T Nation

Training w/ Max CNS Drain?


#1

Anyone know which type/s of training is/are very draining on the CNS?

I know that training to failure and above is a huge drain, while doing very short sets, accelerating the weight (as per CT/CW), is not.

Eccentric less training also is not.

1 RMs/ ME work is very draining.

Generally speaking, altough I'm very intested to know how do supra-maximal isometrics and partials rate.

I'm once again training for the one arm-chin (yep), but I'll now try to increase the weight on weighted chins as much as possible (last time I did 1A partials I felt like having broken glass in my shoulder for a few days...now...a lot less glass. My 5 RM on Wg Chins is ~25 lbs higher). Doing 5/3/- ("5" and "3" session in the same week) and supra-maximal 1A training.

Vlad


#2

Oh, yeah, I think a "Strength training" Forum would be welcome, since not every strength related question is about powerlifting or strongman...


#3

Maximum efforts and taking sets to failure are what causes CNS fatigue over the long term.

However one must remember that in order to stimulate strength increase and/or hypertrophy by way of adaptive response one must attempt to increase the resistance and/or reps ( & subsequently the intensity ) on a regular basis , which will always place demands on the CNS.

This is where cycling of effort over 6-8 weeks ( with short term goals ) is beneficial , as no-one can add weight to the bar indefinately lest we would all be lifting houses within 2 yrs of training. And in order to impact on the CNS as little as possible whilst lifting progressively heavier such adaptive response can be had by way of cycling NTF ( not to failure )/maintainance workouts ( or lifts ) with W/O`s where Max effort or failure is involved thus ensuring full CNS recovery without loss of skill.

Personally at age 45 ( & natural ) it can/does take me approx 9 days before I can repeat similar full effort sets again in my training , and by employing a split of upper/lower body training I can train every 5 days.

Best wishes , T.