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
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.
Cheers from Brazil. I've been watching your videos to instruct myself in weight training and optimize my training and hypertrophy. Thanks for your kindness for sharing this high-level knowledge. I just think you could give some more practical advice, like a video on the subject of 'how many reps' or 'how can we grow muscles that have more low threshold motor units than high'. thanks
Strength endurance/ 10+ reps could strengthen low threshold motor units. Using a slow eccentric (lowering phase) of exercises could also lead to muscle growth.
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.
how about we trian different muscle fiber during the recovery period,will it still cause the cns fatigue and cannot recruit the muscle fiber that supposed to be recruited and will it accumulate more cns fatigue that will distract the next session？
But those "light loads" would have to be taken to failure or close to failure to cause more damage than moderate loads taken to failure, no? I'm picturing light loads as cardio territory (25 reps+). I'm not sure exactly what you're definition of it is. Speaking of light loads, are there any new studies shedding light on the effectiveness of "getting blood into the muscle" to promote recovery between hard workouts for that same muscle? Or would light sets (past the so called hypertrophy range of around 8-12) of very high reps (maybe 25+) for compound exercises and not just isolation (eg. lateral raise) have any benefit in one's training? Would it just increase local cardiovascular capacity of the muscle itself being trained?
light loads would only cause muscle damage when they are moved quickly so high threshold motor units are recruited. calcium moves just in muscle cells that are activated.
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?
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.
Cheers from Brazil. I've been watching your videos to instruct myself in weight training and optimize my training and hypertrophy. Thanks for your kindness for sharing this high-level knowledge. I just think you could give some more practical advice, like a video on the subject of 'how many reps' or 'how can we grow muscles that have more low threshold motor units than high'. thanks
And sarcoplasmic hypertrophy as well.
Strength endurance/ 10+ reps could strengthen low threshold motor units. Using a slow eccentric (lowering phase) of exercises could also lead to muscle growth.
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
This guy is gold
Thanks for the video, great content as usual!
Nice video 👏🏻
how about we trian different muscle fiber during the recovery period,will it still cause the cns fatigue and cannot recruit the muscle fiber that supposed to be recruited and will it accumulate more cns fatigue that will distract the next session？
Great job!
But those "light loads" would have to be taken to failure or close to failure to cause more damage than moderate loads taken to failure, no? I'm picturing light loads as cardio territory (25 reps+). I'm not sure exactly what you're definition of it is.
Speaking of light loads, are there any new studies shedding light on the effectiveness of "getting blood into the muscle" to promote recovery between hard workouts for that same muscle? Or would light sets (past the so called hypertrophy range of around 8-12) of very high reps (maybe 25+) for compound exercises and not just isolation (eg. lateral raise) have any benefit in one's training? Would it just increase local cardiovascular capacity of the muscle itself being trained?
@kev ow Thanks for the study. Interesting
light loads would only cause muscle damage when they are moved quickly so high threshold motor units are recruited. calcium moves just in muscle cells that are activated.
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.
Is this para CNS? The CNS itself recovers very very quickly
💛🧡💛🧡
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
Go workout first buddy