So I tried the neurotype 3 workout CT suggested and I felt terrible on it, lots of fog and being tired, I think it was just too much volume. For the past 3 months I’ve tried something different based on how I feel when I take time off and it’s been working really well. I’ve gained about 10 lbs of lean muscle, added a significant amount of weight to my lifts and also feel I am largely avoiding overtraining and brain fog. Even most of my injuries have improved and some resolved.
I lift hard one week, M/T/Th/F mostly compound movements something I struggle to get 8 reps with, once I can get 10-12 I raise the weight. Total volume around 10-12 exercises 3x for 8-10 reps for the week. I don’t do anything else that week except Jiu Jitsu 4-5x/week.
2nd week I only do explosive bodyweight calisthenics M/Th, since us neurotype 3’s like endurance I do usually something like 30 reps of jump squats, pushups, pullups, single leg deadlift, V-crunches. On T/F I only run, about 3-4 miles at a good pace. Nothing else except Jiu Jitsu also 4-5x/week.
After 4 weeks I start to feel the overtraining, brain fog and irritability creep up so I take one full week off with nothing except the Jiu Jitsu. After one week off I feel incredible and can usually increase my weights and/or reps.
I want to keep this short, but was just curious what CT and others thought and if there was anything I should change or add and if this even makes any sense? I haven’t had results like this since when I was in my 20s, and I’m 48 now.