Hypertrophy: effects of fatigue
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- čas přidán 22. 08. 2024
- 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 recruitment, contrary to popular belief.
Thank you for putting such great free content out! Would be great to see a diagram while explaining
Suppose you do the same exercise for as many sets possible to fill 1 hour of training :
A : resting as long as it needs so central fatigue is not present in the next set
B : resting for a fixed time (e.g. 2min) so central fatigue is present in the set but total sets are more
Which leads to better hypertrophy? A or B
A has low # of sets to failure with no central fatigue
B has high # of sets to failure with central fatigue
For maximal muscle hypertrophy bigger motor units must be activated so we can access to Type2 and Type2x because only bigger units are connected to them.
They are activated through effort. Because with exerted effort it goes like small>medium>big units.
Other thing about hypertrophy gains is movement must be slow to modarate speed with enough load. So you cant gain muscle growth with explosive training.
But you can reach it with low load high reps(30-40) or high load modarate reps(8-12) both of them will give u cns failure with great muscle damage. Because in both of them you will output same effort. Hell you can even develop giant chest with 1000 push up a day if you have hours xD
Load x Reps x Sets = Work
You must maintain required amount of work in order to grow stronger and bigger.
A will take 2 hours (cuz u need to increase load)
B will take 40 min (cuz u do them with 1 min rest)
And at the end of both of em u will get absolutely destroyed xD
As far as I know the central fatigue is something about major variables of the body like blood glucose levels, you have to do hours of training with no peripheral fatigue (aerobic exercise) but creating central fatigue at the end. So I dont think short rest times would effect the fatigue types in couple of sets...
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 is meant by central fatigue here? The CNS recovers incredibly quickly between sets
Chris out all the back exercises would it be fair say that barbell rows are most fatiguing followed by dumbbell rows.
How long would it take to recover from cns and peripheral fatigue? What is the adequate rest time between sets and btwn workouts to recover from both?
I have a question: why would cns down regulate the level of motor units recruitment? You said in order to reduce the amount of force production, but why, what would be the purpose of that?
It seems to be a protective mechanism, but we are not totally sure why it happens. It happens most obviously during long-distance aerobic exercise. In such cases, our ability to keep going is almost entirely determined by CNS fatigue, and not at all by peripheral fatigue.
So , if i do 1 set for 8 reps with some weight to total failure, there will be a peripheral and central fadigue after the set, but if i go total total failure on this one set i can do more reps on the reps range that have more mecanical loading( less bar speed), instead of doing 3 set with less weight for 8 reps or 3 sets with less than 8 reps with more weight, but not achieving fadigue.
I wrote about this problem here: medium.com/@SandCResearch/what-is-training-volume-286b8da6f427
What???
What is your take on high frequency training.Like full body every day.Can it be done with the fatigue tips you have given.Should there be an advantage to the HFT.
I do understand from your book the frequency should be individual though wanted your thoughts.
Regards.
The points I made about fatigue in this video refer largely to the types of fatigue that occur very transiently. Training frequency depends more on the types of fatigue that last for several days, which are all ultimately caused by muscle damage. I will be doing videos about muscle damage and training frequency in the future.
@@SandCResearch Thank you for your time.You should write more books etc.
👍👍👍👍👍👍👍👍👍👍 10/10
Would Dropsets be ideal?
I am not a big fan of dropsets because they also involve very short rests, so there is a risk that central fatigue will still be present from one drop to the next.
@@SandCResearch i know this was an old post but in the case of drop sets, wouldn't you think that regardless of cns fatigue, you are STILL getting another 8 reps in for example it must be recruiting most fibers or you wouldn't be able to do it, the low fibers are already out of use so what fibers it has left to complete the drop set must be new ones?
How do you explain the fact that you are able to complete 2 drop sets at 8 reps each if that is the case? What muscle fibers did it use to complete it?
Does that mean it is able to complete the drop set with less muscle fibers in the case of CNS fatigue, but if your body can do it with less why recruit more in the first place?
Sorry if my question is dumb, I don't know much about this subject and I'm just trying to understand how it works.
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