How To Train Your Central Nervous System - Unlock Your FULL Strength & Performance
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- čas přidán 12. 09. 2024
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The video on Lebe Stark: • The Functional Fitness...
Alexander Bromley's video on CNS Fatigue: @NoLimitSquad • Why You Shouldn't Max ...
No Limit Squad: / nolimitsquad
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Almost everyone has heard of the central nervous system and has an idea that it's important for strength and performance. But not as many people actually understand what it is, how it works, or how to optimise training in order to get the most from it.
Simply put, the central nervous system includes the brain and the spinal cord. This is where your personality, memories, reflexes, and basic physiological functions are controlled. It's also where movement originates. Specifically, movements originate in the motor cortex, where you can find a literal one-to-one map with the motor units found in the muscles. That is to say, that the primary motor cortex actually houses a "map" of the body that lights up as we coordinate our movements.
The strength of the signal from this part of the brain translates to the amount of force generated from the muscle. And it's complex interconnected webs of neurons that correspond with more complex movements.
We can increase the strength of the signals we send through training. And we can reinforce movement patterns through practice. Combining both will strengthen you at the "brain level" and allow you to tap into a far greater potential strength of your muscles.
Watch the video to discover precisely how all this works! Enjoy!
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I sent you an email big dog 🙏
@@Spartan639what’s his email address
Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you.
❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤
One thing I learned years ago is that if you hang on a bar every morning, you have a good reference point of how your CNS feels for the rest of the day.
How long should you hang? 5 mins? 2 hours?
@@UNOwen-nn6ui I would highly doubt 90% of the viewers here could last 5 minutes. Well I would start with 30 seconds every day and go a little bit longer at night to get that extra stretch or just do a minute in the morning or even 20 seconds. It's just a good way to stretch out the rib cage and the shoulder girdle as well as get your grip to wake up, and it'll act like a test to see if you need to take a day off. I hold a deep squat for 5 minutes sometimes 10 minutes or even 12 minutes every day. I don't want to hang for more than 2 minutes at a time if I did. That is definitely a lot
@@drip369 max i can do is 50-55 sec for now. So lets say 30 sec in the morning and max but not more than 2 min. in the evening? I can do that.
Deep squat feels nice, not strenous at all i can do that for like 10-15 min. no probelm. Never tried 20 min. eventually my muscles in my feet, the sole get sore.
Thanks for taking the time to answer my question
@@UNOwen-nn6ui yeah I don't always do a max hang unless I'm really really sore in the lower traps and just want to get some decompression at the connection points, but doing it every morning like I said it's just a good gauge recovery. Have you ever tried maxing out your horse stance? I know Adam has brought it up on the channel before and I do them daily, sometimes I mix other movements to go with them like Tai Chi, Indian clubs, rope flow, presses, as well as isometric holds. I even did one where I put a 50 kg barbell and held it in my elbows for 59 seconds in the horse stance and the longest I ever got to, by itself, was 5 minutes but I really don't see much value in pushing it beyond that. It did help with my endurance taking a handmade mudgar from India and I did 360s going for repetitions and then seeing how much time had passed where I got 110 in 3.5 minutes (that was much much harder than sitting there for 5 minutes)
@@drip369 Whats horse stance? Sounds like gung fu/tai chi? What are the benefits?
How to train it starts at 10:31
Thx,🫂
Thank you.👍
Thanks
Thanks a lot budd!!! You're the best ✨💪🏻
Thanks
Adam this is the type of content that won't get as many views as a Deadpool training vid, but will make a huge impact on those who watch. I really appreciate this content, man. No one makes this on YT.
True. These videos are very appreciated by us
Who's Adam? This is Bruce Wayne's channel lol
Hahahhaaa, no mone makes this eh???? Bul***** I wonder what made him come up with this now!!!!!!! I am the only one that talks about this!!!! He is just talking here!!! I have been living this all my life. Where did he get this idea from suddenly!"!!!! My channel is full of this information!!!!!
