Dopamine > serotonin appears to be the key here. Any training style that induces this will fit the individual. The style that reverses this would be suboptimal.
Of crouse stuff like adrenaline, cortisol & androgen/testosterone are impactful as well.
The body is incredibly sensitive to certain stimuli though, timing of day (circadian rhthym) & fasted vs. unfasted, stimulant usage.
My personality changes accordingly. The first 3-5 hours of the day while fasted + coffee/caffeine I am in literal god mode. Fully fed I have zero motivation, get tired & possibly even depressed.
Lifestyle stressors (relationships, work, etc.) amplify all this.
This neurotyping stuff is fascinating, hope to see more & have it tied ot lifestyle + practicable, implemenable tips
Of course, Which is why when I work with individual clients I: 1) talk with them for 60-90 minutes to get to know them after they did the test and 2) analyze how they are during each workout. But so far I will say that the classification system (wait for the other 4 parts!) is accurate most of the time
Of course. But the neurotransmitter levels has been shown to be correlated with the personality type (read the work of Cloninger) and your neurotransmitter levels WILL influence the strategy you can use to perform at your best as well as what type of training you will respond the best to;
I admit that some of it is theory, but it’s educated theory from 20 years of coaching experience and working with tons of people of all types as well as understanding what can affect neurotransmitter levels.
Thank you. And I honestly understand that the “buy-in” into this system will be hard (or impossible) for certain people… and that’s fine. And while I can’t give you studies to prove what I’m doing (although it IS based on thoroughly referenced work), at one point 20 years of experience does have its importance to.
Interesting questions. I think that you raise legitimate concerns, however, this is not an academic study that has discrete trials and has been peer reviewed. That would be a different environment,one which CT could pursue if he so chose. Rather, anecdotally and through direct observation CT has found a tool that helps guide lifters. I would leave it at that.
I just wanted to say that I find all this really interesting. There is a “off topic” Dave Tate/Jim Wendler youtube discussion where they talk about matching your training style and your personality. They talk generally about how great lifters train exactly like you think they would if you know them personally. Eric Talment basically is shieko training AND temperament for example.
I’ll definitely be reading and seeing if I can find some suggestions for adjustments I can try out.
Most interesting article I have ever read on TN. Whilst i’m not yet convinced, there’s enough things that ring true in the article to give me pause and consider it seriously:
I’m a type 3 (I dont like to think of myself as type 3, but I am.)
I ran 5/3/1 for a long time, loved the program and got good results.
Being type 3- I’m not competitive nor attracted to contact sports but I did BJJ for 3-4 years (and preferred gi, more control)
I hate lifting without weights and exercises pre planned and written down.
I’ve never been athletic which I why I’ve always wanted to be strong, and here I am.
Excitied for the type 3 article, once I finish my current program I’m going to give whatever that article suggests a shot.
All of this reminds me of when I was in martial arts. I knew guys who dedicated themselves to one martial art and eventually opened their own schools, I knew one guy who would join and club and train until he could beat the black belts and then go to another school but was such a spaz he never got a black belt himself, and I knew a very few old guys who had black belts in multiple arts. I knew a guy who did a jumping wheel kick over a punching bag and broke the chain, but then failed in the military because he was all juice and little discipline. Me? I ended up switching schools every time I moved, so studied six martial arts but only earned one black belt.
That’s I appreciate that. BJJ actually seems to be really popular with type 3 because it is more about skill practice, control and precision than intensity and being aggressive, fits a type 3 very well.
I’ve mostly only ever used 531 routines, but the one I always liked the best was the Boring but Big template, and for the most part I liked the BBB sets more then the 531 sets. I like warming up to my working weight, and then getting some good work in. Changing weights every set just seems like a distraction and a hassle to me. I don’t even get that much motivation chasing PR’s, I get the most satisfaction doing a few basic movements, with known weights/sets/reps, and walking out knowing I put some good work in.
Thanks for all the info! Looking forward to the type 3 article!
For those who think that they are some combination of all three, let me share my experience. I am a Type 3. I know this because I have been taking a selective serotonin reuptake inhibitor drug for the last 17 years. When I started training I loved strict programs with daily prescriptions for sets, reps, and percentage of 1RM. I diligently made spreadsheets for several programs. When I first saw the Russian Squat Routine I thought it was the most beautiful thing I’d ever seen. But as I progressed in my training I learned something: life can get in the way of a beautifully designed program. I realized I needed some flexibility in my training. So while I really liked the idea of a strict program I realized that I couldn’t always follow one to the letter. So I don’t like to be “locked in” to a program much like a Type 1. But I’m really not a Type 1. One of the reasons why I like 5/3/1 is because it has built in autoregulation and flexibility. It’s like having an anchor - there is a minimum that must be done to satisfy a workout. Jim even has a template based on this called “I’m not doing shit” where you do the minimum reps for the day (no PR on reps) and no assistance work. Three sets (plus warm ups) and done. Jim says that this is neither ideal nor recommended, but it is an option for he super busy person who is always tired. I consider this the “anchor” of the program, and there have been days when I did the minimum and done. But on days when I feel great, I push the PR set, I’ll do some Joker sets, and I’ll add in assistance work. I like some variety in my training so assistance work is generally based on “what do I feel like doing.” I also like variety in my conditioning, but within a certain range of exercises that I really like: Prowler pushing, kettlebell swings, rowing machine, and a few others. So while I have elements of novelty in my plan, I still stick to a template. I get comfort from a template. And while I like variety and don’t really like “random.” And God help the strength coach who will make me deviate from the big three exercises of squat, deadlift, and overhead press (I can take or leave the bench press).
Hit the nail on the head. I’m like at least 80% type 1, as almost everything he said rings true (activation, ramping, layer system etc.)
The dopamine depletion comment is on point. WHen i get overboard with activation or isolation/supplementary work prior to main lift I completely lose motivation.
And I can feel it mid workout, suddenly lethargy overcomes me and I have to force myself to finish sets rather than feel amped from the get-go.
However, if I keep pushing through I can “feel good again”…I don’t know if that is normal for a type 1, optimal or should be avoided…
Just wanted to say thanks for writing the series. It’s both thought-provoking and practicable. I appreciate you writing meaningful content that’s outside our norm.
Excellent series. Poliquin started this conversation many years ago but I never liked that some of the transmitters profiled were not drawn to exercise. Everyone benefits from physical activity. From personal experience your categories work better the original Poliquin work.
I personally am low serotonin producer as you described and have had great success with the original HST program and its cousin 5/3/1. According to Poliquins system I am acetyl choline dominant and need to rotate programs frequently to provide stimulus, which doesnt work for me.
I am curious to see the type 3 diet recommendations. I find I can do low carb but need to have a strickly carb meal (1/2 c white rice, sweet potato, etc) before bed and after work outs.
