- 19
- 68 128
SandCResearch
United Kingdom
Registrace 16. 02. 2012
This is how strength training works
Muscle damage effects on central nervous system fatigue
Muscle damage can influence how frequently we can train a muscle group, because it triggers long-lasting central nervous system (CNS) fatigue after a workout
zhlédnutí: 7 752
Video
Hypertrophy: passive tension
zhlédnutí 3,4KPřed 5 lety
During strength training, mechanical loading occurs due to both active force production (the actions of actin-myosin crossbridges) and passive tension (stretching of titin and collagen).
Hypertrophy: effects of fatigue
zhlédnutí 3,7KPřed 5 lety
Peripheral fatigue increases motor unit recruitment to compensate for the reduced force being exerted by the working muscle fibers. However, central fatigue impairs recruitment, stopping high-threshold motor units from contributing to force production. Training to muscular failure involves both peripheral fatigue and central fatigue, which means it may not always involve full motor unit recruit...
Hypertrophy: time under tension
zhlédnutí 10KPřed 5 lety
Time under tension is a key factor that determines the amount of muscle growth that results from a workout. However, not all periods of time and not all levels of tension produce a hypertrophic stimulus.
Hypertrophy: what is training volume?
zhlédnutí 5KPřed 5 lety
Muscle growth occurs after the muscle fibers of high-threshold motor units increase in size. With this in mind, how can we measure training volume?
Hypertrophy: motor unit recruitment and the force-velocity relationship
zhlédnutí 7KPřed 5 lety
Muscle growth occurs the muscle fibers that are controlled by high-threshold motor units experience high levels of mechanical loading because they shorten slowly
Periodization
zhlédnutí 2KPřed 5 lety
When programming strength training for athletes, periodization is commonly used. However, using periodization can cause conflict with the principle of specificity, which is a problem.
Transfer of training to sport
zhlédnutí 1,7KPřed 5 lety
Which exercises to use that will produce optimal transfer to a sporting movement is difficult to assess. Here is a framework to help you identify the best exercises, using high-speed running as an example.
High speed running
zhlédnutí 1KPřed 5 lety
High-speed running and sprinting are key movements for many team sports, and have been researched extensively. Some very interesting research has compared the biomechanics of running at a range of speeds, including sprinting. This allows us to understand the way in which each of the lower body joints contribute to the running gait cycle, and also how they change with increasing running speed. S...
Transfer to sport
zhlédnutí 1,1KPřed 5 lety
How does strength training transfer to sport? Here is an overview, and a framework.
Force vector
zhlédnutí 1,1KPřed 5 lety
Strength training is specific to the force vector used in training, and this affects transfer to sporting movements
External resistance type
zhlédnutí 1,7KPřed 5 lety
Strength gains are specific to the type of external resistance used in training (either weight or accommodating resistance). Why is this?
Eccentric and concentric training
zhlédnutí 1,7KPřed 5 lety
Conventional strength training involves both eccentric (lowering) and concentric (lifting) phases. But what effects does each of these phases have on the adaptations that result from training?
Stability
zhlédnutí 787Před 5 lety
Strength training with unstable loads tends to cause large gains in strength when tested with an unstable load, but smaller gains in strength when tested with a similar movement but using a stable load. Why is this?
Range of motion
zhlédnutí 1,4KPřed 5 lety
Strength training can be performed with various ranges of motion. Generally, training with a full range of motion produces greater gains in strength when tested with a full range of motion, while training with a partial range of motion produces greater gains in strength when tested with a partial range of motion. Why is this?
Would these studies be applicable to both type of muscle fibre types - slow or fast twitch?
Thank you for putting such great free content out! Would be great to see a diagram while explaining
Thanks for such a great video!
The force velocity part is completely wrong.Any muscle contracts with full force when activated.When a weight is attached,a greater part of that force is utilized to accelerate the weight AND the actual shortening of the fiber itself.When no weights are attachef,the fiber still contracts with full force,but now ALL of the force is used to accelerate the shortening of the fiber.More acceleration = more force with a fixed mass because F = ma.Get your shit together.
that's not force. He's talking about internal force produced by the muscle. Not external force from the physics equation you wrote
Good🎉😢😮😅😢❤
Nice video 👏🏻
Go workout first buddy
Didn't Nautilus machines, based on this idea, prove to be no more effective than conventional training..?
7:52 I think you are incorrect. We don't recruit more motor units as we fatigue. If we did we could get stronger as we fatigue! We fatigue because motor units actually drop out as they fatigue and this is why we get weaker as the set progresses until ultimately we fail! Lifting a light (say 30% of 1RM) weight to failure won't ever recruit our strongest T2 muscle fibres.
