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CNS

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defected
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2008/05/21 13:52:36 (permalink)
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CNS


Does anyone know any info, or any good links. About the role the central nervous system plays on recovery. I've read the article on Muscletalk, but it didn't cover all the aspects I was wondering about.

I've read in places, that because of the shock of training it takes 24 hours for it to recover and repairing muscle damage to take place. Which would mean, that some slight changes in my training shedule would be benificial.

Any help would be great cheers.
#1

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    Icemansoldier
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    RE: CNS 2008/05/21 15:36:25 (permalink)
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    post up your routine and let the MT'ers help you
    #2
    defected
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    RE: CNS 2008/05/21 16:50:17 (permalink)
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    Currently doing a three day split with a days rest in between each workout. So working each muscle every six days. I'm not to concerned about my routine as it seems to be working ok so far, just want a better understanding of the CNS to help me get that little bit more out of it.

    Workout 1
    BB press
    Incline press
    Shoulder press I use the machine for this one rather than free weights and do three sets on each grip.
    Dips
    Excuse the lack of names for this one. Use a cable machine with a straight bar pulling it down then use a rope curling it out at the bottom of the movemnt (not sure what the name of this machine is, but think you'll get the idea)
    Pec deck, or what ever the term is.

    Workout 2
    Bicep Curls
    Not sure the name of it buts its lick the chest exersise machine but you do it the other way round to get your back and lats.
    Lat pull down.
    Hammer Curls
    Then on to the cable machine again. Using a straight bar, pulling it straight up and down, but not going all the way down, so to maintain resistance all the time, then using the same thing, do half the reps, only half way up then the rest all the way up and only half way down.
    Not sure the name again, but would be the same as doing a row, but using a machine to do it.

    I do three sets on each, trying to set the weights so I reach failure before 8 reps, as I've notices I dont improve my strength past that.

    Workout 3
    Squats, 3sets 5 reps, then one burnout set with less weight.
    Leg extension, think drop sets is the term. 15reps 5 second rest 15 reps, rest last 15 reps. Three sets of that. I also do that on
    Leg Curl.
    Inside of the legs
    Then outside of the legs.
    Calf raises 3x20.

    I'll be doing this routine for another 4 weeks, usually do this one for 6 weeks, then change it all around for 4 weeks with some thing else, then back to this one, as its gives me the best results.

    Sorry about the names, never really pay attention to what each exersise or machine is called.

    #3
    b5l4ll
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    Icemansoldier
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    RE: CNS 2008/05/21 19:11:37 (permalink)
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    Do you mean so you dont burn out your cns? You mean how many set/reps for each exercise and how many times a week etc.?
    #5
    Drew Price
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    RE: CNS 2008/05/21 22:26:18 (permalink)
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    [shudder]

    Urrgh, just reading that routine made me feel dirty! Where do yu train mate, David Lloyd? How long have you been training?

    Have you read this: http://www.muscletalk.co.uk/article-beginners-first-stop.aspx ?

    Please please do.

    In answer to the Q: There's so many isolation exercises and machine movements I wouldn't think it were possible to burn out the CNS with that! You still have to prioritize sleep though. Remember: when you're using splits the CNS is not effected nearly so much, so I think yes - you'll be alright.
    #6
    defected
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    RE: CNS 2008/05/21 23:47:45 (permalink)
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    ORIGINAL: drewsky

    [shudder]

    Urrgh, just reading that routine made me feel dirty! Where do yu train mate, David Lloyd? How long have you been training?

    Have you read this: http://www.muscletalk.co.uk/article-beginners-first-stop.aspx ?

    Please please do.

    In answer to the Q: There's so many isolation exercises and machine movements I wouldn't think it were possible to burn out the CNS with that! You still have to prioritize sleep though. Remember: when you're using splits the CNS is not effected nearly so much, so I think yes - you'll be alright.


    Thanks for answering the question, but do you not think it would be more helpful to point out, where you think I'm going wrong. Rather than the reaction you've given.

    I've read that article and I don't really see what your getting at other than, maybe doing a couple to many exercises per split.

