Type 3s need more focus on technical mastery as well as a gradual preparation for more demanding work.
This is a 12 weeks program that will improve how well your body functions.
It first uses methods and an approach that will focus on improving the technique on the big lifts, then it drills these lifts and has you practice lifting fairly heavy, but non-maximal, weights and it finally focuses on strength but using a very gradual, smooth progression that will allow you to achieve a linear progression toward your goal.
It will get you super-efficient on the big basic lifts while improving strength and body composition
For hard gainers out there, this is a solid plan to finally be able to progress optimally.
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
One of the main benefits of the NEUROTYPING SYSTEM is to optimize your training to your personality and response to various types of stress. Some personality types will crave variation while others perform better when the tasks to perform stay similar over time.
You have those who love and tolerate heavy lifting while others will crash on such a regimen but will thrive on a higher volume, lower loads plan. This is why I designed these plans: so that you will find the best fit for your brain and body, leading to optimized motivation, stress response, and progress.
I want to make one thing clear:
Each of these five programs is super effective in their own right. Meaning that anybody who uses any one of the five will get solid results if they follow the plan, even if it doesn’t fit their neurotype. But if you match your neurotype with the proper program you will get better results and will feel better and more motivated during the 12 weeks of the plan.
All five programs use my Omni-Contraction Training System (OCTS) which combines eccentric, isometric, and concentric methods in each training phase.
This plan uses the minimalist version of the Omni Contraction Training System, where only the three whole-body workouts are done during the week; one focusing on the eccentric portion of the rep, another one where you include pauses during your reps, and the last one which is a normal lifting session.
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.
You thus get the best of both worlds: The Neurotyping System and the OCTS!
- 3 weekly workouts
- 3-5 exercises per day
- 2-3 sets per exercises
What does the program include?
- A complete 12-week program divided into 4 phases of 3 weeks
- Directions and mandatory notes on the execution and specific methods used in the program
- An RPE chart to help gauge the level of effort in each set
- 5 PDF (more than 60 pages of content)
Does this program include a diet plan?
No, this bundle only includes your workout. Although to get the best results, you should get your diet in check.
A good option is to look at our nutrition section, we have nutrition plans based on your neurotype. You can also contact us to be followed by our coaches for some more specific nutrition.
How long is the program?
I train in a home gym, can I do this program?
Do you have enough equipment to be able to do: back squats, incline bench press, lying leg curl, rope face pull, Db lateral raise, Romanian deadlift, pull-ups, preacher curls, lat pulldown, and more?
If the answer is yes… then you have a decent home gym mate.
If not, we always suggest having a commercial gym subscription to be sure you have enough equipment available
What is the refund policy?
This purchase is non-refundable
Can this program be done by women?
Can I do this program if it’s not my neurotype?
Yes. While the programs are optimized for a certain neurotype, you can still do a program that doesn’t fit your type.
However, understand that you might have a harder time to recover and you might lose motivation at some point. But it is doable if you are in a lower stress situation.