CNS vs. Peripheral Fatigue

The title is a topic that’s come up a lot over the years, and it’s been on my mind lately. I’ve written about this quite a bit in the past, on forums and in some detail in Maximum Muscle, but I think this is something that could use some elaboration for my blog audience and those of you that aren’t familiar with my older writings.

I also want to scoop all these upstarts that think they’re on to something. What I want to do is define “CNS Fatigue” and talk a little about fatigue in general, as it relates to strength training and exercise in a broader sense.

Firstly, just so we’re all on the same page, CNS is short for Central Nervous System. That’s the brain and the spinal cord, for you bio-illiterates.

Fatigue, at least in exercise-science terms, is a reduction in your ability to express physical fitness for a given task. Fatigue is a temporary reduction in your ability to perform at some activity, in other words. Note also that fatigue is fairly specific, although like everything else it can overlap with other things. Get tired from lifting weights and you may still be able to go for a run, as an example.

Fatigue can be both slow-acting and fast-acting, depending on the activity and the rest time allowed. Doing singles with 10 minutes rest between each rep will generate less fatigue than doing sets of 10 with 60 second rests between each set. Work out every day and you’ll accumulate more fatigue than working out once a week.

Fatigue is largely a function of the work:rest ratio, in other words. More work and less rest yields higher fatigue.

CNS fatigue (also known as central fatigue) is therefore a reduction in performance attributed to factors in the CNS, as opposed to the peripheral nervous system and neuromuscular system (peripheral fatigue; that is, the rest of the body besides the brain and spinal cord).

The question is, how much can you separate the two? It’s hard to distinguish central (CNS) action from peripheral (rest of the body) action because the CNS tends to influence everything, and is in turn influenced by everything. CNS fatigue will filter down through the rest of the body through hormonal feedback loops and similar mechanisms, so it’s not always so clear-cut.

Read moreCNS vs. Peripheral Fatigue

Rep Speed, Fatigue, and Motor Units

It’s been awhile since I’ve written a good old-fashioned hater post, which is ironic since that’s one of the reasons I started this site: to serve as a place to rebuke claims of guru bullshit. I’ve pretty well gotten away from that lately, for better or worse, but today I saw something that got me interested enough to write up a response.

Namely I want to talk about this recent obsession with movement speed (tempo) and motor unit recruitment. This is being touted as “revolutionary” by certain parties; although it might be new to the current crop of would-be Internet lifters and bodybuilders, this is not a new concept. In fact, in my brief decade in the gym, I can remember running into that same idea in half a dozen places in the early days of the ‘net, back when places like Deepsquatter and MFW were the only real places to get decent info.

Read moreRep Speed, Fatigue, and Motor Units

Remembering Unloading Weeks

You grow outside the gym, not in it. That’s the mantra so often repeated, used to justify everything from training a muscle group only once a week to taking off whole months from exercise. There’s certainly a lot of truth in that statement. One thing that’s come into vogue these days is the concept of the unloading week (sometimes called deloading; it’s the same concept) where you do what the title says: remove the training stress from your body to “unload” it.

This is a valuable tool. Yet, as obvious as “take it easy” is, I don’t think a lot of people get it. So I want to talk about that.

Read moreRemembering Unloading Weeks