No. At the beginning of a set to failure of lifting a light load to failure, only low-threshold MU are recruited. As the set progresses, the muscle fibers become fatigued, and more MU are recruited to keep up with the demand. Once full MU recruitmed is reached, fatigue will reduce performance and we will reach failure. When lifting a heavy load to failure, full MU recruitment is already reached, and thus will fatigue lead to failure. Fatigue will only increase MU recuritmen when it is low-threshold MU that are experiencing fatigue, and up until full Mu recruitmen has been reached. Or atleast that is my understanding of it
@@gabbrthedabbr Fatigue doesn't recruit more MU's. This is why we fatigue. MU's drop out as they fatigue. Lifting under 75% 1rm will not recruit T2 fibres at all unless done explosively.
@@Cloppa2000 If you are only recruiting low-threshold motorunits, and they fatigue, you would have to recruit higher -thredshold MU in order to keep up with the demand of the exercise. But how does this even make sense, beacuse arent MU recruit based on an action potential threshold, which is based on effort, and effort is not dependent on load. Couldn't i recruit all my MUs with submaximal load if the rep is done with maxmial effort, this is what we see in explosive jumping, right?
@@gabbrthedabbr Low threshold MU's are more fatigue resistant. Low enough stress and they can continue for hours or days! This is how people can run marathons and ultra marathons. But marathon runners have very low numbers of T2 MU's compared to T1. If you could recruit higher threshold MU's as you fatigue you would get stronger and this does not happen ever. You could recruit all MU's only if the load and acceleration combined was sufficiently high as in plyometrics.
@@Cloppa2000 No, you dont only recruit al MUs doing plyometrics, dafuq. But yes sure, the total number of active MUs does not increase, beacuse as activated MUs fatigue, others take over. Recuritment of MU of highers thredsholds increase as we lift a light load to failure, but the fatigued MU cannot contribute to the total muscle force production, thus we dont get stronger. When we doa 1RM, all MU are recruited and are producing force, so ofcourse we are not going to get stronger as we approach failure on a set to failure with a light load, beacuse towards the end, only HTMU are producing force .
I think the force-velocity relationship is very misunderstood and the cart is often put before the horse! It's funny that a lot of people think that slow lifting with light weights will get them as strong as lifting heavy weights because they are moving slow! But it's artificially slow and slow because they are just choosing to lift a light weight slowly! In reality the slowness needs to be due to the fact that the amount of weight being moved is what is causing the slowness of movement. Someone who is stronger can lift the same weight as a weaker person faster.. This doesn't mean the stronger person is producing less force!
Is this still valid 4 years later?
Just wondering why bodybuilders seem to lift in the 10-20 rep range. What advantage is there to doing that if only the last 5 reps taken to near failure are muscle stimulating? Mike Isratel thinks that 10-20 reps is the ideal range for hypertrophy. The late Doug Brignole used a 30-20-15-10 rep sequence.
this is an old comment but i’ll still reply. there is no advantage. Chris here said “it really doesn’t matter what rep range you use”, but Chris has changed his mind in that. It really does matter because muscle damage and fatigue are things that interfere with hypertrophy. And you get a lot more of that as you go into the higher rep ranges. So there really is no advantage in going 10+ reps and there’s actually a disadvantage.
@@juandeadlift4457 What about other factors like injury prevention and learning a new skill? Yes, high reps are not effective for hypertrophy but when taken to failure, you get the same hypertrophy response as you did with low reps. Also, it is much easier for your passive structures to fail with below 80% loads compared to loads above 90% 1RM. So overall, you can't say that higher reps have "no advantages". It is a trade-off and depends on the individual's situation.
👍👍👍👍👍👍👍👍👍👍 10/10
I wish this brilliant guy posted some more videos.
Need more on variety! WITH technique/intermuscular coordination and progressive overload. Wouldnt switching frequently give a false sense of plateau busting due to this?
Is this para CNS? The CNS itself recovers very very quickly
What is meant by central fatigue here? The CNS recovers incredibly quickly between sets
I love your videos!!!!!
Can you share the studies (references) of your statements please ? Not to offend but I must trust more those studies than your words since you do not look as a bodybuilder. Thanks in advance
Lol. Ever heard of an ad hominem argument? What he looks like doesn’t matter to his argument.
One quesiton. Actuality, two. First. What empirical evidence do you have about everything you say? What do you think about the reps range Frederick Hatfield, talks about in his book "A scientific approach to Bodybuilding" ? Thanks in advance.
When you talk about slow tempos at around the 6min mark, do you mean the tempo of contrentric or the eccentric? And how do pauses, say at the bottom of a squat, come in to play here?
Why he whispering
So Titin produces force in eccentric muscle contractions but not in passive muscles stretching
Does the molecule Titin open up its docking receptor for ATP when a muscle contracts or only when it’s lengthening?
💛🧡💛🧡
It happens that i had a very intense lower body workout one day and only 5-6h sleep. But the following day my CNS worked overdrive. My leg movements felt more effortless and easy than usual. My pain sensitivity was low. But the following days it went really bad. It was like the CNS fatigue kicks in 24h after the initial workout and peaks after 48-72h.
anyone ever have a issue where they feel like they never recovered. meaning the muscles stay with that sore feeling. even after 1 week rest. In addition, the strength has dropped tremendously. use to incline 225 for 10 reps easy. now struggle with 186 to get 6 reps. legs and glutes stay sore now. use to spring and do split squats. body feels tired like i have to take a nap. this happened out of nowhere. never used drugs except caffiene. anyone?
