Is CNS fatigue out to get you?

Explores CNS fatigue's role in muscle growth, recovery, and training differences between bodybuilders and strength athletes.

Ask about this video. Answers come from its transcript only — with the timestamp, so you can check them.

Generated from the transcript and can be wrong — check the timestamp.

Key Takeaways

CNS fatigue significantly affects muscle performance and recovery.
Both muscle and nervous system recovery must be considered for optimal training results.
Strength athletes and bodybuilders have different CNS fatigue demands.
Overlooking CNS fatigue can hinder muscle gains and increase injury risk.
Balanced training and recovery strategies improve long-term progress.

What the video covers

CNS fatigue is a relatively recent topic in fitness discussions, highlighting the nervous system's role in recovery and muscle function.
Muscle growth depends not only on muscle stimulation but also on the nervous system's ability to activate muscles effectively.
Training taxes both muscles and the CNS, leading to accumulated fatigue that impacts performance and recovery.
Bodybuilders and strength athletes experience CNS fatigue differently due to their distinct training goals and intensity.
Ignoring CNS recovery can limit muscle fiber recruitment and overall training effectiveness.
Strength athletes tend to tax their CNS more due to high-intensity, nerve-intensive movements compared to bodybuilders.
CNS fatigue management is more critical for performance-focused athletes than for those training primarily for aesthetics.
Proper programming should balance muscle and CNS recovery to optimize gains and avoid overtraining.
Minimalism in training, focusing on quality reps and conservative volume, helps manage CNS fatigue effectively.
The video offers a nuanced middle ground perspective, encouraging awareness of CNS fatigue without overstating its impact.

Chapters

What is CNS fatigue and why is it important in training?

CNS fatigue refers to the tiredness of the central nervous system caused by intense training. It affects muscle activation and recovery, making it crucial for optimizing performance and muscle gains.

How does CNS fatigue differ between bodybuilders and strength athletes?

Strength athletes typically tax their CNS more due to high-intensity, nerve-intensive lifts, requiring more CNS recovery. Bodybuilders focus more on muscle hypertrophy with less CNS strain.

Can ignoring CNS fatigue impact muscle growth?

Yes, neglecting CNS fatigue can limit the nervous system's ability to recruit muscle fibers fully, reducing training effectiveness and slowing muscle growth.

Full Transcript — Download SRT & Markdown

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Hello YouTube. Today, I'm going to be tackling the topic of CNS fatigue, something that I'm certain you've heard about because it's a recurrent subject in fitness-related videos. But it was not always the case. Actually, it's something that came on the scene a few years back.

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i would say and it's actually a good thing because it used to be a time where we completely ignored that facet of recovery because when you talk about recovery there are two big aspects to keep in mind you have

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I would say, and it's actually a good thing, because it used to be a time where we completely ignored that facet of recovery. Because when you talk about recovery, there are two big aspects to keep in mind. You have

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is the central nervous system which is in reality just a general term that covers a lot of other things that serve two innocents separate the muscle with the system on which the muscles are grafted and you will see that this is extremely

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your muscles, and you have your nervous system. After that, of course, those two categories have sub-categories. You have several different types of nervous systems and iterations of the nervous system, but what most people talk about when they actually tackle this subject

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the central nervous system if the only thing wish to grow is the muscles well the answer is you grow the muscles through movement movement is triggered by function and what progress function the nerves it's the nerves that activate

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is the central nervous system, which is in reality just a general term that covers a lot of other things that serve two innocents separate the muscle with the system on which the muscles are grafted, and you will see that this is extremely

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and that something is in portions so every single time you train the muscles the nervous system has to work as well and therefore fatigue is accumulated and that's what we're going to discuss today because there are a lot of discussions around

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important because if you only take into account one or the other to discuss lifting and programming and muscle gains, you quickly run into a problem. And it's interesting because, again, look at the semantics: muscle gains. Why would we need to keep into account

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think that i strike a nice middle ground and i'm going to explain to you how to actually think about the topic how to in a sense approach the issue so as to make sure that you make as much muscle gains

