@danteism Now that you’ve done your certification, have you done written any programs for your clients that take their neurotype into account?
I tried writing my own first set of workouts, haven’t tried them out yet as I’m still doing the boot camp but I’m itching for feedback from anyone with some knowledge to spare. It’s framed in reference to the diet outline I linked you earlier: Health Benefits of IF vs Cortisol Problems of Type 3's - #2 by Christian_Thibaudeau and that I’m a 2A. If you have the time, I’d love to hear your feedback. It’s only meant to do me over for two-three weeks tops, which is why I’m not fretting about it possibly being a bit imbalanced:
LB Hypertrophy:
A1. Back squat 1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift 1 x 12, 1 x 10, 1 x 8, 1 x 15
B. Leg press 2 sets, advanced mTor set 8-10 + max duration
C. Max reps bodyweight squats unbroken
A1/A2 is from an old CT program (20 Pounds of Hollywood Muscle Plan? - #4 by sdewitt10). Seems to be a good way to work on my grit. Myo-reps on leg press always left me sore and feeling the good kind of pain. I might not be strong enough to have earned using such methods but… I like the burn. C seems like a good way to top the session off and really earn those carbs.
UB Hypertrophy:
A1. Close-grip bench press 10/8/6 reps, 3010
A2. T-bar row 6/4/2, 4010
B1. Flat dumbbell bench press 3 x 10-12 reps, 5010
B2. Lat pulldown 3 x 10-12 reps, 1+1/2-reps (pull to clavicles, go back halfway, pull to clavicles, extend arms fully) with a max duration stretch on the final set
C1. Decline bench press or dips 3 x 12-15 reps, 3010
C2. Neutral grip seated row 3 x 8 reps, 1+1/2-reps, max duration stretch on the final set
D. Behind the neck shoulder press 100 reps
LB Strength:
A. Frankenstein Squat, 7/5/3, normal tempo
B. Deadlift, 6/4/2, normal tempo
C1. Bulgarian Split Squat (weak leg) 3x10 reps, 5210
C2. Bulgarian Split Squat (strong leg) 3x10reps, 5210
D1. Good Morning: 3x12 reps, 3010
D2. Hanging leg raises: 3x12 reps, 3010
UB Strength:
A. Military press, 8/5/3, normal tempo
B. Incline Bench, 6/4/2, normal tempo
C1. Pull-up 3x12 reps, 3010
C2. Incline DB Lateral Raise 3x12 reps, 3010
D. Bent-over Barbell Row 3x5 reps, 4010