@@60-Is-The-New-30 Your content is awesome, don't misunderstand me, but no need to get angry. James just wrote what is known as an hyperbole.
@@60-Is-The-New-30 are you saying bioneer gets ideas from your channel since ur one of the pioneers on youtube about these topics? Or does he copy u??
Thanks for the shoutout! The benefits of neuro training are vastly underrated💪🔥
Of course, man! Who else would ai recommend for this stuff! Best in the biz 💪🏻
@@TheBioneer Ultrahumanism???
This is also why it's important to do every repetition, every burpee correctly. Doing 100 burpees and doing 80 of them badly means someone just detrained themself.
Absolutely, one should always aim for correct execution over pushing for more weight.
Only when one can perform the movement in the proper way with the right support, then the stabilizing supporting muscles will allow one to advance the heavier weights but it's also strengthening the bones and joints as well.
@@Oromanowarful Arnold dissagree's with this approach. He recommends strict and then cheat till failure but his goal isn't maximum strength
@climbinghenge6382 yeah. I remember reading some of his ideas in the Bible of bodybuilding if I recall correctly, though as I've gotten older, I've shifted focus more towards maintaining bone, joint and muscle strength, it helps with my job as well.
I started doing something similar to progressive overload with weights not too long ago, and it's allowed my muscles to heal quicker than going beyond my max rep capacity.
The straight line doesn't exist in nature and nor does the perfect burpee.
The "map of the body" in the motor cortex part blew my mind.
Cool, isn’t it! And a bit creepy looking…
As I say: there’s actually two! One for sensation (sensory) and one for control (motor). And they’re slightly different :-)
it looks like a cartoon character but it makes so much sense, thanks for sharing adam@@TheBioneer
In fact the motor cortex and somatosensory cortex have an interesting correlation to each other and sit next to each other separated by the central sulcus. You can find the cortexes easily by looking for the central sulcus in the brain.
Specialist here. Sending strong signals is one thing via heavy reps. Sending the correct signals with strength (neural drive) is entirely different. Wonderful video, I just sent you an email as follow up. Completely agree with you on isometrics and your thought process on them. Improve the signaling of the correct systems, improve potential "strength". This is so extreme that recently I had a 15 year old client who improved his bench by 70lbs in 4 weeks, with zero lifting. Specifically targeting the nervous system to improve muscle recruitment of the correct systems is the future of strength training and rehabilitation as well.
Are u on socials
how did this 15 yyo do that
@cashmoney3801 Extrapolating the context of the video and what Anton said, I'd guess he took advantage of the lower fatigue caused by isometric max effort to spend much more time at max effort. As a practical example, lets say I want to focus on neural addaptation for a month. I can either choose isometric or isotonic exercises (like barbell bench press). Say I chose barbell bench, by week four I have either ramped up the weight over time, or focused on maximum effort. If I ramped up, I wont have spent much time practicing max effort at all, and if I focused on maximum effort, I will be so fatigued from maxing out several times a week that I will likely begin feeling weaker by then. If I had chosen isometric instead, I wouldn't have to choose whether to ramp up, I'm practicing max efforts right away. The main advantage is that you can do isometric "sets" longer. If you try moving a 95-100% effort weight on barbell intentionally slower, you'll likely fail the lift and possibly cause injury. So you're allowing neurons more time to "carve" and optimize neural pathways in the former case.
It does have it's downsides of course. He touched on a few in the video: isometrics wont lengthen or shorten your muscle, and you won't be practicing the movement itself. There's much more to this, such as at what muscle lengths you train isometrics, how much can you do until fatigue hits you hard (there has to be a limit). If I were to guess, the 15 year old in question would have to be someone who had quite a bit of muscle mass to tap into. Just doing isometrics without practicing the actual movement just won't be optimal, had he benched lightly to drill the movement pattern, he would have increased even more. It's also very likely that the 70lbs increase wasn't correct in that he probably wouldn't have been able to find his actual max bench press in the first place. I.E, some people will add 70lbs to their bench over their first month whether they train isometric or isotonic, just because they have a lot of muscle to tap into.
