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CNS over training

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phil nosko
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2007/06/15 12:33:00 (permalink)
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CNS over training

It is generally accepted that if you train over 90% of your 1 rep max for more than a few weeks you will over train and your lifts will regress.If you trained bench for instance this way and over trained,would it make your progress on the squat and deadlift stall as well?ie if you over train on a certain lift does it only negatively affect the parts of the nervous system that are involved in that lift or does it negatively affect the whole nervous system?I know it probably sounds like an odd question but I have wondered if I was to train bench with just singles as an experiment and it wasnt to work will it also affect my other lifts? I hope what I have said makes sense and thanks in advance for any replies.
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    stephen77
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    RE: CNS over training 2007/06/15 13:49:01 (permalink)
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    you can train with over 90% with out over trianing as long as frequency between sessions and volume is not to high.

    though other people will prefer different methods.

    over trianing does not happen over night as well
    post edited by stephen77 - 2007/06/15 13:51:43
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    Mobster
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    RE: CNS over training 2007/06/15 14:20:03 (permalink)
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    ORIGINAL: phil nosko

    It is generally accepted that if you train over 90% of your 1 rep max for more than a few weeks you will over train and your lifts will regress.If you trained bench for instance this way and over trained,would it make your progress on the squat and deadlift stall as well?ie if you over train on a certain lift does it only negatively affect the parts of the nervous system that are involved in that lift or does it negatively affect the whole nervous system?I know it probably sounds like an odd question but I have wondered if I was to train bench with just singles as an experiment and it wasnt to work will it also affect my other lifts? I hope what I have said makes sense and thanks in advance for any replies.


    Depends on the movement but also on the frequency and rest as per stephen77's reply. For example if it is a big compound exercise like Bench, Deadlifts etc etc then most find more than once a week (esp without 'assitance') too much. 25% might be ok with 2x a week but more than that will affect the CNS as you ask.

    Smaller muscle groups and many isolation movements do not affect the CNS in the same way. That is not an excuse to curl every day as the muscle itself still needs to recover. In my case the grip and forearm movments I do are rarely repeated more than 2x a 9 day cycle but because they do not affect the CNS as much as a heavy bench or leg session I can do then that often against the 1x per 9 days that the compounds get.

     
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