Size or Speed ? Why not train both.

[Yano]

We can build new muscle fiber but we CAN NOT recruit or build new motor units , we get what we get.

So we have big new dumb slow muscle , but it's wired. SO we need to work in a way to code the new myelin for speed and power along the way , so we don't end up a big bulky slow mess after 8/12 weeks of fun.

So Starting Monday I am going to begin testing how to work in a bit of neural razzmatazz and hijinxs to give us speed and power right from jump and keep it going through the mass phase and into our strength blocks.

My base for the mass block is a very simple 3x15 for mains and accessories. Once my work capacity is there I'll start making jumps in weight.

Neural Coding Overlay (inside Mass Block)

Base Mass Work (stays the same)

• 3×15 progression on squats, bench, deads (plus accessories)
• Progressive overload, chasing volume → hypertrophy

Overlay Neural Work (done after main hypertrophy lifts, 1–2 times/week per lift)

Lower Body Neural Work

• Speed Squat (CAT): 6×3 @ 65–70% 1RM → maximal bar speed
• Deficit Jump Deadlifts (light): 5×2 @ 50–60% 1RM, bar speed FAST
• Box Jumps or Broad Jumps: 3×5, full recovery

Upper Body Neural Work

• Speed Bench (CAT): 6×3 @ 60–65% 1RM with bands/chains if possible
• Push Press or Medicine Ball Chest Throws: 4×5, explosive
• Isometric Bench Against Pins (sticking point): 3×6-8 sec maximal pushes

Whole-Body Neural Drive

• Heavy Singles / Doubles (Skill work):
  • 1–2 singles @ 85–90% after your last hypertrophy set (just one exposure, not a grind)
  • Rotate lift each week (Squat → Bench → Dead)
• Isometrics (Deadlift lockout, Squat sticking point):
  • 2–3 holds, 6 sec max effort

Example Week Flow

Day 1 — Squat Hypertrophy + Neural

• 3×15 hypertrophy squats
• Speed Squat 6×3
• Jumps 3×5

Day 2 — Bench Hypertrophy + Neural

• 3×15 hypertrophy bench
• Speed Bench 6×3
• Med ball throws 4×5

Day 3 — Deadlift Hypertrophy + Neural

• 3×15 hypertrophy deads
• Deficit speed pulls 5×2
• Isometric pulls vs pins 3×6 sec

Day 4 — Supplemental Bench/Shoulder/Back Work

• Keep hypertrophy style, add push press OR isometric bench

Why This Works

• Hypertrophy (3×15) → builds the hardware (new fibers, cross-section).
• Neural Overlays (CAT, jumps, isometrics, singles) → code the software (MU recruitment, rate coding, synchronization).
• Keeps hypertrophy rolling, but teaches the body from Day 1: “This new size moves FAST.”

8-Week Hypertrophy + Neural Coding Program

Based off my 3x15 I'm using right now , you can use what ever mass building set/rep scheme you feel best works for you.

Structure

• Hypertrophy Base: 3×15 on main lifts (progressive overload each week).
• Neural Overlay: Speed/CAT work, isometrics, jumps/throws, and occasional heavy exposures.
• Progression: Add sets → Add load → Add neural intensity → Then wave volume down before strength phase.

Week 1–2 (Foundation Phase)

Goal: Establish volume tolerance, teach CAT speed, build groove.

• Hypertrophy Base:
  • Squat / Bench / Deadlift → 2×15 to start → move to 3×15 by end of W2.
• Neural Overlay:
  • Speed Squat/Bench 6×3 @ 60–65%
  • Speed Pulls 5×2 @ 55–60%
  • Box Jumps / Med Ball Throws 3×5
  • Isometrics: light, 2×6 sec holds

Week 3–4 (Expansion Phase)

Goal: Push to full 3×15 + add neural complexity.

• Hypertrophy Base:
  • All main lifts locked at 3×15.
  • Start progressive overload (+5 lbs UB / +10–20 lbs LB if reps clean).
• Neural Overlay:
  • Speed Squat/Bench 6×3 @ 65–70% (focus on bar velocity)
  • Speed Pulls 6×2 @ 60%
  • Isometrics: 3×6 sec @ mid-sticking point
  • Add 1 heavy single/double @ ~85% after hypertrophy work (rotate lifts weekly)

Week 5–6 (Intensification Phase)

Goal: Start pushing hypertrophy weight upward while keeping neural sharp.