@@lemiureelemiur3997 While I completely agree with your assessment in regards to isometrics/max etc (you clearly are educated), I actually did not have the athlete do isometrics or anything beyond specific signaling of specifically inactive/poorly utilized areas (in this case specific areas of pec major). I also had him do some extremely limited loading work after this (less than 3-5) with some extremely modified push ups, daily, to test the level of sensation and awareness (level of tension/activation) in this system. No weights were used (beyond very modified body weight) and no isometrics were used.
The athlete in question did have some level of mass in the areas mentioned, but extremely poor utilization in regards to what his nervous system was activating. The majority of the mass was centered in the delts/pec minor/traps. The location of the mass itself isnt the end all be all, but it is a clue in regards what systems are being utilized and which are not.
@@lemiureelemiur3997yeah I’m looking into isometrics. A lot of the old strongmen in the 1800s used them
Perfect timing, I just started focusing on strength training instead of hypertrophy
Thank you for this. I'm recovering from a stroke. You have helped in almost every faucet of fitness and how to understand to use it day to day.
Have you looked into red light therapy and PEMF for your recovery?
My wife had a stroke after a vaccination shot. No idea if the two are connected but she lost her legs for a while. Kept at it and while weak from age and a senditary lifestyle, she made a full recovery. Never stop, never give up. Never underestimate your abilities. More powerful to you.
Get it 💪💪💪
How did u get ur mind muscle connection back?
There’s mental fatigue and physical fatigue. The nervous system is also recruited in the healing/recovery.
But you can fatigue hour body, even if you still have nervous system stress bandwidth.
But still, amazing breakdown! Loved all the connections and thoroughness of all the latest literature. Really glad I saw this!
It’s always nice to see my theories be supported by evidence. I have currently structured my program to be several months of hypertrophy training, followed by several months of strength training then several months of strength endurance training. Build the muscle, teach the body to use it, make it efficient, repeat. It’s a nice way to pace yourself in a lifelong pursuit
My training (and results) completely transformed after finding this channel. Its awesome to see major changes, but its awesome to see you constantly improve too. I remember before you started talking about handstands and how you're doing pushups!? Just when i get down about my progress, i see my mid delt is noticably visible more than before. Or my pushups are that much easier. Its an endless war of attrition fighting over inches. I can't do anything but stretching right now though because a cold wrecking havoc on my body. But I must do what I can. But I love the channel, thanks for keeping it interesting!
This is the 3rd time I’ve had a question about exercise and the same day a hyper specific video is made by you answering my question. I’m scared.
Your ai hears you, it finds your algorithm just for you….
I dont say anything they can definitely hear thoughts now
I too think they can hear my thoughts
I can't wait for a collaboration between you and The Stone Circle!
That would be so rad. 🤘
I put the video in an ai resume video to text, then i fed it to gpt asking it to make it short and simple :
Lift Heavy & Explosive: Train with heavy weights (up to 95% of your max) to send strong neural signals.
Practice Isometrics: Push or pull against immovable objects to maintain maximum neural drive.
Repetition without Fatigue: Repeat movements to refine skills and improve motor control.
Learn Advanced Skills: Incorporate complex movements for better body awareness.
Add Variation: Mix up your training to challenge and strengthen neural pathways.
CNS Fatigue Management: Focus on overall stress management to avoid CNS fatigue and maintain performance.
Man what a time to be alive
what's the first tool you say? 'video to text'
Thanks!
There's extensions that do this automatically.
