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3 weekly workouts
3-5 exercises per day
2-3 sets per exercises
You plan for success
Type 3s need more focus on technical mastery as well as a gradual preparation for more demanding work. As such, this program has very little exercise variation (to allow you to truly master the exercises used).
It also uses a very high number of progressively heavier warm-up sets (4 or even 5) which allows the Type 3 to really focus on optimizing technique as well as feeling more comfortable under heavier loads.
Type 3s produce more cortisol and adrenaline, and have a hard time clearing adrenaline post-workout, which slows down their recovery: they normally will not be able to progress optimally on 4-5 weekly sessions.
Main training effect: A gradual increase in strength and size with a focus on lifting mastery
Main methods that will be used: Slow eccentric, stato-dynamic reps, multi-pause reps, tempo contrast, iso pre-fatigue, pyramids