Originally Posted by
JuliusPleaser
Accoding to this, since we are dopamine dominate, our neurotransmitters can take a TON of abuse. We need heavy weights and more sets.
According to the article we are "fire types"...
"The Fire type needs both high intensity and higher volume in terms of sets than the other elements. In other words, he would thrive on workouts that consisted of 10-12 sets of 1-3 R.M. What's more, their work capacity curve is phenomenal in that they can do 10-12 sets with a given weight with very little drop-off in performance.
Any sets above 8 reps are a waste of time.
The amazing thing about Fire types is that you can beat them into the ground, as long as you change the program often. If a Fire type does workout X, he will need to switch to workout Y after five days because he will already have adapted.
Since they have a great capacity for training, variety in the program is essential to them. It is better to change the choice and order of exercise and the mode of contractions. Volume and intensities do not need to vary as much.
An ideal workout for a fire type would include perhaps two lifts a day consisting of 10-12 sets of 1-3. He could superset two antagonistic body parts, for example bench and chins, and then perhaps do some remedial work at the end. He could easily do relative strength work followed by hypertrophy training in the same workout. They could easily train twice a day, six days a week, as long as they changed the exercises.
How to Determine a Fire Type: A Fire type will invariably ask, "Are you sure this is enough work for me?" If he performed a German Volume Training program [essentially, 10 sets of 10 using the same weight], he would do fine on the first two sets of ten, but crash on the third. If you gave a Fire type an Earth type workout, his blood sugar would drop alarmingly. An alternate test would involve testing his max, letting him rest 10 minutes and then giving them 85% of max. Typically, he will only be able to pump out 1-3 reps."
This is so TRUE for me I don't see any growth on high reps, I also would will lose reps if I did 10x10 or any high rep straight set routine. But I can do 10 x 3 of heavy as weight and not lose a rep with any exercises.
So what I do now is I pick a compound movement to start the muscle group and do 10 x 3; then I pick isolation movements and do 5 x 6. I used this formula for legs, and I even did arms today doing this; still got a pump and felt great. Way better doing high reps for me.
I grew with Dorians HIIT training, but it wasn't enough volume... this is plenty now, and I do as much as my body tells me it can handle. I only train once a week each group, 4 days split.