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the central nervous system if the only thing we wish to grow is the muscles? Well, the answer is you grow the muscles through movement. Movement is triggered by function, and what progresses function? The nerves. It's the nerves that activate

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pay a price just like if you over attacked the muscles and that is absolutely sound logic a logic that bodybuilding for many years completely ignored meaning that if you go back 10 years good luck finding any related discussions about the cns on a

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the muscles, and then you have the entire tendon, tendons, and all the skeletal system that also plays a role. But you cannot separate them. You cannot just stimulate your muscles in a vacuum. They have to be stimulated through something,

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thing that mattered was muscle gains and of course logic dictates that if you want more muscles the only thing you have to actually care about is muscles that is a very simplistic mindset and the reason why many people didn't make any gains

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and that something is in portions. So every single time you train the muscles, the nervous system has to work as well, and therefore fatigue is accumulated. And that's what we're going to discuss today because there are a lot of discussions around

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useless and not to be taken into account and i disagree with that however i think there is a distinction to be made the cns is something we all possess but the way we trigger it and we want to

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the very topic of central nervous system fatigue and the impact it has and the importance of it as well. Some people would tell you that it's not that important. Some people will tell you that it's the most important thing, and I

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if you talk to a powerlifter or a bodybuilder you're going to get different answers it's what i already presented and yes it's true that by the others of the past at least on youtube were too ignorant of the cns but this ignorance

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think that I strike a nice middle ground, and I'm going to explain to you how to actually think about the topic, how to, in a sense, approach the issue so as to make sure that you make as much muscle gains

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muscles into function and the intensity with which the muscle is going to be able to produce power relates directly to the ability of the cns to fire this is the reason why many people tell you that most strength sports have yes a

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as possible. So the reason why people care about it so much, of course, is because there is a price attached with every movement, and the logic is that if you overtax the CNS, you're going to have to

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possible aka recruit as much muscle fiber as possible and you do that through the cns so this dictates also that if you are not able to have a fully recovered cns you won't be able to recruit as much muscle fibers as you

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pay a price, just like if you overtaxed the muscles. And that is absolutely sound logic, a logic that bodybuilding for many years completely ignored, meaning that if you go back 10 years, good luck finding any related discussions about the CNS on a

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you look at the same problem from the lens of the bodybuilder now the issue remains the same and your cns will prevent you from actually performing at your peak if you actually neglected its recovery but it doesn't truly matter because the

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bodybuilding channel. You would have already been lucky to hear a sound and reasonable discussion about recovery. Most of the time, the only thing bodybuilders care about is muscle, muscle, muscle, and the nerves were never taken into account because, as I said, the only

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has the same goals that's not the case youtube is politician-centric so of course most people who talk about the cns talk about it from the standpoint of a powerlifter i want to offer the standpoint of a bodybuilder that

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thing that mattered was muscle gains. And of course, logic dictates that if you want more muscles, the only thing you have to actually care about is muscles. That is a very simplistic mindset, and the reason why many people didn't make any gains

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fact that in the same realm of logic you will notice that strength athletes tend to tax their cns much more than bodybuilders because they do movements that are very intensive on the nerves and therefore they fatigue them more for

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following that type of channel. Now, the problem with not taking the CNS into account, as I said, is that it ignores the way the body functions, and it also presents the CNS as a byproduct, something that is mostly

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amount of burden they put on the nervous system and on the muscles and tendons and joints compared to the muscle fiber damage is just ridiculously bad it's so skewed towards just unproper practices that it's the reason why i said that

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useless and not to be taken into account, and I disagree with that. However, I think there is a distinction to be made. The CNS is something we all possess, but the way we trigger it and we want to

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going to have to pay closer attention to their cns recovery because they do on rep maxes they test their strength and that takes a ton of of recovery right it puts a toll on the body it's also the the fact that they do

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actually treat it for performance is going to differ for two types of people: the people who live for performance and the people who live for aesthetics. The two are not the same, and this is where we meet our first divergence.