@@soumalyadas1123 type "youtube video summarizer" i used NoteGPT, it summarize any video into a text, that you can then summarize to go straight to the point and not milk me for a 25min video
@@fouchi3203 thanks buddy
Truly a gift. Thanks Bioneer once again you’ve not only swollen my muscles but also my brain
Training guide starts at 10:30
Thank you
Thanks
I am very happy with your content especially focusing om nervous system and some foundation of neuroscience in motor function, as a future neuroscientist in the making i can see you done great homework explaining Important principles ❤
Thank you! I studied psychology for my undergraduate degree, so I had a head start :-)
@@TheBioneer that's really wonderful background. I didn't expect it and happy to hear you share the same passion and interest like me . Keep you hard and beautiful work . U are very inspiring ❤️
I've been following this channel for quite a while now, and I'd just like to say it is incredible to see your channel growing and getting the attention it deserves from more audiences, you're amazing, man, and you've helped me a lot in my fitness journey
IT'S ALWAYS GOOD TO WATCH AND LISTEN TO YOU IN THIS KIND OF VIDEOS THANKS FOR YOUR TIMES AND DEDITCATION
I hope you can do a Bullworker video soon. Thanks for reminding us of these essential training concepts.
that brain-for-a-head visual is very sick!
Thank you! I made it myself 😁
You are truly the Veritasium of workout science related videos❤
Very important video. Always great content from you mate thank you
Great video! 💪 I never realized how important it is to train the nervous system for strength gains. It’s not just about muscles, but also about how effectively our body can recruit them. This definitely gave me a new perspective on training smarter, not just harder. Thanks for the insightful tips!
Love this type of content, I actually was looking into bettering my neural pathways for training and this video popped up in my feed! Thanks!
That's why i feel tired af. Thanks homie!
As a female who strength trains and more I found this extremely interesting -one always hears fatigue can be caused by CNS over stimulated also importantfor females etc etc but this explains it very well thankyou
Bioneer is hiding the real weapon X in his lab. Christ, this channel is like the holy grail of human optimization. Love the music
Talk about how the Russians figured out calisthenics should be the base because of the skill acquisition and athleticism that comes from it and the brain gains BDNF brain derived neurotrophic factor
I love you bro. Biology explained with PRACTICAL Tips, this is how the education system should be, rather than rote memorization of useless facts.
I find these videos more for entertaining than for learning and implementing into daily life. It's too long but it's worth watching ❤
The best thing for training CNS I found and have been doing for a long time is horse stance. Horse stance is a marvelous exercise for lower body strength and endurance, try doing it daily and you will feel light as a feather, very fast and able to produce a lot of power in a very short period of a second, like a professional martial artist
This is the best explanation of what I do every day!
Thank you sir!
This video is really good! I never realised how much sway the primary motor cortex and CNS had over muscle exertion, I'm taking notes lol
Are you still doing your own 3d rendering? they keep getting better and better and really enhances the overall narrative.
Thank you so much! I am 😁 Working on a big one at the moment!
This vid is gold thank you
In relation to CNS and coordination and movement, have you looked at the Weck Method, and rope flow in particular? Forgive me if you've already covered it, i'm late 60's and convinced it is improving my coordination and balance. Always hugely impressed with your continuing commitment to finding and effectively communicating ways to improve fitness. Thank you.
Also, good to see overcoming isometrics getting some love for their effectiveness and time efficiency
Can you make a video on learning with subconscious mind
!
Yes!
the goat of training
Superamazing mate
Curious if this relates to the benefits of learning while doing zone 2 cardio
4:45 , idk bro, maybe put some chapters in your videos, or in this one; personally, i don't care what the cns is, idc how it works, when how to train cns?
I remember first time at gym after long time, My central nervous system was in bad state but I managed to use my will power so much when doing back muscles that I felt strong pain in my brain, as if I forced to upgrade some dormant nerve that hasn't seen proper strenght training in it's whole life
Thats a better introduction than mine thank you very good job now im thinkin if should still write my guide or not i do appreciate you making this video there is an addition to this wich requires you to try to LEAVE YOUR BODY!!
Wow, it's great to see more of this instead of just in body by science
This video came at the right time for me, thank you 👌
This is so cool. I would love to be able to do a handstand and power train. I was doing strength training but this was a wonderful video.
