Neurological Type 3: Safe

We bring you the fifth and last part of a series of articles that focus on training according to the neurological type of the trainee.

In the first part we looked at what training is appropriate for a given neurological type of exerciser.

In part two, we brought you a breakdown of each neurological type based on the levels of each neurotransmitter

Part three went into more detail about the first neurological type, which we named the Adventurer.

The previous part, part four, discussed the second neurological type: the Reward Dependent.

In this article we will look in more detail at the third type, the Secure. We'll look at what training will best suit such people and how they should eat.

This type of person has low serotonin levels, dislikes change, and loves mastery of repetitive activity and technique.

Optimal Training for Type 3: Safe

1 - Training Preparation

Type 3s can be held back by fear of injury and are often more sensitive to pain. Fear can cause them to clench, especially in the flexors (anterior shoulders, pecs, hip flexors, hamstrings, biceps and abdominals), which negatively affects movement mechanics, and can lead to injury. Both fear and gripping can discourage them from training

In preparation, you need to convince them that pain will not hurt them in training. They also need to work more on the parasympathetic system.

A dynamic warm-up is good for them. They need a lot of myofascial release (rolling) and mobility work.

Activation is not that important for them, in fact it can stress them out, which will raise their cortisol levels even more.

For the main exercise, they need more practice sets than activation sets to get into technique. I recommend a technique for them called Compensatory Tension Training (CTT). This involves trying to create a lot of tension even with a small weight to make it feel as heavy as possible.

For a squat, for example, this would mean the following:

• Drive your feet into the floor. Try to externally rotate your hips.
• Keep the axis as tight as possible.
• Tighten your upper back.
• Contract the abdomen. Imagine someone is going to punch you in the stomach.
• Then lower and raise with maximum tension so that the feeling of the repetition is as hard as possible.

There will be 4-5 sets like this, gradually adding more until you get to the working sets. For those, you'll also set the tension, but gradually you'll focus more on perfect technique, not on the heavy feel of the reps. The warm up will look like this:

Warm-up series:

• Series 0: Axis x 10
• Series 1: 75 x 5
• Series 2: 90 x 5
• Series 3: 100 x 5
• Series 4: 110 x 5
• Series 5: 115 x 5

All at a slow pace and with maximum tension.

Working series:

• Series 6: 125 x 5
• Series 7: 125 x 5
• Series 8: 125 x 5
• Series 9: 125 x 5

2 - Training variations

Type 3 athletes don't require much variety. In fact, it can even stress them out. Their cortisol and stress can be raised by sudden change. For example, when a workout doesn't go as planned or a coach makes an unplanned change.

Exercises should stay the same for a long time (up to 12 weeks), especially the basic ones. If a change is needed, it should be as subtle as possible: breaks, tempo, order of exercises, series and repetition scheme.

Changes must be gradual. The ideal is to start changing the auxiliary exercises.

Stable training, where you train at the same time and on the same days, is good for this type.)

3 - Training frequency and distribution

Type 3 makes too much cortisol when stressed. And training is stress. These people are quicker to start complaining of pain. High cortisol levels are obviously a big problem for the recovery of damaged muscles.

The time off doesn't bother them too much because they have normal/high dopamine levels. Compared to type 1, they are at a decent level of performance after a few days off.

Best frequency is 4 times a week with a top/bottom split:

• Day 1: Bottom
• Day 2: Top
• Day 3: Free time
• Day 4: Spodek
• Day 5: Wool
• Day 6: Top
• Day 7: Free time

Some people may need more time off, i.e. only practice 3 times a week. Especially if they have a stressful life or job. This will set their baseline cortisol levels high, and training may even actively prevent them from gaining muscle.

If they want to exercise more often, like 5 times a week, which is too much for them, they need to compartmentalize their body more and exercise each muscle group less often. And here I recommend one light workout a week, where they only do, for example, arms or calves, abs and cardio.

4 - Volume training

Remember that this type overproduces cortisol. Its main function is to release stored energy in your workout. The greater the volume of work, the more energy and cortisol will be needed.

This is true for everyone, but it is multiplied for type 3. This is why they are good at endurance activities. They're good at activating energy.

For volume, less work and only a few sets approaching failureis better for them. 2-3 warm-up sets where they gradually add on, and 1-2 work sets per exercise will be best.

For strength, they do best with sets of 75-85% max. Say 6 sets of 2-3 reps focused on technique, not max effort. Fear of injury when working hard again creates too much cortisol. Weights above 90% of max will be very stressful for them.

They're good at cardio because they have a good dopamine to serotonin ratio and because they don't get bored and run out of juice with it. Too much cardio will obviously limit muscle gains.