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of deloads again today because two individuals have made good videos that contain a lot of good points that i want to use to make a big response so as to offer again a more nuanced and detailed view of my practice of

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If you talk to a powerlifter or a bodybuilder, you're going to get different answers. It's what I already presented, and yes, it's true that by the others of the past, at least on YouTube, were too ignorant of the CNS, but this ignorance,

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level that it needs to recover for days and days at a time then a de-load is justified but a bodybuilder will never actually tire the cns that much and this is why the deloads with a powerlifting template are useless

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as I said, was for a reason. It's because CNS fatigue management is not as important for people who are aesthetic-oriented as opposed to strength athletes, and I'm going to explain to you why right now. So the CNS, as I said, triggers the

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in the first place so you lost the plot but again it's a discussion for next week now doesn't mean that bodybuilders need to ignore the cns i already said that bodybuilders need to account for cns recovery because at the end of the day

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muscles into function, and the intensity with which the muscle is going to be able to produce power relates directly to the ability of the CNS to fire. This is the reason why many people tell you that most strength sports have, yes, a

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at the end of the day again your muscles are not floating in space and they are not just again existing in vacuums with their own little recovery pool they all are dipping in a bigger pole and a bigger pore is the body so in

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muscle component but also a large skill component to it. And what is skill? A skill is the ability to recruit as many neurons as possible for a dictated pattern of movement so as to be able to execute it with as much power as

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of the small buckets some of the water in the big bucket is going to pour out as well from that metaphor we can already also understand one thing the cns has a greater power of expenditure and recovery than you might think but

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possible, aka recruit as much muscle fiber as possible. And you do that through the CNS. So this dictates also that if you are not able to have a fully recovered CNS, you won't be able to recruit as many muscle fibers as you

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yes it can expend more energy but it doesn't mean that it fill up as fast as the other bucket if anything it fills up slower because there is more volume of water in it and even though it would be

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could, and your power output is going to be greatly damaged. For any strength athlete, that is, of course, a death sentence, and therefore they're going to try to avoid that as much as possible because their goal is performance. But if

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and therefore many people find out that yes if you truly take a lot of water out of the cns recovery pool yes you're going to have to rest a long time to actually let it stay afloat again it's

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you look at the same problem from the lens of the bodybuilder, now the issue remains the same, and your CNS will prevent you from actually performing at your peak if you actually neglected its recovery. But it doesn't truly matter because the

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pockets in a more straightforward fashion now because as i said the muscle share the same body is it is true that every time you train a muscle and you're going to engage in recovery for that muscle and you empty the bucket for that muscle

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goal of a bodybuilder is not to hit one-rep maxes. So that is the first innocent nuance I want to offer on the discussion because too many people approach it from a standpoint of just generalism, or they think that everyone

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also keep an eye on the bigger bucket that is the cnx and you also have to keep in mind that just because or rather just like the cns not all of the buckets in the big pocket are the same size and

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has the same goals. That's not the case. YouTube is politician-centric, so of course, most people who talk about the CNS talk about it from the standpoint of a powerlifter. I want to offer the standpoint of a bodybuilder that

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you'll you'll see that it's very simple but that is the admission of bodybuilding yes the cns matters but not as much and i'm going to explain to you why it's important to say because i don't want people to of accusing me to

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understands the importance of the CNS but wants to also, in a sense, offer a situation or perspective in which CNS fatigue is not seen as the devil, and therefore its management is not a priority. I also want to point out the

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example poor sleep uh any level of stress and adrenal fatigue as well it's something that i also never seen point out just like with one rep max's drinking coffee and caffeine tires your nervous system because you constantly have it through impulses through the

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fact that in the same realm of logic, you will notice that strength athletes tend to tax their CNS much more than bodybuilders because they do movements that are very intensive on the nerves, and therefore they fatigue them more. For

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long without actually needing those deloads might just also be overusing and over taxing their cns via other means if not all of the aspects and facets of recovery are taken into account you might actually have pores in that bucket and it might be

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example, one-rep maxes. It cracks me up because there's a lot of discussions about fatigue to stimulus ratio, and the thing that I never see pointed out is that for hypertrophy, one-rep maxes have an atrocious fatigue to stimulus ratio, meaning that the