Thanks for the video!
Make something on calves. It is such a pain growing them
You mentioned allostatic load briefly, and I'm interested in hearing what you've learned about clearing allostatic load. It seems like there are two modalities to this kind of active recovery, one for recovering from mind fatigue, and one for recovering from physical fatigue. How do they differ? How are they similar? And, what are some ways we can do each kind of recovery?
Of course, maybe recovery from physical fatigue is passive, while recovering from mind fatigue (corresponding to clearing allostatic load) is active, but I think the questions about comparing and contrasting those kinds of recovery would still apply.
Great video.
The only interesting fitness and health content creator love ur vids
If you're unlucky and develop M.E (post-viral fatigue syndrom, CFS) there's often no way out, because then exertion causes the brain's immune-cells, the Microglia, to release destructive cytokines into the brain, hence you'll feel like having severe influenza (PEM - post-exertion malaise). It's an inflammation-response somehow triggered by exertion.
Exactly what happened to me. I used to do tabatha training everyday but with CFS I am fried and death for the day when I exercise too much.
@@jeanbob1481 Sorry to hear that. -In my 30's I trained every day steadily improving. Then ~once a month I felt spectacularly ill after a training, interestingly not right afterwards - then I as usual felt very accomplished - but suddenly 14 hours later! Then took a pause the next day. Over a period of 2 years these post-training breakdowns gradually became more frequent, once every 3 weeks, once every 2.. Always occurred more than 12 hours after. Until training became impossible & then incredibly ordinary activities like cleaning or walking uphill caused PEM..
Turmeric helps, take it together with fat & black pepper. Also citrulline (increases blood-circulation) - and esp MSM which is biologically active sulphur (taking it w/C-vitamine increases efficiancy) it reduces inflammation + also increases hair growth & improves skin, nails and tendons/sinews. If you can get a prescription - LDN (low-dose naltrexone) and/or LDA (low-dose abilify) can work very well.
@@trond5656 MSM crystal are pretty good. honestly my CFS is mostly controlled nowadays I can still do low intensity and mid intensity but tabatha only 2 times a week tops. I developped MCS(multiple chemical sensitivtiy) and this one is much harder to deal with.
All of this started with a death feeling (most likely adrenal fatigue) and eventually I got costochondritis and that one left me in pain for a while then MCS and CFS started once I healed from the costo.
@@trond5656fasting helps heal the mind
10:37 is where he speaks about how to train it.
Great Video! Loved it.
Brilliant video - very informative - thank you 👍🏽
Excellent content.
Reffing Field Sports can do the same. You run, twist, walk, and sprint - sometimes backwards
All the while focusing to call fouls you see in a fast-paced game.
I wash myself with a rag on a stick
👏👏👏👏
This why maxing out occasionally while lifting is important because your body becomes better at recruiting more motor units the more you try to lift maximum loads.
Iv been wiggling my ears this whole time haha but honestly thanks for hitting this topic.
Great video!
And unconscious control as well. IE reactions such as when you pull your hand away from a hot stove.
And you're driving on the wrong side of the road!
Hmm…this explains a lot to me. For example when you do bench vs pushups or lat pull downs vs pull-ups. They don’t translate all that well because circuits that fire together wire together.
this is what im talking bout best channel for overall body conditioning
You’ve got alot to learn on the nervous system.
Dive into bayesian inference, torque chains, phylogenetic hierarchy and attractors & fluctuations if you truly want to understand how to train it.
A video for ryu and akuma training pls
Good shyt , I subscribed
Just like everybody has the ability to lift their big toe off the ground while leaving the other four planted, but it's really really hard to learn if you don't try.
Exactly 👍🏻
how, I want to learn 😢
@@lilmanlil6852 you're going to have to concentrate a lot a lot. If you have a decent amount of body awareness with the mind muscle connection, give it a try and be patient. There's no way to teach it, you just have to concentrate and try and concentrate some more and try some more
Was expecting something about neuroathletics here, but you may not have come across it yet. Still interesting topics here
Next up: "How to train your fingernails - unlock your full keratin potential and grow claws the size of wolverine's!"
