I first saw that idea in a paper by D G Sale "Neural adaptation to resistance training" in Oct-1988 Med Sci Sports Exerc. 35 years of additional research proves, it doesn't matter - just do the program and you will get stronger...
Yes you will certainly get stronger but the argument seems to be will you necessarily get much bigger muscles? And if someone wants to have big muscles do they really need to have a 400 lb squat?
"Neuromuscular improvement is one of the main reasons strength and power can be gained in the absence of muscle-mass increases, although hypertrophy normally accompanies a strength increase because the adaptation to the stress of training involves both hypertrophy and increased neuromuscular efficiency.This is why novices grow in both size and strength from the immediate onset of training" - Practical Programming
Dear Rip, I'm having trouble making progress because of _CNS fatigue_ and its complications with my _Sagittal instability._ Please advise. P.S.: I'm Not Doing The Program.
When a person does a heavy set of deadlift, there is sistemic fatigue, correct? What exactly is that sistemic fatigue? I've heard similar things about "CNS fatigue", like "a big axial load on your spine will do that." I get confused with the terminology.
What is improved initially is development of skill, inter-muscular coordination and intra-muscular coordination. Those adaptations are small CNS changes. CNS is a genetic component that can be improved very little, though muscular coordination changes.
SS got me stronger at a pace that no other program did. However, I did notice that my muscular volume was much lower the stronger i got, but most of the missed volume seemed to have been sarcoplasmic. No doubt I gained lean muscle, but muscles looked significantly smaller than when i was weaker doing more volume.
@@Eternalpain23seems that he came to strength training from hypertrophy training and loss mass, while becoming stronger. @nestortr08 how was your diet? You were counting calories or not? Had similar effect, to some point, have been doing bodybuilding type of training, couple years of, when I lost all mass, then start doing 531, in couple of years I came to the same weight at similar bf, but my muscles feel completely different. Much harder, without flexing
@@Mesjasz Did you max out on ss before moving on to 5-3-1? Also do you think 5-3-1 is ok for beginners? I do BJJ and SS seems like it would be very taxing to keep up with alongside training.
I will say that when i was a newb i thought 5x5 was across the board and once did 5 sets of 5 dead lifts and i literally felt like i was going to black out driving home.
Maybe I misunderstood your point, but it is clear that the main driver for strength is the neuromuscular system. You just need to look at the lightweight weightlifters. Their performance is much higher on a relative level than the performance of the heavy weights (compare the lifts of the e.g. 85kg class to the 120kg) But I agree that this is not important, when you set up a program for general muscle and strength building.
Then why do people stop getting stronger when they stop gaining weight? Why do people fail to make progress when they're not eating enough calories, but start making progress when they eat more calories?
There is no progress in the weight classes over time? Dan Green is not stronger than Phil Heath? You don't add to your personal PR by switching from BB To PL style of training without gaining weight? You can get stronger without adding muscle, you can add muscle without getting stronger and you can add to both.
@@bloodysath CNS is the brain and spinal cord. It's the thinking/transmitting part. Neuromuscular efficiency is determined by the local interface between nerve endings and muscle fibers. It is essentially the proportion of muscle fibers activated by a given nerve signal. It's almost entirely congenital and can't be trained. Perceived increases in neuromuscular efficiency in novices are probably mostly just the result of practicing the movement patterns and learning how to push harder. That is, neuromuscular efficiency isn't actually increasing. The novice is just learning how hard they have to push. A lot of novices have never actually tested the limits of their force production. What they perceive as "the hardest they've ever pushed" is probably not the hardest they can push. Also, novices will have a less-than-ideal bar path, which compromises their ability to move the weight. As they practice the movements and the bar path improves, their lifting capacity improves. But this, again, was not an increase in neuromuscular efficiency or even strength. It was just an improvement in the efficiency of the movement due to practice. Improved movement efficiency is not improved neuromuscular efficiency. Improved proprioception is not improved neuromuscular efficiency. To demonstrate an improvement in neuromuscular efficiency, you would have to take someone who has already perfected the movement pattern and already knows how to generate a "maximum effort" nerve signal, and then show improved power without a corresponding increase in strength or muscle mass.
Pretty funny all the people that lose their shit over unproven or just plain false/stupid statements about body building and strength. See it all the time even fights erupting 😂 whatever who gives a f do your thing why you mad bro just preach it lol 🙏
If the two mechanisms are not separate then how do we explain guys who can lift big weights but don’t have very big muscles compared to a bodybuilder who may have lower numbers on the bar?
Maybe some people just have awesome motor unit recruitment. Plus bodybuilders try to lift as much as possible and when you see them 'compete' they are depleted AF anyway.
Are U kidding me? Of course your nervous system gets fatigued from pushing yourself to lift heavy weights. And as a beginner U get better at pushing yourself as time goes by. It's a straw man argument that it doesn't go along with bigger muscles. Who ever said that?
If 'he' gained 10lbs in a week that'll be fat deposition from a Rippetoe endorsed diet, glycogen stores, inflammation from a powerlifting regime that he's not used to. How much muscle has been grown? In reality can it even be a 1lb? I suppose there could be skeletal density increase, which is a good thing.
A good portion of that is “lean mass” which means muscle, bone, tendon, ligament; the rest will be fat, which is less noticeable because of the good tissue that has been grown.
@@gsquared2394 Indeed. It would be nice if Rip could internalize the fact that not everyone is a competitive powerlifter who needs to be obese to compete though.
@@edwardburroughs1489only multiply powerlifters and superheavyweights are fat. The top guys in every weight class will almost always have visible abs and bicep veins.
@@edwardburroughs1489 Trying to only eat enough extra calories to grow muscle without ever gaining an ounce of fat means you'll be failing lots of sets and making very, very slow progress, if at all.
I think the CNS does adapt. Trained lifters have the ability to recruit more muscle fibers when lifting. You become more "coordinated" for lack of a better word. You have women training in your gyms and you sit there with a big coffee cup with breasts on it? Pretty disappointing. You can be strong and not a douchebag - you know that right?
The fucker gained 10 lbs of mostly fat and his strength improved in all the lifts because he simply learned to do them better. They didn’t get stronger because of significant muscle gain.