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also the reason why the cns fatigue topic topic tends to be widely overblown and this is where i get into the territory as to why it's not as important for bodybuilders because many people who listen to those who preach cns fatigue and we

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amount of burden they put on the nervous system and on the muscles and tendons and joints compared to the muscle fiber damage is just ridiculously bad. It's so skewed towards just improper practices that it's the reason why I said that

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someone lives in a country with coconut trees and when they go on a beach near the trees they have a helmet why because there's coconuts falling and they can kill them so they have to be more cautious now you live in the desert with

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people who bodybuild should never do one-rep maxes, at least not a hundred percent, because it's entirely useless for hypertrophy. For strength, it's absolutely vital, and this is the great divide between size and strength. It's the reason why people who powerlift are

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same thing uh most of the people who are going to be cautious because of cns fatigue do so without realizing that they don't even take their cns in the first place and the reason why is because you will find out that as i said your

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going to have to pay closer attention to their CNS recovery because they do one-rep maxes. They test their strength, and that takes a ton of recovery, right? It puts a toll on the body. It's also the fact that they do

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used our body and it didn't used to be just two or three hours a day it used to be eight ten twelve hours a day where people would walk non-stop they would be physical non-stop none of them deloaded

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a ton of the big three. They tend to repeat compound movements with a lot of load, which has a tendency to also accumulate fatigue, which then leads to practices like the deload. Now, I'm not going to go into the topic

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recovery can actually be aggrandized it can grow all of that is a discussion related to capacity but there's no fixated size and also the size of my cns bucket is not the size of chelsea in this bucket mine might be more android

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of deloads again today because two individuals have made good videos that contain a lot of good points that I want to use to make a big response so as to offer, again, a more nuanced and detailed view of my practice of

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genetics and the difference between individuals it's not the topic at hand but i want you to understand that because most people you will find pre-emptively trained to prevent cns fatigue from happening because they are in a sense um fearing a scenario that is not likely

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bodybuilding deloads as compared to powerlifting deloads. But the loads are perfectly justified, at least in the form that m

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heard many people offer diagnosis or symptoms of cns fatigue many people say oh you lose strength but strength loss can come from many other factors a caloric deficit poor sleep a bad day but environment stress all of that also can

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also play a role so it's a little bit iffy to always put the blame and the owners of responsibility on cns fatigue when it could be many other things and that relates to a meme and a certain level of fear-mongering i

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have found that is extremely prevalent in france and i started to seep into youtube business as well in the us and it's the frying of the cns meme it actually for once started in france meaning that i remember french in france

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like six or five years ago starting to spout that saying oh yes you can actually fry the cns and in their mouth this meant that you can over train to the point that your nervous system just is kaput and is incapable of

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sending impulses and you lose strength and you can't train anymore that is of course almost impossible again look back at what we're able to do look at physical labor how exactly do you explain from an evolutionary standpoint that the body

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could just go in shock to the level that it's not able to actually fulfill proper function i mean it's it's surely doable but you must give me and admit that the average person the average gym pro is never going to get that

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you train three times a week an hour each time you truly think that's that's enough to fry your cns understand also that saying that it's because of the load is not enough justification yes we lift heavy loads but the load that you lift

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you are still capable of moving with your muscles and therefore this stipulates also that it doesn't have the ability to fry your cns your cns allows the muscles to move the load this means that the muscles have the capacity to

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move the load so why would it damage the cns as i said the bucket of the cns is much greater than the bucket of any muscles but and this is something that i'm going to cover later the reason why it is possible to overtax

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the cns is again because every time you train a muscle you damage the cns we're going to get to that i don't want to get lost in this storm of ideas and concepts now to go back on the fear-mongering i truly

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think that cns fatigue tends to be a worst case scenario meaning that it's possible to get to that level but you find in the most in most cases that it's people who are just again living in fear of something that will

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never happen and it's never good to present the worst case scenario as the norm because then you lead people to live and to engage in practices as if there were a worst case scenario occurring for example again imagine i