Lol "mispent youth" learning how to wiggle one's ears 😂
Many of us have dark pasts that we’re trying to leave behind…
love it
keep it up
Love you my dear video provider
It's like watching Huberman&Galpin summarized
I just got diagnosed with a partial slap tear. My shoulder kills hopefully pt helps. I dont want surgery
Loved it
15:02 I swear this music sounds like it’s from cyberpunk 2077
Engage directly through the use of the Vagus Nerve, consciously! This will allow One, when coherently connected, to gain further access into the embedded information in the DNA.
Is this why I nearly pass out after doing deadlifts and some other compounds?
Internal pressure is why.
I wonder if using gymnastics rings helps to stimulate a strong neurological signal. I wonder how it would compare to heavy lifting
Hi Adam, I need access to my account on your website, but I forgot my password. When I go to reset it, the link doesn’t work. Could you help me with this? Also, I sent some emails to you about this, but I never got a response back.
Is this Might Guy's training?
Best content on CZcams
Hey I was wondering if you could go a Miguel O'hera workout?
this is by far the most ignored aspect of movement training in parkour. the sad thing is its probably the most important thing to train if you want to be able to do long, complex and difficult sequences of movements. especially if you are having to improvise them, you'll see a huge difference in capacity to improvise movement efficiently/quickly between those who train the electricity that controls their muscles. a lot of my own training is simply for trying to reestablish coordination and proper posture etc from losing most/all of my muscle mass so many times in my life, that it basically causes me to forget how to walk/move around/sit down, because my body broke down the muscle and fascia that was being used to do it before. however, it was a blessing/curse situation, because it caused me to understand the processes of human movement much more intimately and allowed me to plan out the most effective/fast ways of developing those skills again. isometrics are by far the most neglected/ignored/underrated exercises when speaking of things that cause massive improvements with the least amount of time/effort invested. i dont think they should really be done in isolation tho ironically. stopping in the apex of a rep and holding it while you very deliberately try to control other parts of your body in ways they werent being used before. its much more chaotic than you're probably used to, but thats the point. the more scenarios you put your muscles into, the more they will develop and the more versatile they will be. like doing a basic dumbbell curl, your stop once the weights are up to your chest and flex/hold your chest and arms almost as hard as you can, then do a pistol squat or some leg focused movement, and when you come out of the squat, release your arms and chest like you would from a normal curl. things like that create soooooo much more neural connection/resilience than just doing any given lift on its own. it also helps develop a much stronger fascia net around your muscles
Awareness by movement by Feldenkrais comes to mind.
Great video ; in regards to motor unit recruitment, if an individual can activate 2-4% more of their motor units in their biceps for example due to that meaning their elbow flexion/curl strength will be greater will the added motor unit recruitment help with hypertrophy since now an individual can use a greater weight with their hypertrophy training.
I hope I worded everything appropriately
What about sprinting, how often?
What was that light up reflex training item being used during the 'Psychomotor Vigilance' section? Looks fun
Ego , do you think ego can make the mind and the body reach levels beyond the human limit ? love your channel been watching it since forever!
Positive outlook, visualisation, winner's mindset etc can DEFINITELY play a role in increasing success, this has been studied recently
Did this with mushrooms and exercise
WHATS YOUR TAKE ON EMS TRAINING
If someone can give themselves goosebump rushes whenever with each muscle contraction would it be worth them training those together or is that asking for a heart attack?
So is it safe to say we have super natural power?
Love you
Pranayama......PERIOD. The nervous system is sustained by the breathe
You’re thinking of the autonomic nervous system - which isn’t irrelevant to this discussion! Definitely something I’ll be talking about in future :-)
How am I supposed to take advice from someone who drives on the wrong side of the road? Seriously though, great video.
I heard that doing slow but heavy reps help with this.