5 - Training intensity

Type 3 athletes can be demotivated by fear of training. Intensities that look good on paper can lead to fears (both conscious and unconscious).

For volume, more reps fit this type better. Ideally 8-15.

For strength, sets of 4-6 reps and the RM systemsuit them, especially for complex exercises. 75-85% of max should be used for multiple sets of 2-3 reps, far from failure. The RM system should be used for max weight for 4-6 reps with perfect technique, and for 1-2 working sets with 2-3 warm-up sets.

A big demotivator is when the exercise feels in the joints, in the wrong place, or when they don't feel in control. For big exercises, they should focus on perfect execution and a slow negative phase.

6 - Means, methods and strategies

Type 3's are better suited to changing them than changing exercises. Recall the definitions:

Means

Aids such as chains and elastics, replace the axle with a wider one or one of the special ones, one-arms, kettlebell, pulleys.

Methods

How to perform reps. Alternate speed of execution, add isometric pause, perform partial reps, etc.

Strategies

Organization of sets and use of intensification (such as crash sets and sets with a break). It is optimal to alternate the strategy every two weeks. In extreme cases, even every week. It doesn't have to be drastic changes.

Changes in strategy, changes in work to rest ratio, loading scheme or exercise order are best.

Methods can also be changed, but not as often and not for all exercises. Small changes such as training tempo, isometric breaks should be the first choice, not intensification techniques.

Changing the means should be the last and only for the advanced. This is especially true for chains, elastics, slings, etc., which should be used very infrequently. The type of axle can be changed, but not more often than the methods and strategies (maybe once every 6 weeks).

As for loading schemes, the same number of reps and the same weight on all work sets fits them best.

7 - Order of exercises

I'm not talking about warming up here, because I assume you've got it mastered. This type can handle the main exercise calmly at the end of the workout. In fact, they will perform best in it this way. They are better prepared, under less pressure and less afraid.

They can do the heavy exercise after the endurance activity. I've had a mentee who did a deadlift shortly after a cross-country ride, and CrossFit athletes who did maxes in the market after a 5k run. (If they're out of shape, don't try it, of course).

Type 3 fits the main exercise better later in the workout. They may not do well initially due to fatigue, but if they adapt, decent results can come.

8 - Adding

This type of person has a big fear of adding weight. There is an insecurity in it. They don't require much variation, they care about the details and always think about injury.

They do well with programs where the weight is scheduled months in advance(5/3/1, 915, Sheiko) because these force them to add weights on the axis. And because they know long in advance, they don't have that fear, and that cortisol response.

On scheduled programs, they try harder. They need a precise task like 5 sets of 4 reps with 80%. The more vague the assignment, the more uncertainty it will cause them, and the harder it will be to train.

As for phases, they are better suited to programs where you start with more work and add intensity over time. Intensity is stressful for them, so they have to work up to it and get used to it.

Optimal diet for type 3

• This neurological type needs a small amount of carbohydrates in each meal. With a lot of tightened carbohydrates, they may experience depression-like symptoms because they have low baseline serotonin levels. A low-carbohydrate diet can lower it even further for them, causing lethargy, a higher response to pain, and decreased motivation.
• They also need carbohydrates because of the overproduction of cortisol. Cortisol mobilises stored energy. The more glycogen you need, the more cortisol is flushed out to do it. Pre-workout carbs counteract this.
• Increased cortisol reduces the conversion of T4 to T3, which can lower metabolism. Remember that T4 is an inactive hormone, while T3 plays a key role in metabolism. A low T3 level equals a low metabolic rate. Carbohydrates are required for optimal conversion of T4 to T3. So when you leave a type that has high cortisol levels on a low carbohydrate diet, you are slowing down their metabolism.
• A little carbohydrate should be in every meal, but two periods are essential, especially when building muscle. The first is before training, where cortisol is reduced. Since they are low in serotonin and high in dopamine, carbs before training won't reduce their motivation and focus. The second crucial period is the last meal of the day, when this type needs to boost serotonin levels. This is for the night, to sleep better, reduce worry and allow recovery to occur.
• The amount of carbohydrates will depend on insulin sensitivity, body build and activity level. A good starting point is about 2.5g per kilo of body weight if you are trying to bulk up, and 4g if you are bulking up. Adjust this as your body responds.
• This type is better suited to a moderate calorie deficit that is maintained over a longer period of time. In other words, a longer diet with less calorie loss. Short, extreme diets don't suit them.
• Calorie intake does not need to increase frequently. When you do indulge in a day with a higher calorie intake, make sure it's quality foods.

So, now you know absolutely everything about neurological types! So, you can find out for yourself which of these three types you are and adjust accordingly, not only in terms of training but also in terms of diet.