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
SUNDAY (extra)
Shoulders
Tricep
Bicep
Calves
Traps
Abs
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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?
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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?
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Diet:
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. -
Supplements:
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?
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Any hope of a layperson’s program that we could purchase with more in depth info and possibly studies? Either that or a book?