    I've been training for three years.
    post edited by defected - 2008/05/21 23:48:14
    #7
    cliff_vtr
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    RE: CNS 2008/05/22 00:15:02 (permalink)
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    heavy squats and deads fry my CNS

    67.4K BW
    170K Squat
    110K Bench
    225K Deadlift

    My Journal
    #8
    Icemansoldier
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    RE: CNS 2008/05/22 10:49:52 (permalink)
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    WORKOUT 1
    BACK BICEPS & TRAPS
    Lat pulldown (to front) (3/4sets)
    D'bell Rows (3/4 sets)
    Deadlifts (4 sets)

    Barbell curls (3/4 sets)
    D'bell curls (3/4 sets)

    (Or choose any 2 bicep excercise and do a total of 8 sets)

    Shrugs

    WORKOUT 2
    LEGS & SHOULDERS
    Squat (4/5 sets)
    Leg Curls (4 sets)
    Calve Raises (4 sets)

    D'bell Shoulder Press OR Barbell shoulder press (3/4 sets)
    Side Laterals (2/3 sets)
    Front Raises (2/3 sets)

    WORKOUT 3
    CHEST AND TRICEPS
    Incline Barbell (4 sets)
    Flat Barbell (4 sets)
    Flys (2/3 sets)

    Close grip bench press (3/4 sets)
    Cable pushdowns (3/4 sets)

    For pictures and descriptions on how to do exercises and to find new exercises have a look here this tells you near enough every exercise in the book:

    http://www.bodybuilding.com/fun/exercises.htm

    Hope the above helps
    #9
    Drew Price
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    RE: CNS 2008/05/22 17:38:53 (permalink)
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    ORIGINAL: defected

    ORIGINAL: drewsky

    [shudder]

    Urrgh, just reading that routine made me feel dirty! Where do yu train mate, David Lloyd? How long have you been training?

    Have you read this: http://www.muscletalk.co.uk/article-beginners-first-stop.aspx ?

    Please please do.

    In answer to the Q: There's so many isolation exercises and machine movements I wouldn't think it were possible to burn out the CNS with that! You still have to prioritize sleep though. Remember: when you're using splits the CNS is not effected nearly so much, so I think yes - you'll be alright.


    Thanks for answering the question, but do you not think it would be more helpful to point out, where you think I'm going wrong. Rather than the reaction you've given.


    Mate, above consists of some light humor, an answer to your question, a question from me meant in all seriousness and a strong hint or two on how you could improve things. I'm serous: do you workout in a gym that has barbells and heavy dumbbells etc? Is there a reason you're not prioritizing the use of them?

    ORIGINAL: defected
    I've read that article and I don't really see what your getting at other than, maybe doing a couple to many exercises per split.

    I've been training for three years.


    One year, three years it makes little difference you should aim to use the majority compounds lifts with a FEW isolation exercises with the use of machines kept to a bare minimum. As the article alludes to. Yes it;s an article for beginners but as you will have seen it's also a reminder to the more advanced trainee about the fundamentals
    post edited by drewsky - 2008/05/22 17:47:47
    #10
    Icemansoldier
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    RE: CNS 2008/05/22 18:37:28 (permalink)
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    Sorry off topic, but drew what do you do, are you just an nutritionist, what pay like...... because i would like a career that is sport related and i want to be a PT but the money can be shi* so can you suggest any other future careers that pay well? (Im currently doing Sport and Exercise Science in college then plan to do a sport science degree in uni)

    cheers
    #11
    defected
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    RE: CNS 2008/05/23 14:40:16 (permalink)
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    ORIGINAL: drewsky



    Mate, above consists of some light humor, an answer to your question, a question from me meant in all seriousness and a strong hint or two on how you could improve things. I'm serous: do you workout in a gym that has barbells and heavy dumbbells etc? Is there a reason you're not prioritizing the use of them?




    Sorry, we may have got off on the wrong foot there.

    The gym I use has every thing you'd expect from a decent gym, DB's up to 60kg, so more than I'll ever need. Every kind of bar you can think of and a few machine's that would look more at home in a medival dungeon. Then all the usuall new machines and CV equipment.

    I would not say I neglect the free weights to much or have any thing against them. I start with them every time, then on to the machines or cable pully's to finish them off. Other than the legs, which is nearly all machines apart from squats.
    #12
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