I am considering a workout that you posted in another thread and have just modified it to fit my schedule. My goal is 80% hypertrophy with some functional strength, and to also stay lean. Hoping you could answer a few questions.
TUESDAY (DAY 1)
Front squat (heaviest) 4 work sets of 6 reps
Bench press (moderate) 3 work sets of 10 reps
Deadlift (light) 3 work sets of 12 reps
Chest-supported t-bar row (pump) 2 work sets of 15 reps
THURSDAY (DAY 2)
Bench press (heaviest) 4 x 6
Deadlift (moderate) 3 x 10
Front squat (light) 3 x 12
Bent over barbell row (pump) 2 x 15
SATURDAY (DAY 3)
Deadlift (heaviest) 4 x 6
Front squat (moderate) 3 x 10
Bench press (light) 3 x 12
Seated row (pump) 2 x 15
Cardio??? When and how to do cardio? Also you’ve mentioned before that type 3’s do better with endurance stuff. Is a HIIT cardio workout too much for a type 3?
Extra 4th day to hit things like Shoulders, Biceps, Triceps, Traps, Calves, Abs. What kind of rep range, exercises, sets, intensity, etc should I shoot for? What about bodyweight stuff like push ups, pull ups, etc?
What diet do you suggest besides what you’ve already mentioned about having some carbs before workout and at the last meal before bed? Also can a type 3 build muscle with intermittent fasting? My IF is 4x days with 24 hours of only 500 calories (24 hours = 5 eggs/fruit, then casein shakes with strawberries). Fast is broken at around 8pm with a clean meal protein/carbs/good fat. It’s been awesome for reducing belly fat but not eating muscle.
I already take Magnesium Glycinate, I am going to add glycine per your recommendations 4-5g post workout. Should I also take the Glycine on off days? I’ll also be adding 5-HTP and B-6 (it will be a b complex) per your recommendations, what dosage/frequency do you recommend? How about GABA supplements, is it worthwhile to consider those?
Thoughts on SSRI’s for a Type 3 to improve Serotonin?
Any hope of a layperson’s program that we could purchase with more in depth info and possibly studies? Either that or a book?