Central nervous system, most overlooked aspect ?

[dehydromethandrotren]

Hey everyone,

Being as frustrated as I am with the slow progress I am experiencing over the last 2-3 years of BBing, I am really interested in high frequency, low volume, high intensity type of training regimen. Why? Because I am really thinking that my CNS is being overtrained with the more common style of training I have been following:

Day 1- Chest 3-4 exercises 3-5 sets each, 6-12 rep range,faliure nearly all sets
Banded incline BB BP, DB BP, DB Flye
Day 2- Off
Day 3- Back/Hams 2-3 exercises, 3-5 sets, 8-15 reps, failure nearly all
Close grip underhand pulldowns banded, 1 arm DB row, Deadlift, SLDL
day 4- Off
Day 5- Traps/Quads or Off, DB shrugs, some rear laterals if not too sore
quads leg extensions, 6 sets 8-25 rep range (leg injuries, no squats etc)
Day 6- Off
Day 7- Biceps, triceps - 2-3 exercises per BP, 6-14 rep range
BB curl, DB curl, seated DB curl, Overhead DB ext, Skulls, Tri pressdowns
Day 8-Off
Day 9 - Repeat

I have been getting rather slow progress even though I have been eating better than ever, virtually perfect diet. I read chris acetos book "everything to know about fat loss" and have been doing super good on my diet, that book is great BTW for those who don't know a lot about not only fat loss but how to eat properly in general.

I am 26
6ft
240lbs
18% BF
training since 17
test prop 80mg EOD -all gear self brewed, 20 whatman, GSO, reputable powder guy, heated til only in solution
20-40mg Dbol ED
100mg Masteron EOD
20mg Nolv ED
***** 3's 6-9g ED
multi vitamin
plenty of water

Diet:
4 low carb days followed by a high carb day then 2 "regular" carb days, repeat
approx 350-450g protein, no more than 250g carbs on high carb days, fat is kept to a minimum

Now I am thinking something HAS to be wrong here, there is no way I am not eating enough IMO, I weigh my ****in food, everything. Now my training was good for a while but, ****, I have been lifting almost ten years!! I should be way ****in bigger. There is no way my muscles themselves are being over trained really, considering the steroids used in combination with the diet but, I am thinking possibly since I am taking almost all sets to failure, my CNS is being ****ed up??? After all, thats the 1 thing steroids cant really help with right? Even though I eat good, I am not sure it is helping my CNS.

So I was considering a lower volume higher frequency routine where I do not take all sets besides maybe the last set of an exercise to failure. i mean that is similar to what I ignorantly did when I was younger and I got great results I just haven't done it in years.

Does anyone want to help me out? Here are my options I was thinking:

1. keep same routine but don't go to failure so often
2. new more frequent routine with less failure
3. attempt to eat even more protein while lowering failure

Sorry for the long read but, man, I am frustrated.

[Squatman51]

i thought BB worked more the muscles and not so much the CNS

[dehydromethandrotren]

Nah, your CNS is heavily involved especially during strenuous exertions like lifting.

[dehydromethandrotren]

well and of course your muscles are the primary target though, but, to clarify, your CNS is like I said, heavily involved.

I guess it is as overlooked as I thought

[Squatman51]

well i knew the CNS is involved alot in lifting but i meant bodybuilding was more muscle targeting while things like powerlifting dealt more with the CNS

[Squatman51]

well from what i read from louie simmons articles

[dehydromethandrotren]

How do you ensure you train hard enough but avoid over stimulating the CNS at the same time?

[Squatman51]

with training you can do a de-load week sometimes, use a periodization style of training and sometimes take a week off of training if you need to recoup. I know westside does a deload week every 4th week of training... so they do three weeks hard and max effort training and then back down and take it easier for a week

[Ronnie Rowland]

Hey everyone,

Being as frustrated as I am with the slow progress I am experiencing over the last 2-3 years of BBing, I am really interested in high frequency, low volume, high intensity type of training regimen. Why? Because I am really thinking that my CNS is being overtrained with the more common style of training I have been following:

Day 1- Chest 3-4 exercises 3-5 sets each, 6-12 rep range,faliure nearly all sets
Banded incline BB BP, DB BP, DB Flye
Day 2- Off
Day 3- Back/Hams 2-3 exercises, 3-5 sets, 8-15 reps, failure nearly all
Close grip underhand pulldowns banded, 1 arm DB row, Deadlift, SLDL
day 4- Off
Day 5- Traps/Quads or Off, DB shrugs, some rear laterals if not too sore
quads leg extensions, 6 sets 8-25 rep range (leg injuries, no squats etc)
Day 6- Off
Day 7- Biceps, triceps - 2-3 exercises per BP, 6-14 rep range
BB curl, DB curl, seated DB curl, Overhead DB ext, Skulls, Tri pressdowns
Day 8-Off
Day 9 - Repeat

I have been getting rather slow progress even though I have been eating better than ever, virtually perfect diet. I read chris acetos book "everything to know about fat loss" and have been doing super good on my diet, that book is great BTW for those who don't know a lot about not only fat loss but how to eat properly in general.

I am 26
6ft
240lbs
18% BF
training since 17
test prop 80mg EOD -all gear self brewed, 20 whatman, GSO, reputable powder guy, heated til only in solution
20-40mg Dbol ED
100mg Masteron EOD
20mg Nolv ED
***** 3's 6-9g ED
multi vitamin
plenty of water

Diet:
4 low carb days followed by a high carb day then 2 "regular" carb days, repeat
approx 350-450g protein, no more than 250g carbs on high carb days, fat is kept to a minimum

Now I am thinking something HAS to be wrong here, there is no way I am not eating enough IMO, I weigh my ****in food, everything. Now my training was good for a while but, ****, I have been lifting almost ten years!! I should be way ****in bigger. There is no way my muscles themselves are being over trained really, considering the steroids used in combination with the diet but, I am thinking possibly since I am taking almost all sets to failure, my CNS is being ****ed up??? After all, thats the 1 thing steroids cant really help with right? Even though I eat good, I am not sure it is helping my CNS.

So I was considering a lower volume higher frequency routine where I do not take all sets besides maybe the last set of an exercise to failure. i mean that is similar to what I ignorantly did when I was younger and I got great results I just haven't done it in years.

Does anyone want to help me out? Here are my options I was thinking:

1. keep same routine but don't go to failure so often
2. new more frequent routine with less failure
3. attempt to eat even more protein while lowering failure

Sorry for the long read but, man, I am frustrated.

Your diet is off for gaining size! You need more calories for energy. A fat loss diet will take it's toll on you after a while. And if you start training beyond failure with frequency you will over-train the CNS even more so.

[dehydromethandrotren]

Yea you gotta point, kinda confimring what I had in the back of my mind a bit.

[bmit]

Ronnie knows his stuff. I prefer a lower volume high intensity program. But it still easy to overtrain the cns without enough off days and the occasional deload week or two.