CNS Training

[Warrior]

CNS Training
Breaking Through Strength Plateaus

Getting good results in an exercise program can evolve outside the tangible realm. The adaptations made when you first begin resistance training occur within the muscle groups, connective tissue, but less known are the adjustments in the central nervous system (CNS).

A stronger neural connection leading to great gains can be truly noticed the first few months of physical activity. Muscle growth may not be as noticeable as the actual changes in strength. Although one usually accompanies the other – sometimes a strength gain is the result of a stronger neural ability for resistance training and the mind-muscle connection. The mind-muscle connection is a leading variable in early strength gains. Simply put, learning how to better recruit the muscle groups for different movements.

Another variable is your will and courage to continue to progress. Resistance athletes who have trained for over a year can recall how difficult the loads they are able to lift today with general ease originally seemed quite difficult. This thought process tends to stay with us. Weights that seem difficult today will eventually become easier under the guidance of a progressive routine.

There are several ways to push past the mental restrictions you can put on yourself – restrictions keeping you from progress. Use one or more of these routines for a few weeks or alternate micro training cycles within a current macro cycle.

A flat pyramid routine (same load for multiple sets) can help by first showing you what heavy can be – and then dropping to a comparatively lighter weight for second flat pyramid. An example using the flat bench press is working up to one-rep max weights. Push for three to five single-rep sets after a good warm up. Then decrease the load by 50 pounds or so and do five-rep sets for a final three to five sets.

Working in your strong range can also benefit CNS training. Unrack a bar for a flat bench press using your one-rep max. But only come down for the first three inches and try and push for five reps. You get use to simply using heavier weights by avoiding your weaker range.

Eccentric training can also benefit you in the same manner as working in your strong range. Add ten percent to your one-rep flat bench press and with the aid of a spotter slowly lower the load until eccentric failure – until you can no longer keep the bar from falling.

Above all, switching up your training will keep your mind from getting bored – which is a form of overtraining. Taking time to prioritize for some CNS training can assist you in breaking through strength plateaus! .:WFX

[bluethunder]

Good post Warrior I agree 100%.

[chicamahomico]

Awesome post bro. I would add that the large increases in strength among newbie weight trainers or people returning from a long layoff is due to CNS adaptation. Especially the first 4-6 weeks when the CNS is becoming more effiecient by learning to relax the antagonist muscle groups during the concentric phase of the lift. In case anybody doesn't know, this is why you see newb's shake when they first start lifting (really evident on open chain exercises like bench press). Over time, the shake dimishes for the reasons listed above.

[RoNNy THe BuLL]

I don't mean to braaaag but......I've been a large advocate of CNS training for awhile now. Yeeeeeeeeeeep.

[statuZ]

CNS Training
Breaking Through Strength Plateaus

Getting good results in an exercise program can evolve outside the tangible realm. The adaptations made when you first begin resistance training occur within the muscle groups, connective tissue, but less known are the adjustments in the central nervous system (CNS).

A stronger neural connection leading to great gains can be truly noticed the first few months of physical activity. Muscle growth may not be as noticeable as the actual changes in strength. Although one usually accompanies the other – sometimes a strength gain is the result of a stronger neural ability for resistance training and the mind-muscle connection. The mind-muscle connection is a leading variable in early strength gains. Simply put, learning how to better recruit the muscle groups for different movements.

Another variable is your will and courage to continue to progress. Resistance athletes who have trained for over a year can recall how difficult the loads they are able to lift today with general ease originally seemed quite difficult. This thought process tends to stay with us. Weights that seem difficult today will eventually become easier under the guidance of a progressive routine.

There are several ways to push past the mental restrictions you can put on yourself – restrictions keeping you from progress. Use one or more of these routines for a few weeks or alternate micro training cycles within a current macro cycle.

A flat pyramid routine (same load for multiple sets) can help by first showing you what heavy can be – and then dropping to a comparatively lighter weight for second flat pyramid. An example using the flat bench press is working up to one-rep max weights. Push for three to five single-rep sets after a good warm up. Then decrease the load by 50 pounds or so and do five-rep sets for a final three to five sets.

Working in your strong range can also benefit CNS training. Unrack a bar for a flat bench press using your one-rep max. But only come down for the first three inches and try and push for five reps. You get use to simply using heavier weights by avoiding your weaker range.

Eccentric training can also benefit you in the same manner as working in your strong range. Add ten percent to your one-rep flat bench press and with the aid of a spotter slowly lower the load until eccentric failure – until you can no longer keep the bar from falling.

Above all, switching up your training will keep your mind from getting bored – which is a form of overtraining. Taking time to prioritize for some CNS training can assist you in breaking through strength plateaus! .:WFX

this is the stuff i love about AR. thank you so much warrior im definately going to use all of this!!

[guest589745]

Bump for that guy in the other thread about CNS.

[UberSteroids]

Great info, that's all I need to know about CNS for now.
Appreciate it!

[Pete789]

Bump......Great stuff i wl take that to heart.also it ex0plans a few things for me that i didnot understand.
excellent work guys.
Pete