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told most people that there's going to be an apocalypse most people are going to start living as if an apocalypse was on the way but there is no apocalypse coming so what do they do now why well they live like a complete idiot because

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the way and the standards of living they engage in is not proper to their actual condition that is the same thing we see with cns fatigue so as i said most people are going to just expect cns fatigue to occur they never

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experience it in the first place so they d train they lose tonnage they lose performance but they tell themselves oh i did it so that i could prevent cns fatigue and that way i'm going to be able to train again

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afterwards so i in a sense escaped tragedy we're going to continue the metaphors i feel motivated and inspired tonight it's as if i told you hey if you don't cut the head of the chicken every single night and place it in front of your door

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a big wolf is going to come and eat you and you do it and you wake up in the morning and the big wolf never showed up so you tell yourself wow and it was right the chicken sacrifice

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actually worked and then you cut a chicken's head every time you go to bed and no big bad wolf comes of course because it doesn't exist and so you continuously do that and you pile up just a mountain of corpses of chicken in

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your living room because apparently it works it's the same for cns fatigue you de-load and you de-train and you don't experience cns fatigue so you tell yourself oh it must work well no it's the same thing i just described it's an

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apocalyptic scenario it's an apocalyptic way of approaching training it's not proper and it kills your gains because you're leaving it on the table and i understand that's and i won't touch on it too much because it's the topic for the next video but i

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understand that this might be misconstrued i'm not saying that this leads people to not train as hard as they could every single time i'm saying however that many people are and i'm not engaging in a weird dick measuring contest because i understand

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that it's mostly what happens on youtube fitness i'm not telling you that you don't train hard enough it's it's it's not the point of the video the point is to let you understand that you could be training more and you could be

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getting more out of your training if you didn't sabotage it every single time with that type again of fear-mongering because at the end of the day what matters the most in lifting is balance you don't want to turn yourself out and

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you don't want to own the train because they both suck right both are going to lead to support gains the issue is that i see many more people who earn the train than people who over train and burn down themselves out and it's

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because the worst case scenario always wins this is the reason why cns fatigue propaganda is so prevalent when you tell people hey if you over train your cns you're going to not be able to lift for months at a time and you're going to

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have to be bad with them or if you tell them hey if you undo train a bit you might lose a tiny bit of muscle but at least you will never get into the scenario of hospitalization which of these two are people going to

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take they're going to prefer to undertrain on purpose so as to not again kill their gains for months at a time the issue is that the scenario i just described about the bed in the hospital doesn't actually exist it's a

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fabrication and it's a fabrication that is also present when we discuss over training i'm sure you have heard people tell you that if you over train you're going to get robbed though robbed which is a pretty serious condition and the

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funny thing is that i don't know a single person who ever got rabdo and it's an incredibly rare condition to start with meaning that i am personally someone who used to overtrain i would train four or five hours a day i would run for hours in the

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mountains and i never got even an inkling of that meaning that at worst what overtraining does is you're just doing work for nothing like it's the junk volume paradox you're doing work that best case scenario does a minuscule

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amount for your gains worst case scenario damages your recovery but most of the time it just does nothing there's a reason why it's junk it just does nothing it's just neutral so it's not that bad but it's presented as something

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that could actually put you over the edge make you overtrain and then make it so that you're going to be bad written that is also the big bad wolf metaphor i described it's fear-mongering it's not going to happen

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and the issue and we're going to get it into the meat of the topic here is that it's true that if the scenario that these people describe about cns40 was real it would make training the muscles impossible because the muscles are in

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the bucket so if the bucket of cns is entirely empty you cannot reach the buckets of the muscles they're not usable and again keep in mind that it's not that they're empty themselves it's just that you cannot trigger the nerve

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and the nerve impulse to actually get them to function so you can't walk them it's a nuance but it's a nuance that i think is worth mentioning so it's a fear that would actually be justified but it's not justified for one

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reason and one reason only and that is because you quickly find out that there are certain lifts that yes are going to really tie the cns and therefore that should be in a sense approach with caution but that's not

