I saw your video on 8 recommendations for an enhanced lifters. Great content. One question remains about your recommendation to follow a Batcheldor-style cycling method.
i.e. 3 on - 1 off - 2 on - 3 off… or some similar permutation
How would you modify the training content (volume, intensity, any deloads, timing of rotation to a new exercise, etc.) in relation to the on/off weeks? I am curious if your response would change based on neurotype, and what your thoughts would be for 1As training for their neurotype, in particular. Thanks coach!
Coach, my initial question was a little broad and could use some clarification.
Thinking about how to use your Bulgarian Training Simplified program or your 1A program with a Batcheldor-style cycle. Using either one with a standard 12 week cycle seems straightforward- lift heavier than you would while not enhanced.
But combining those programs with a Batcheldor-style cycle leaves me with the question of whether or not training would stay the same during on vs off weeks. Would you keep the training as it is spelled out in your programs the same or would you recommend reducing volume/intensity slightly during the off weeks?
Coach, that’s a big help. I assume you would program weighted carries (done in place of a strength movement combined with the second method you mentioned) along the same guidelines. Perhaps:
ON period = 50-80m per carry
OFF period = 10-30m per carry
Also, I expect it’s going to take some testing to get the right “recipe”, but would the following be a reasonable starting point for a 1A working out 4 days per week (3 strength, 1 focusing on neglected muscles)?:
ON period = 12 sets/workout
OFF period = 6 sets/workout
If anything I wrote is off-base, critique away, Coach!
Less intensity OR effort (so either using slightly higher reps with less weight or keeping a bit more reps in reserve)
I would recommend an escalating volume approach, something like:
First higher volume period
Week 1: 10 sets/workout
Week 2: 12 sets/workout
Week 3: 14 sets/workout
Second higher volume period
Week 1: 12 sets
Week 2: 14 sets
Week 3: 16 sets
Third higher volume period
Week 1: 14 sets
Week 2: 16 sets
Week 3: 18 sets
A full training cycle would likely have 3 higher volume periods and 3 higher intensity periods for a total of around 15 weeks. At which point you should do a longer OFF period to regulate your body and training should be set more at maintenance level for 4 weeks, then do a period of low-volume/high effort (like your normal off periods) for 2 more weeks before being able to start a new cycle.
At which point you can start your high volume/ON period at the second higher volume phase of the first cycle. So it would look like:
First higher volume period
Week 1: 12 sets
Week 2: 14 sets
Week 3: 16 sets
Second higher volume period
Week 1: 14 sets
Week 2: 16 sets
Week 3: 18 sets
Third higher volume period
Week 1: 16 sets
Week 2: 18 sets
Week 3: 20 sets
Coach, this is turning into quite the cookbook. You’ve got the cogs in my head turning.
When incorporating training for explosiveness in a given cycle, e.g. using tosses, would you do tosses with heavier implements during the high volume periods, and lighter tosses (but faster/higher/farther) during the low volume phases? Or is there a better way?
I can see running these 21 week cycles back-to-back, each cycle building off the previous. If for a particular cycle, I plan for a peak, would any adjustments/changes/additions be necessary? When would the peak be planned for? Third lower volume period week 1 or 2, perhaps?
This doesn’t apply to explosive work (well, it would apply to the olympic lift variations). Power work is power work. Even the heaviest throws (or loaded jumps) are still not strength work.
That being said, you can still use the approach you mentioned (lighter tosses/more volume on “ON” phases, heavier ones on “OFF” phases).
But that’s mostly because you should always precede a period of high-intensity plyometrics/throws with a period of low-intensity plyo/throws.
Coach, that clears up enough that I am ready to implement your recommendations.
I do have one final question, which may be kind of a doozy. It started gnawing at me as I was reading some of your articles, etc. It is going to take a little explaining for me to tee this question up for you.
Your neurotyping system describes how different individuals have different amounts of neurotransmitters, and respond to neurotransmitters differently. And different levels of cortisol, etc.
Your work at T-nation/Thibarmy/SWIS has made the case that different compounds effect the brain differently, and different compounds have different effects on neurotransmitters, cortisol, etc. Don’t hold me to this, but I think you have mentioned that:
-Boldenone depletes GABA more than other compounds
-Dianabol has dopaminergic and cortisol-lowering effects
Now, granted many anabolics share similar properties, but there are noteworthy differences.
Now, we have established that everyone’s brains are different (but accurately modeled with neurotyping) AND different compounds affect the brain differently… SO…
My question to you is are there specific compounds that work very well or very poorly for certain neurotypes? Perhaps certain neurotypes are more susceptible (or more resistant) to GABA depletion by Equipoise OR benefit/hindered by d-bol’s dopaminergic actions or benefit relatively more from d-bol’s cortisol-lowering effects. OR perhaps some neurotypes have a lower tolerance for tren because they are more sensitive to its CNS stimulatory effects.
Coach, your writings piqued my curiosity and I have been wondering your take on various compounds and how they interact with various neurotypes. What are your thoughts?
Equipoise makes some people anxious but not others (it lowers GABA, so people with low GABA will be more prone to equipoise-induced anxiety)
Hard androgens like trenbolone, halotestin, methyltrienolone, mibolerone, etc. Dramatically increase adrenergic sensitivity, meaning that you respond a lot more strongly to adrenaline. Which explains why some people become aggressive (roid rage) on these compounds, but others don’t (those will less starting adrenergic sensitivity will be less prone to it)
Dianabol, nandrolone and likely a few other compounds increase both dopamine and serotonin, which actually increases the well-being of some people.
Nandrolone seems to be fairly neurotoxic, so people with a history of depression can have problems with nandrolone.
Some steroids, mostly testosterone, increase acetylcholine levels through acetylcholine recycling.
DHT compounds have neuro-boosting effects. Some can help with neurological transmission, others improve motor learning and memory.
Some steroids, mostly orals like anadrol, superdrol and oral methyltrienolone (but also some injectables like trenbolone) can affect the gut (often causing GERD or even stomach ulcers). Since many neurotransmitters are produced in the gut and that the gut affects overall function of the body, these can have a strong negative impact on some (who already have gut issues or are prone to them) while others don’t have any issues.
Then you have the whole aromatization into estrogen that that can play a role as estrogen can impact neurotransmitter systems (e.g. it makes you more sensitive to glutamate).
So it really can be a complex issue. Playing with neurotransmitters is always touchy. And while different compounds certainly affect people differently, it’s kinda hard to predict how.