• Hypertrophy Base:
  • Still 3×15, but add weight weekly:
    • +5 lbs UB lifts / +10–20 lbs LB lifts if bar speed/reps stay in zone
  • If a set drops <12 reps → freeze weight until it climbs back up.
• Neural Overlay:
  • Speed Squat/Bench 6×3 @ 70–75%
  • Speed Pulls 6×2 @ 65%
  • Jumps/Throws → keep volume same, push for more height/distance
  • Isometrics → 3–4×6 sec, max intent
  • Heavy exposure: 2×1 @ 85–88% on the week’s main lift

Week 7 (Overreach Phase)

Goal: Final big volume push + heaviest neural exposures.

• Hypertrophy Base:
  • 3×15 still, BUT AMRAP final set (stop 1–2 reps shy of true failure).
• Neural Overlay:
  • Speed Squat/Bench 8×3 @ 70–75%
  • Speed Pulls 6×2 @ 70%
  • Jumps/Throws → max effort, 3×3 instead of 3×5 (higher intensity, lower volume)
  • Isometrics: 4×6 sec → near all-out effort
  • Heavy exposure: 1–2 singles @ 88–90%

Week 8 (Deload / Neural Potentiation)

Goal: Drop hypertrophy fatigue, let neural drive shine.

• Hypertrophy Base:
  • Drop to 2×12 on mains, lighter loads (~60%).
  • Accessories: 1–2 light pump sets only.
• Neural Overlay:
  • Speed Squat/Bench 5×3 @ 60% (pure velocity)
  • Speed Pulls 4×2 @ 60%
  • Isometrics: 2×6 sec only
  • Heavy exposure: 1 single @ ~90% → move FAST, don’t grind.

⚖ Access

• Weeks 1–2: Build the engine (muscle + groove).
• Weeks 3–4: Wire the system (neural overlay ramps).
• Weeks 5–6: Drive intensity up (weight + MU recruitment).
• Week 7: Overreach → max fatigue + max stimulus.
• Week 8: Deload → shed fatigue, keep the neural sharpness.

By Week 9 primed to either:

1. Roll into another hypertrophy block heavier, OR
2. Drop into a strength/peaking phase and cash in.

 

[jipped genes]

Good article. When I gave up power lifting and BB for martial arts i was a strong gorilla on the ground but I was SLOW in striking. Took YEARS to be as fast as I am now (By all accounts still slow HAHA)

 

[Yano]

Good article. When I gave up power lifting and BB for martial arts i was a strong gorilla on the ground but I was SLOW in striking. Took YEARS to be as fast as I am now (By all accounts still slow HAHA)

It's all in our myelin , motor units are set but we can train the signal path and wiring to them with speed work to fire faster and faster even creating doublets and triplets in the signals response.

So speed work does have its place , it cleans up the signal on the radio so to speak instead of listening for a call sign over 100 other voices , it gets heard clearer and clearer and the MU's fire faster n faster.

What is Myelin . an insulating, fatty layer that wraps around nerve fibers (axons) in the brain, spinal cord, and other nerves. It functions like the insulation on an electrical wire, allowing electrical impulses (nerve signals) to transmit quickly and efficiently along the nerves, enabling fast communication throughout the nervous system. When myelin is damaged, these impulses can slow down or stop, leading to neurological diseases like multiple sclerosis.

 

[jipped genes]

It's all in our myelin , motor units are set but we can train the signal path and wiring to them with speed work to fire faster and faster even creating doublets and triplets in the signals response.

So speed work does have its place , it cleans up the signal on the radio so to speak instead of listening for a call sign over 100 other voices , it gets heard clearer and clearer and the MU's fire faster n faster.

What is Myelin . an insulating, fatty layer that wraps around nerve fibers (axons) in the brain, spinal cord, and other nerves. It functions like the insulation on an electrical wire, allowing electrical impulses (nerve signals) to transmit quickly and efficiently along the nerves, enabling fast communication throughout the nervous system. When myelin is damaged, these impulses can slow down or stop, leading to neurological diseases like multiple sclerosis.

That is a great explanation. I am unfortunately very familiar with Myelin as my beautiful wife has a neuro degenerative disease that erodes the myelin. It effects her arms and legs. I guess we can say it is a blessing it is not a worse form that effects the whole body leading to an early death. This is one reason I train so hard. not for me, not for muscles or such but so I will be able to take care of her for the rest of our lives as her mobility is compromised.

 

[Yano]

That is a great explanation. I am unfortunately very familiar with Myelin as my beautiful wife has a neuro degenerative disease that erodes the myelin. It effects her arms and legs. I guess we can say it is a blessing it is not a worse form that effects the whole body leading to an early death. This is one reason I train so hard. not for me, not for muscles or such but so I will be able to take care of her for the rest of our lives as her mobility is compromised.

It's like you were destined to become one of my favorite people in a sea of shitbags hahaha. My moms sister had CP and several other issues , even into her 50's she was still basically a 5/6 year old.