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every single lift this blanket statement of cns fatigue ignores the fact that there are certain muscles you can work that barely touch the cns and the best example of that is curls curls also are going to work the nozzles

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but they do almost nothing to your cns or are you going to try to argue that doing three sets of curls has the potential to fry your cns that is nonsense and i think it's fairly logical to make as an assessment

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understand that most slips are like this most isolations and most movements you will make have very little impact on the cns so you can do them with no fear of actually damaging it that is something to keep in mind and

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it's a good thing to keep in mind because you also find out quickly that if you are the type of person that constantly under trains does cns because the cns is something that can be trained as well what you're doing is not only are you

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damaging your ability to progress and to make gains now but you're also making sure that you won't make gains in the future because you're not training the cns you could actually amplify your work capacity get a stronger cns and get more

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work done in the future and guess what the cns and the muscles are connected this argument is used by people who preach the next fatigue i use it for the opposite you're right they're connected this means what it means that if you

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undertrain the cns at some point you're going to undertrain the muscles because if you tap into cns every time you train the muscles even if it's minimal what happens if the cns always runs out or if you always preemptively stop before it

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runs run out because you're afraid well guess what the muscles are going to to actually go through the same treatment because you cannot trigger the muscles without actually triggering the cns and this is when we get into those poor

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practices those practices that lead to people who are going to have a difficulty in progression progressing they're going to have an issue with tonight's stability because they're going to get dips in tonnage every single time and they're going to have an overall

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fear of work and offload and again yes it's a straw man i'm not saying that everyone who manages cns is a cc and they don't know how to train what i mean is that the people who listen to them

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tend to fall into that category because fear-mongering is very strong a lot of lifters are riddled with a ton of completely unnecessary fears that at the end of the day are their actual demons it's the actual problem what you fear is not the problem is the

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fear itself i'm not going to get philosophical i promise but that is sort of the case of the issue with cns fatigue so a solution that i offer to you now that we understand the problem and that we understand that it has been

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mis-tackled for the most part is that yes we have to take into account that some lifts are going to damage the cns and actually uh actually drain it off its potential power expenditure so how do we handle the problem well it's

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very simple you look at the lifts that actually do have that tendency and you program them accordingly it's as simple as that look at the lifts that drain the cns look at the leaves that tend to be the most tonnage heavy like for example

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heavy compound movements and then place them in the program where they belong and allow the cns to recover in between understanding also that just because you're going to train all the muscles as the cns recovers from these lifts doesn't mean that the cns

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only stops recovering just because you're pouring water out of the bucket doesn't mean that you cannot fill up the bucket at the same time that is an aspect of recovery that is widely misunderstood and on top of that also

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understand that as i said not all of the buckets in the big pocket of the cns are going to need or require so much water to be pulled out as they are being pulled out themselves so a good way to

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approach this is for example an upper lower why do you think i espouse the upper lower is because it's what makes the most sense for recovery and fatigue management upper tends to be days with less tonnage because the movements you

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can do with your upper body tend to be less demanding in terms of weight put on the bar also they have less actual loading they have less stress on the spine on the hips and the side joints which tend to be area that people

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actually point out to cns fatigue are actually referring to when it comes to that so this is a good opportunity to get that work done then you follow the lower date the lower day has more of a cns tax

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attached to it but the great news is that what falls afterwards is an other upper day and that upper day is going to be less taxing now as i said you don't want of course to completely empty the bucket on the lower because

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then it has an impact on the upper but if you don't and you are actually conservative with your reps and you get work done you get quality reps in without killing yourself you can come in and do your upper it's something i've

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been doing for years i have no issues progressing and then you can throw in other little tricks or hacks like for example an on day every single on they should be renamed the no cns fatigue day because a proper

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arm they will have a few compound movements for the upper body and then tons of isolation that does nothing to your cns i would even go as far as to argue that it helps its active recovery and also allows you to get work done for

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the muscles that you tend to ignore because you find out quickly that the people who are going to always target and tolerate our programs towards managing cns fatigue tend to ignore those small muscles it's paradoxical but it's because they think that every

