Not sure that additional gains are going to come from CNS stimulation. It seems to me that CNS stimulation occurs first, with hypertrophy thereafter.
Take, for example, the raw beginner in an EFS system. He can probably use the same ME exercises for 3 weeks in a row before rotating and will see rapid gains in strength. That is because he has a relatively inefficient CNS. While his bench, dead, and squat will increase drastically and quickly, the same will probably not be true for his or her bodyweight (absent some repetition work).
After some time, the lifter’s CNS is becoming more and more efficient to the point that additional gains via CNS stimulation will be more or less nonexistent. This is your intermediate or advanced trainee. At that point, I think additional adaptation will have to result from hypertrophy via increased density of the fibers. It may not add up to much on the scale, perhaps a few pounds a year, but overtime the athlete will be strong and dense as hell. That is what you see with oly weightlifters and powerlifters (at lower weight classes).
My point is that a lifter who has gotten himself to 225 lbs. and 5% body fat may have already gotten well beyond the stage of CNS adaptation. If so, then additional gains will, unfortunately, require a little additional muscle. This is perhaps another reason why oly lifters are selective with the muscle groups they exercise. Not only does the bench press not enhance technique on the classic lifts, but they need those pounds their legs and posterior chain not their chests.
This is wrong. How is that so many powerlifter increase their total by 100s of lbs without moving up a weight class. Strength training is pretty much 100% CNS training. The fact that you get bigger is just a side affect.
The reason beginners can get away with 3-4 week with the same max effort movement is largely a matter of coordination and the fact that their CNS is so underdeveloped that they are not actually utilizing it enough to completely fatigue it. In other words, it take that long to for it adapt. More experienced lifter have learned to utilized their CNS to the point that it becomes fatigued after just one session. That doesn’t mean they have reached their peak. It just mean that they need more variation to continually stimulate it without burning out. [/quote]
Also, not to many guys I’ve seen have increase their total 100+ pounds without moving up a weight class or using gear better, or gettign better gear.
I think my best total at 132 was like 935 I was close to 100, but the cutting the weight just killed my last lift in the squat, a 360 attempt. My last deadlift was a no go at app 400 pounds or so.
I then moved up to 148 and was over 100 immediately. I got app 1135, about class one then leaving maybe 20-50 pounds again on the platform. this time I cut slowly from 170-148.
After that i didn’t compete in a full meet, but I am almost at a 600 deadlift. At 200 pounds. This is almost the same pound for pound lift as my 451 or so back at 148.
But I got a lot more muscle than back then.
Don’t discount or put to much into this cns stuff. I got stronger directly in proportion to my increases in muscle mass. It’s also funny how my pound for pound strength stayed about the same.
Yes, they are ways beginners can get their nervous system working better, but your strength will go up directly as your weight increases with good training methods. I’ve heard a lot of theory over the years, but if you’re power training and get bigger, you will be stronger.