System of neurological types

In the last episode, we looked at what training is appropriate for a given neurological type of exerciser. Today, we'll take a look at these types and outline what is characteristic of them.

Why your training isn't working

Have you ever completed a training program with no results? Was it good? Was it designed by a respected trainer? Did it get your friends results but not you?

Have you ever had to force yourself into a workout because it just didn't motivate you?

Maybe you blamed your genetics or thought the program was useless even though it brought results to others.

This is common. The problem isn't with the program, your morals, or your genetics. The problem is that the program didn't fit your neurological profile.

It's not some fancy psychological concept. Your profile is determined by the balance of neurotransmitters that control everything.

The nervous system is the boss

It's the one responsible for engaging muscle fibers and determining how much you can stimulate them to grow. It also controls coordination and performance in heavy exercises.

I'm sure you know that. What you may not know is that the nervous system also controls your motivation, your response to stress, and the amount of energy, focus, and work capacity you will have available in your workouts.

The key to a good workout is simple: train hard and focus. If the program doesn't motivate you, you won't last long. And for it to work, the program must fit your neurological profile. When you can do this, it will improve other aspects of your life.

Neurotransmitters and your personality

Personality should tell you quite a bit about your neurotransmitter balance - which ones are low and which ones are high. Your behavior is greatly influenced by this.

That's why I assess the personality of each of my charges. I then suggest training based on the results of the assessment.

If the training doesn't suit you, you'll be tired, unmotivated, your stress response will be higher, and you'll even be more prone to injury. Of course, progress won't happen either. For optimal results, you must train according to the correct neurological type.

Here I will explain the three basic neurological personality types, which neurotransmitters are high and which are low, and how this should affect the training, diet and supplementation of such individuals.

3 neurological types

Over the years I have assessed personality in a variety of ways. I have also consulted with psychologists and other experts. Cloninger's Temperament and Character Inventory (TCI) is best accepted by the scientific community and I have personally tested it on hundreds of athletes.

The TCI is a classification based on a psychobiological model. It is governed by the levels of certain neurotransmitters: dopamine, serotonin and norepinephrine. Scientists measured them, compared them to personality types and found a match.

There are 3 main types

• Type 1: This type has low dopamine levels, thus needs to experience something new to be stimulated. Basically, people like this are addicted to adrenaline. We call this type an adventurer.
• Type 2: This type has low levels of norepinephrine. This is associated with self-esteem and a sense of well-being.Such people are after rewards that will boost their norepinephrine levels - and these range from social rewards (being liked) to achieving goals. Scientists call this type a reward addict.
• Type 3: This type has low serotonin levels. These people don't like change; they like repetition to perfection, perfect technique. Psychologists call this type safe.

You don't need to be formally tested in any way to find out where you fit in. I'll try to describe it better below.

Type 1: Adventurer

This type has low dopamine levels. So decision making is driven by the need to increase it. The receptors are very sensitive to dopamine, and it's easy to get "addicted." Such a person must have dopamine at all times.

If you fall into this category, you need excitement and adrenaline activities. You also get easily bored, curious, and get angry quickly.

This type requires variety. Monotonous work bores them. They are not good at endurance events because they are boring.

They also have high levels of serotonin. If the dopamine level is much higher than the serotonin level, it decreases work capacity.

Adventurers are extroverts and don't mind company. They are also competitive, love challenges and like to learn new things, even if they are difficult.

Sports
They enjoy extreme and contact sports the most. They are good at individual and explosive activities (sprints, throws, jumps, etc.).

Training
They are more suited to performance sports than appearance-oriented training. They are good at CrossFit and triathlon (especially the West side system).

Diet
Low carbohydrate intake suits them. In fact, they only need them around workouts. They need to eat more often and have a higher protein intake.

Type 2: Reward Dependent

This type has low norepinephrine levels. This neurotransmitter gets you fired up and makes you feel confident. Without it, we are depressed, listless and unmotivated. This type of person compensates for low norepinephrine in the form of a reward, which can be highly addictive.

This is the classic type who wants to please everyone, cares about how others see them, wants to be liked, even admired.

Social contact goes well with such people. They are sociable, sensitive and have the friends they need. They are genuinely interested in people, but are often the target of abuse from others for doing so.

This type of personality can quietly say things for other people. They want to look good and be liked. Letting someone down is the worst thing for them. They are very persistent in pursuing their goals.

Sports
Individual sports are a problem for them. They are excellent in a team. They are rarely the star of the team, but they would do anything for it.

Training
They are attracted to disciplines that focus on appearance because looking great is essential to them. At the same time, they find it difficult to prepare for competition because the feeling of being judged is very stressful for them.

Diet
They follow the diet fanatically because otherwise the coach would be angry with them. Since food is a reward, they easily learn to reward themselves with junk food. These people have to remove the wrong things from their diet completely.

Type 3: Safe

We associate risk avoidance with low serotonin levels. Without it, you are easily fatigued and lack energy. If you belong to this type, you avoid unpleasant situations, punishments and conflicts more than others. Familiar situations that you can control are best for you.

These people are more introverted and shy. Criticism doesn't sit well with them; even constructive criticism causes unpleasant feelings. Stress produces more cortisol, which prevents muscle gain.

Sudden changes are bad for them and very stressful. They plan carefully, especially if the situation poses some risk. They are very orderly, but stress can lead to procrastination and decision-making problems.

They are driven forward by the need to relieve stress and avoid injury. They are comfortable with a monotonous approach to training and honing their skills. They don't like to learn new things.
They are very focused, perfectionists and have excellent technique. They are conservative in their choice of weights. They stick to a schedule in a way that can sometimes be unhealthy.

Sports
This type enjoys predictable sports without risk. They are not into anything where contact or surprise is involved.

Training
They are better suited to static training, where the exercises don't change and the other parameters only gradually. A good example would be Jim Wendler's 5/3/1 training.
They have a higher cortisol response, so the high volume of work could limit their improvement quite a bit.

Diet
Cutting back on carbs is not good for them. They need them in every meal both because of cortisol levels and because of serotonin. Carbs are especially important before training, and for the same reason.

What's your type?

Did you find yourself in any of the descriptions? And how should you proceed? That's what the rest of this series will be about. By the end of it, you'll know exactly how to train and eat to reach your goals.

Once you choose the right program for your neurological type, you'll be shocked by your results.

I dare say this is the future of training.

Source: www.t-nation.com - Nonstop Natural Gains: The Neuro Typing System
By Christian Thibaudeau