic weightlifting exercises and training that requires higher technical skills. Trainers of this type can be really good CrossFit athletes.
• Can use volume training, but should not train too heavy: This type has a very efficient nervous system for explosive training, but doesn't do as well at weights above 90% of 1RM weight. These are the exercisers who are faster than strong. They can move heavy weights, but only if they can use acceleration to do so. If they can't use the stretch reflex or can't accelerate a weight from the start, then they won't be good at moving very heavy weights. They will run out of juice quickly.
• Can use fairly heavy weights, but not in the 90% plus zone: If this guy is training for strength, then the 80 to 87% zone will be more effective. Sets of 3 to 6 reps on the heavy exercises work well for this type.
• This type can perform a moderate amount of isolation training: Isolation training is not a burden for him as it is for others. For isolation training, this type should use methods that focus on the mind-muscle connection - not the amount of weight moved.
• Is good at complexes, circuits and challenges: This type likes anything that is fast and fun.
• Best training methods: Anything explosive suits this type. Jumps, throws, hitting a tire with a sledgehammer, sprints or Olympic weightlifting exercises. Unconventional methods appeal to this type because they look like something fun: training on gymnastic rings, training with kettlebells, etc. This type also responds well to the use of aids such as chains, bands, weight releasers, etc.

Neurotype 2B, low GABA levels

General training recommendations

• Moderate frequency: Exercise 4 to 5 days per week.
• Moderate intensity: This type is better off focusing on feeling the muscles or perfecting technique rather than moving more weight. He needs a very good mind-muscle connection and to feel competent in the exercises.
• Does not do well with heavy training: Although an occasional training session with heavy training in the 82 to 87% zone is fine if the volume is kept low, this type will not achieve maximum results if he performs too much heavy training too often. Training with weights above the 90% of 1RM weight is not really for this guy. He will get better results with moderate weights with a focus on solid exercise execution form and the mind-muscle connection. This guy also gets injured easily with heavy training. In addition, he will experience a stronger cortisol response to heavy training, which will reduce his gains.
• A higher ratio of isolation training: This type needs to feel the muscle during training. He needs a strong mind-muscle connection and a good pump to be satisfied with his training session and keep his motivation high.
• Fast training pace, short rest intervals: A fast training pace will keep this type's adrenaline levels high, which they need to stay motivated and focused - to a greater extent than the other neurotypes described. This type of training also promotes a good pump. If this type does not feel a pump or if their adrenaline levels drop, their motivation to train will decrease.
• Slower pace: This type does not do well with explosive training. He will get a better response by using a fairly slow pace that allows him to focus on contracting the target muscles.
• Best training methods: This guy will get good results with anything that promotes either the mind-muscle connection or the pump: descending sets, mechanical descending sets, partial reps after a set with reps over the full range of motion, 21-ers, slow tempo, inserting rests and consciously contracting the muscles during a set, etc. Vince Gironda style training programs work very well for this type.

Neurotype 3

General training recommendations

• Lower frequency: Train 3 to 4 days per week. This type tends to overproduce cortisol but can tolerate plenty of volume. This type needs the volume to stimulate growth as they do not respond well to heavy weights. However, due to the overproduction of cortisol, he also needs more rest days to grow.
• Very little variation: This type should stick with the exact same exercises for 8 to 12 weeks or longer, which is especially true for the heavy exercises. If this type does incorporate variation into their training, they should focus on changes that don't alter the feel of the workout - changes in rest intervals, exercise order, tempo, number of reps (staying in the 6 to 20 rep range), etc.
• More emphasis on movement precision than weight: This type should focus on a slower tempo to be able to maximize muscle tension and contraction during each repetition. It is more important for this type to generate maximum fatigue in the trained muscle than to use more weight, even if an increase in weight will eventually be necessary.
• Higher volume, more muscle exhaustion: This type will achieve greater growth through higher volume leading to more muscle fiber exhaustion. He can achieve the same amount of muscle growth through lighter training as through heavier training if he generates enough muscle fiber exhaustion and lactic acid accumulation, which will stimulate the release of local growth factors. This is especially true for this type. He will feel heavy training primarily in his tendons, joints and structures and not in his muscles. This will not only demotivate him, but also increase his risk of injury.
• Low intensity, high repetitions: Since this type responds better to fatigue than load, higher repetition numbers with a slower pace and more focus on exhausting the muscles will be more effective than heavy weights with low repetition numbers.
• Rest intervals: This type can cope with short rest intervals as they naturally have good resistance and endurance as long as they don't let themselves get out of shape. Shorter rest intervals will allow this guy to generate more muscle fiber fatigue without having to use heavy weights, which fits his profile. Even with the heavy basic exercises, he can manage with just 60 seconds rest between sets
• Best training methods: Slower pace, pausing and holding the weight during reps, descending sets and rest/pause with a higher number of reps on the initial set are all good methods for this guy. Even though he can perform supersets from a physical perspective, this is not the best method for him from a neurological perspective. However, he can use antagonistic pairings.

A good program for this type would be German Volume Training.

Mixed types

The profiles of each neurotype represent a continuum that goes from high intensity to high volume. This continuum looks like this:

• Neurotype 1A
• Neurotype 1B
• Neurotype 2A
• Neurotype 3

From top to bottom, the intensity decreases while the volume increases.

If you take a formal TCI test, the result can either show that you have a strong dominance or that you are a mix of two neurotypes.

There are the following possibilities:

1. A mixed Type 1 and Type 2, in which case you should train like Type 2A but with a slightly lower volume.
2. A mixed type 2 and type 3, in which case you should train like type 2B, but with only 4 training days per week.

Source: https://www.t-nation.com/workouts/the-neuro-type-workouts

By Christian Thibaudeau