Ouch
I would say take a month off.
Translation progressive range of motion training is the insider secret for nattys. It build the greatest bodies and strength of the pre-steroid era.
I had been taking fat loss pills that almost caused serious health I know that diet does not consist of pills or, it is a structured plan containing nutritious Agoge Diet and get a real diet, stop taking pills.
I just asked this guy about his thoughts on a study (Latella et al., 2016) which found that even a major CNS fatigue disappears after only 20 minutes and he BLOCKED me from his twitter :) I just asked for his idea, did not mean to insult him because we all want to know the truth don't we? But this arrogant dude chose to block me. This is not how science should be done.
This guy as in Chris Beardsley or this guy as in some random guy?
The CNS does yes, but its used as a global term here including peripheral
Sure miss the email articles S&C! I came looking to see if the largest motor neurons got recruited in Henneman’s size principle.
I really enjoyed your article on the force velocity rule of henemans size principle. I have a question, now that the research is pretty clear that even 30 rep max weights done to failure in a single set has the same training response in terms muscle hypertrophy as an 8 rep max weight done to failure.... My question is, can exercises like push ups, dips, pull ups and squats, if done till momentary muscular failure in each set, provide the same hypertrophic results as training with a 8 rep max weight on weighted veriations of those exercises (weighted dips, weighted push ups etc)? In other words, can push ups and these non weighted exercises keep gaining you muscle at an optimal rate forever if you hit muscle failure? Is it possible for any weight to be too light to trigger a hypertrophic response even when lifted till failure? Does hitting failure always means you exhausted all available motor units as efficiently as it is done with 8 rep max weights? I hope I have made my questions clear. Thanks.
What about controlling weights especially the concentric when performing sets over 10/12reps and trying to move the weight as fast as possible in the last reps even if it looks slow?
What about muscle growth? Is it worth including eccentric focused training at all into a hypertrophy programme? Does that strengthening of the titin you mentioned lead to increase in the size of the muscle?
Thank you.
🔝 very interesting
I agree with the nordic curl my 11 year old son has been working on it for a few months. He has increased his 100m time nearly one second.
Would you say that intensity/effort has a big effect on the number of "optimal" sets to grow muscle? Example: 4 reps from failure 20-30 sets per muscle group per week, 1-2 reps from failure 10-20 sets per muscle group per week, all sets to failure 4-10 sets per muscle group per week?
Hllo sir my name is davvy from india..
What if we decide to lift very low weight with very slow tempo for very high reps. For example take a guy who can 1max 140kg on bench.Then give him 30 kg on bench and make him lift that for 100-150 reps with very slow tempo. Shouldnt he get fatigued eventually where he has to gather higher thresh hold motor units and which will lead to greater strength and muscle gains?
dostum benim araştırdığım kadarıyla düşük eşik motor ünitelerle yapılabilecek bi ağırlıksa tempo fark etmiyor, ta ki bunlar yorulduktan sonra yüksek eşik motor ünitelere geçene kadar. ancak bu herifin de bahsettiği şey merkezi sinir sistemi yorulması olursa bu zaman aralığında, yüksek eşiğe geçemeden vücut failure'a geliyor. o yüzden set araları kreatin fosfatların tekrar doldurulması için yeterince uzun olmalı. bir de 1 rm'den çok hafif ağırlıklar (%20 1rm ve altı) bu merkezi yorgunluk muhabbeti yüzünden çok sıkıntılı...
@@sinan6713 Eyvallah güzel yazmışsın. Bunu yazmamdaki sebep sadece binlerce yapılan vücut ağırlıgı squat ve sınavlar sonunda devasa boyutlara ulasan sporculardı. Ozaman bu mantıgında işe yaraması gerekiyor.
Does passive tension helps reverse a load in a an exercise with a stretch shortening cycle such as the squat? How about full ROM concentric only?
I always read your blogs on medium and bought your e book. Your content is awesome! I just don’t understand the difference between mechanical tension and mechanical load. In your Blog you often uses both terms. Can you help me?
synonyms.
Any comments on blood flow restriction training? This is said to activate specific fiber thus inducing hypertrophy.
From the small amount of research i have seen, i dont thnk they have a sciantific research evaluation yet.
This is so incredibly helpful Thank you so very much
What about upper body for sprinting? Any excercise to do to improve sprinting? Or focuse only for lower body training?
Great content but so technical lol.... I need Jeff Nippard to interpret this for me
Why? So he can misinterpret it? Lol
@@enrique2395 facts xxdddddddddd
Your book name plzz ???
Great job!
Awesome, i admire your work!
its strange people like him don't use his research on himself hhaha
Unless he's training for speed, or possibly longevity.
It’s a weird phenomenon, I’m sure. Like a dentist with bad teeth/smokes or a mechanic with a car that’s falling apart, haha. Nonetheless, Chris’s colleagues are very different than himself. They do lift