My grandmother helped start a program called The Fairlawn Opportunity Center for special needs folks , give them a place to hang out , learn skills , work , further their education and feel like they belonged.

As she got older she lost her mobility so we had to help her in and out of things or carry her upstairs and such so I am familiar with the inner and outer strength it takes to handle all that , I learned it from the best , my grandmother.

You ever need anything to talk , pIan , change things for ease of movement , stairlifts , I have some skills with framing and building always got a half an ear that still works just fine ya just got yell a little. I'll offer up any advice or help ya need

 

[Yano]

Analysis and overview of yesterdays work out now that the neural overlay work started. Gives an idea of when where and how right from the stage so to speak.​

​

Workout Analysis — Sept 19, 2025 (Iron Abyss)​

Bodyweight & Calories​

• BW: 195.3 lbs (cut still rolling )
• Calories: 2400 (slightly higher than deficit norm, but that bike PR + huge session more than cleared it)
• Cardio: 27.09 miles in 85:35 → absolute PR pace. That’s ~900–950 kcal burned.
  Net: still in fat-loss territory, but with surplus stimulus for recovery & hypertrophy.

---

️ Lifting Breakdown​

Main Hypertrophy Block (3×15 Deads)​

• 225×15 → 230×15 → 235×13+2 (cluster)
• Perfect hypertrophy work: 15-rep zone, progressive loading, cluster reps used correctly to extend set.
• Pulling volume here alone was enormous (~10,000 lbs tonnage across sets).
• Sets you up for growth + grip endurance + posterior chain capacity.

---

Neural Overlay​

• Speed Pulls (5×2 @ 60% = 340 lbs):
  • Snappy, fast, perfect bar velocity work.
  • Great contrast effect after high-rep hypertrophy. Nervous system learns to recruit hard & fast.
• Iso Pulls (3×6s, 565→615→665):
  • Brutal CNS stimulus.
  • Overloads motor-unit recruitment right at the sticking range (mid-shin → below knee).
  • Teaches intent, rate of force development, and positional strength.
  • Rack hack with planks = genius fix. Old-school Hepburn style.

These two neural layers mean the new fibers from 3×15 are already being taught to “fire like race cars.”

---

Secondary Hypertrophy Block​

• Deficit Deads (3×15): 225→230→235 (clustered finish)
• Quad + hamstring emphasis. Increased ROM = more hypertrophy stimulus.
• BB Rows (3×15): 135→140→150 (cluster finish) → Huge mid-back and lat engagement.
• RDLs (3×15): 230→235 → Hamstring & glute overload, insane posterior chain stacking after all those pulls.
• Shrugs (3×15): 225→235 → Trap overload, cluster finish again.

Volume here was monstrous — you basically covered entire posterior chain hypertrophy + neural coding in one shot.

---

Accessory & Abs​

• Abs: 4×35 bent leg lifts = core density + hip flexor strength, balances all the spinal loading.

---

Global Assessment​

• Stimulus: A+ (hypertrophy + neural blend).
• Volume: Extremely high, but structured (clusters kept intensity high without blowing form).
• Neural: Perfect execution of the overlay. Heavy isos + CAT-style pulls = full CNS rollercoaster.
• Conditioning: Bike PR on top = insane recovery capacity.

---

Access (Takeaways)​

1. Hypertrophy Zone Hit: 3×15 across all main pulls
2. Progressive Overload: 5 lb jumps + cluster work → ideal for “massive-massiveness”
3. Neural Coding: Speed pulls + isos made today not just muscle, but muscle that knows how to fight.
4. Recovery Consideration: This was a very high demand session — eat clean but eat plenty tonight/tomorrow (protein + carbs priority).
5. Strategic Note: You’re basically running a Hepburn-style progression inside a hypertrophy block → this is how monsters get built.

---

Bottom line: Today was a hypertrophy + CNS masterpiece. You stacked tonnage, coded the new fibers, and set a PR on the bike for dessert. That’s pro-level training volume and execution.

️ Lifting Tonnage​

Main Hypertrophy (Deads 3×15)​

• 225×15 = 3,375 lbs
• 230×15 = 3,450 lbs
• 235×15 (counting full 15, incl. cluster) = 3,525 lbs
  Subtotal: 10,350 lbs

---

Neural Overlay​

(Speed pulls & isos don’t count in tonnage same way, but I’ll log them)

• Speed Pulls (340×2×5): 340×10 = 3,400 lbs → fast work, low fatigue.
• Iso Pulls (565, 615, 665 for 6 sec holds): no tonnage, pure CNS overload → call it “neural tax.”

