Hi CT, does this look ok for my type? Just trying to make and effective program for myself let me know if anything is glaringly wrong
Monday upper push heavy
A. Incline bench press 3 sets of 5-8 reps double progression
B. Behind the neck press 3 sets of 5-8 double progression
C1 flyes 2-3 sets of 15
C2 side raises 2-3 sets of 15
C3 dumbbell extension 2-3 sets of 15
Tuesday heavy lower/back
A.Squats 3 sets of 5-8
B.Glute ham raises 3 sets of 8-12
C.Pull ups 3 sets of 8-12
D1 trap exersies 3 sets of 10+
D2 rear delt exercise 3 sets of 10+
E arm flexor 3 sets of 10+
Thursday high rep upper
A. Dumbbell press 3 sets of max reps (first set around 20 reps)
B. Overhead dumbbell press 3 sets of 10+
C. Side raises 3 sets of 15
D. 50 dips in as few sets as possible (add weight when done in 2 sets)
Saturday high rep lower back
A. Deadlift variation 3 sets of 6-8
B. Hack or leg press 3 sets of 12+
C. Machine or cable row 3 sets of 12+
D1. Trap moment 3 sets of 15+
D2 rear delt movement 3 sets of 15+
E. Farmers walk 3-5 sets of 30-60 m
If you are a 2B that’s fine. if you are a 3 that is WAAAAAYYYYYYY too much variation.
I would say I’m more 2b then as I prefer slightly varied workouts. But say I was a pure 3 would you just do both workouts the same for body split
Type 3 should…
- not use more than 3-4 exercises in a workout
- not use supersets or pairings or circuits
- stick to few overall exercises in a whole program
- stick with the same exercises for a long time
- training every other day
Very few people reading this forum or Tnation will be type 3 as these guys are normally not attracted by serious lifting. BUT a type 2B can take on type 3 traits when Under stress (or dieting).
When under stress, profiles tend to shift to the right. A 2A can temporarily become a Type 2B… a Type 2B can temporarily become a Type 3… a Type 1B can temporarily become a 2A, etc. A 3 under stress normally close up on himself and become depressed.
BUT the longer you stay away from your true type, the worse you will feel.
I’ll give you my own example. I’m a type 2A.
The word that describes 2As is “variation” and the sentence that best describe their training is “everything works, but nothing works for long”… A type 2B’s key work is “sensation” (as in feeling the muscles… but also as being emotional, and being foodies for example) and the sentence that best describe their training is “they get stronger by becoming bigger” (in other words they need to focus more on hypertorphy methods).
When I’m dieting down or am under a lot of stress I become a 2B… I don’t need to change my training, I prefer doing mind-muscle connection work, don’t like to go super heavy, get more emotional, don’t tolerate stress well, etc.
When I’m my normal state I want to change my training all the time, I want to do explosive , heavy and mind muscle connection work, etc.
In my experience people who are into lifting and think that they are type 3s are often 2B with a high tress level or mismanaged stress
Do you have a word and sentence combo for the 1A/1B profiles as well? This was a really insightful post, appreciate you sharing.
There are no combos
You are one type but can move a bit under stress
Word = intensity
Sentence: Get bigger by getting stronger
Word = Explosiveness
Sentence = Get bigger by getting stronger but get stronger by getting more powerful
Type 3 should…
not use more than 3-4 exercises in a workout
not use supersets or pairings or circuits
stick to few overall exercises in a whole program
stick with the same exercises for a long time
training every other day
Damn, I wish I had read this before starting the Thibarmy body comp program! I’m on week 3 and started feeling neural fatigue already but assumed it’s just adjusting to being in a deficit.
Does this also mean I should avoid the Strength/Skill program?
Since all the programs you typically recommend require eating in a surplus to gain strength, is there any that can be done on a deficit?