I fit the above category 1A with low acetylcholine and I also know that I have low GABA which makes my mood change quickly. I found benefit from some training and diet tips in your excellent articles to modify my plan.
My current goal: I want more strength in my lifts, I want more iron plates on those barbells, I am physically weak, I do better at endurance than at strength or power. I do not mind some muscle mass (although I am a slightly v-inverted back without much workout in weight lifting to begin with or I am a woman with slightly broader shoulder than hip ratio).
My answer yield 1A to “all questions”. In addition to apply most of your article on 1A into diet and found it to be accurate in terms of mental and energy levels.
For a many years, I did moderate weights 12/10/8 with 1.5 minutes rest.
I switched recently to 5/5/5/5/5 - it did not work out as intended, volume is high, became fatigue.
Now I am on 5/5/5 with 3-5 minutes rest. I feel better than two above approaches, I want to go heavier.
I train using Stronglifts program because it is basic and beginner movements and no upper body, body weight exercises. It is bascially squat, bench, military, rows, deadlifts, 3 times per week using with 1kg/2lb weight progression per workout (each and every workout per week). I do some accessories work to strengthen my glutes and hamstring and some stretch work for hip and abs to correct any imbalances.
Question 1: Can you explain a suitable progression model for my type or any overall approach toward training?
I could possibly be an extreme 1A but not sure how to know. I did not understood what was prescribed in the article.