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single muscle carries the same cns cost and that is the reason why they tend to ignore the small muscle they tend to eat more ignore isolation and overfocus on compounds which paradoxically is the very reason why the cns actually could

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get fatigued it's an obsession that is simply not needed for bodybuilding and i explained that already but it is proven by the fact also that if you look at the relationship between muscles and cns it is almost impossible

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for the cns to give up before the muscles because the capacity of the cns is much greater the only way you can do that is that every single time you actually train the muscle you take out a large portion of the cns with it so of

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course at some point it's going to fail i i'm going to try and give you an image because i understand that it's not super clear let's say that the cns is here all right you have that much volume that's a

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lot of volume and then you have a lot of small buckets that are like this if every single time you empty one of the buckets that takes this much it might very well be that you're going to empty

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five or six buckets and once they're all empty themselves the cns is empty themselves but you forgot all of the small buckets small buckets that wouldn't have tagged the cns as much this is minimalism minimalism is exactly that is the reason why cs fatigue is so

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important for the type of people who engage in that is because every lift or movement they make comes at a great cost for the cns but it is simply not true for bodybuilders for bodybuilders will find that most of the time you will be

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able to completely empty the bucket of recovery for muscles with a cns that is still going to be fresh because smaller muscles have a much lesser work capacity than bigger muscles and prime movers so they are easy easier to

Speaker A

actually exhaust without destroying the cns and as they fill up to be exhausted again the cns falls up again so it's a perfect way to program for muscle growth and this is why the way i program is schedule like this and this is why i

Speaker A

also want you to have this in mind if you program for aesthetics and bodybuilding you want to space movements that have a heavy toll on the body and not over obsessed on them you can always find replacements for heavy

Speaker A

compounds that copy movement patterns that come at a lesser cost to the cns and get greater stimulus with less fatigue again it's the bucket strategy i already described you can use low reps sparingly you don't have to always max

Speaker A

out on free rep maxes you can do reps in reserve all of that also has an ability to tell your training towards hypertrophy and muscle fatigue instead of cns fatigue something i forgot to mention because again athletes people who want to perform do

Speaker A

want to actually train the cns so as to be maximally efficient bodybuilders train the cns so as to be maximally and ruined it's not the same thing oh wow we're getting into it again okay power lifters are going to train down

Speaker A

muscles they're going to empty that bucket so as to reinforce the ability of the bigger bucket bodybuilders will do the exact opposite bodybuilders will develop the bigger bucket so as to be able to empty the smaller buckets a topic i will cover again i know it's

Speaker A

very interesting but if i start getting into it the vigorous the video is going to be an hour long now to to follow up with what i just said you also want to be generous with isolation because they possess the

Speaker A

capacity i just described of not taxing the cns as much and recovering faster and also and that's what i'm going to end on you want to let the training dictate the recovery power lifters and strength athletes need to do the other

Speaker A

way around they need to let recovery dictate the training because they aim for performance we aim for stability and endurance and muscular endurance to create hypertrophic responses so you cannot for the same schemes or the same patterns of

Speaker A

conceptualizations when it comes to training you absolutely need to always have an eye out for your ability to empty buckets and that dictates the way you're going to trade the big bucket and not the other way around you cannot

Speaker A

constantly look at that big bucket and think okay i'm going to play my training around this because this is the best way to ignore the smoke buckets and to then end up with under hypertrophy muscles aka atrophied muscles now this is going to

Speaker A

be it for this video if you have comments or things you didn't understand let me know because as i said next week i'm going to make a video on deloads that is going to again cover a lot of these topics that won't

Speaker A

be about cns per se but more about recovery so anything you can add i can actually add to the video so that it's clearer for you guys you can understand it program for bodybuilding make the gains that you deserve and i'm going to

Speaker A

leave you with that thank you for watching have a good night

Topics:CNS fatiguecentral nervous systemmuscle recoverystrength trainingbodybuildingmuscle gainstraining fatiguenervous systemovertrainingfitness recovery

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