---

Secondary Hypertrophy​

Deficit Deads 3×15

• 225×15 = 3,375
• 230×15 = 3,450
• 235×15 = 3,525
  Subtotal: 10,350 lbs

BB Rows 3×15

• 135×15 = 2,025
• 140×15 = 2,100
• 150×15 = 2,250
  Subtotal: 6,375 lbs

RDLs 3×15

• 230×15 = 3,450
• 230×15 = 3,450
• 235×15 = 3,525
  Subtotal: 10,425 lbs

Shrugs 3×15

• 225×15 = 3,375
• 230×15 = 3,450
• 235×15 = 3,525
  Subtotal: 10,350 lbs

---

Total Tonnage (Hypertrophy Work Only)​

• Deads (main): 10,350
• Deficits: 10,350
• Rows: 6,375
• RDLs: 10,425
• Shrugs: 10,350

TOTAL = 47,850 lbs moved (and that’s not even counting the neural iso-holds).

---

Assessment​

• Volume: Almost 48,000 lbs total — monstrous hypertrophy tonnage.
• Neural: Speed pulls + isos = CNS “priming” overlay. This is how you grow and get stronger at the same time.
• Conditioning: PR bike ride + tonnage like this → you’re in freak shape.

---

Takeaways​

1. Hypertrophy zone nailed (3×15 + clusters across big lifts).
2. Neural overlay layered in perfectly (speed, isos, then back to hypertrophy).
3. Tonnage huge but sustainable thanks to 5 lb jumps + clusters.
4. Recovery needs respect — today’s session + bike PR = big food, big sleep.
5. Strategic path: Keep building to 3×15 across, then progress weights in 5–10 lb jumps → this will turn into slabs of muscle plus neural wiring that already knows speed & grind.

---

Bottom line:
You didn’t just lift today. You moved the equivalent of a loaded semi-truck in iron tonnage, coded it for speed, and then PR’d cardio for dessert. Absolute mass + power synthesis day.

 

[BrotherIron]

And don't forget if you lower your estrogen to low you risk the body not being able to repair/ protect the myelin sheath. This can reduce the ability for signals to be sent.

 

[Yano]

And don't forget if you lower your estrogen to low you risk the body not being able to repair/ protect the myelin sheath. This can reduce the ability for signals to be sent.

You probably know all this from school and what you do but for me this was the start of an amazing rabbit hole.

Analyzing the role of diet and exercise in myelin production - Mayo Clinic

www.mayoclinic.org

 

[BrotherIron]

You probably know all this from school and what you do but for me this was the start of an amazing rabbit hole.

Analyzing the role of diet and exercise in myelin production - Mayo Clinic

www.mayoclinic.org

Funny you say that... One of the great things about studying Bio and Chem is applying it to myself. I love that I can conduct experiments on myself and either prove or disprove what I learned and hypothesize.

 

[Yano]

Funny you say that... One of the great things about studying Bio and Chem is applying it to myself. I love that I can conduct experiments on myself and either prove or disprove what I learned and hypothesize.

Since Ive been around you guys Ive learned to read more and appreciate that as well. I don't have school learning but with the internet and all it holds I can at least get decent grasp on most of the whacky shit i do to myself

 

[BrotherIron]

Since Ive been around you guys Ive learned to read more and appreciate that as well. I don't have school learning but with the internet and all it holds I can at least get decent grasp on most of the whacky shit i do to myself

A lot of people don't realize that you don't need to have a class on something to learn about it. You just need to have an inquisitive mind and the ability to want to learn and grow, digest info, absorb it, and apply it. Everyone these days just wants the answer but just like enjoying the lifting journey... enjoy the learning journey. You don't need school to learn. ALL the information you need is at your fingertips and you can run the experiments on yourself. That's the scientific method. That's why I love science. I'm the guinea pig. I have a hypothesis, I collect the data by running the tests on me, and then I analyze what I collected. Sometimes I'm right and sometimes I'm wrong but I ALWAYS learn.

 

[Yano]

A lot of people don't realize that you need to have a class on something to learn about it. You just need to have an inquisitive mind and the ability to want to learn and grow, digest info, absorb it, and apply it. Everyone these days just wants the answer but just like enjoying the lifting journey... enjoy the learning journey. You don't need school to learn. ALL the information you need is at your fingertips and you can run the experiments on yourself. That's the scientific method. That's why I love science. I'm the guinea pig. I have a hypothesis, I collect the data but running the tests on me, and then I analyze them. Sometimes I'm right and sometimes I'm wrong but I ALWAYS learn.

When I was a kid it was kind of embarrassing to have your Mom be the town librarian , back then every kid in town went there for research and home work.

Today I look back and realize how lucky I was to be surrounded by old musty books. They were my best friends.