Central Nervous System and Exercise

What is Central Nervous System or CNS :

Simply, CNS = Brain + Spine. The spine carries signals to the brain and back.
It is a constant feedback mechanism (input-output)
CNS is directly proportional to external stimuli like sensations, memory, speech etc. Therefore, if your external environment sucks, your CNS will shut off pretty quick
This will lead your will power battery to drain – you will break and give up!
A fight with your spouse or a scolding from your boss will make your lifts go down the next day.
Unless you know how to control your inner well being and hence control the response to your external environment.

Constant feedback mechanism. Copyright @Liftnwander

WHAT FACTORS AFFECT THE CENTRAL NERVOUS SYSTEM?

HOW TO KNOW THAT YOUR CNS IS FATIGUED ?

Below are few indicators :

1. Grip Strength : You will most definitely feel your grip unable to maintain a strong hold on the implement that you use. This is directly proportional to the freshness of the nervous system. If your palms aren't feeling strong, this is an indication that you need to make some change.

Hand grip is a readily available tool to assess grip strength. http://www.bbe-boxing.com/product/york-fitness-soft-hand-grips/ — Hand grip is a readily available tool to assess grip strength

2. Reduction in lifting speed :

Once you are under the bar, you will notice a higher rate of perceived exertion (RPE) even at a lower % of your max weight. Even 65-70% will feel like a 85-90% and thus this will indicate you need to regulate your workout for the day. Your planned dynamic effort session will most definitely become a max effort and hence assess smartly and don't go by the plan, go by how you feel.

3. Grumpy Behavior :

This one I can relate to the most. If your CNS is down since quite a few days and you're still lifting as per your "plan" you will frequently notice brain fog and feel drained out. Imagine training in the morning and coming out of the gym with a brain fog, irritated and volatile. Now imagine going to work or meeting your friends or family like this. It sucks right?

But this is a very good indication that you need to be a smart meathead, not just a meathead, with literally dead meat between his eyes :))

4. Felling sleepy all day :

This one is in continuation to the above point. In addition to the brain fog and volatile behavior, you may also feel sleepy and unmotivated throughout the day with cravings of sugar. More so, the cravings really don't go away even if you gorge on chocolate. Take care, assess and make some smart regulations in programming.

HOW TO EXCITE / ACTIVATE THE CNS ?

CNS is like a light bulb, it lightens up and shines!!

Ever felt sleepy and tired early in the morning while heading towards the gym or late evening right after work, all sucked up?

Before even touching the weights, include an activation drill towards the end of your warm-up to excite the CNS and wake the system up.
This will make sure your nervous system is fired up to lift optimally as you have planned and recruit as many high threshold motor units (HTMU) to maximize strength and muscle gains.
CNS drill : 3-5 sets of 3-5 reps of either Throw, Jump, plyometrics, 10 yard sprints, dynamic effort lifting.

Use Med-balls, Kettlebells, bands or bodyweight. Copyright @ Liftnwander

WHAT TO DO WHEN MY CNS ISN’T FIRING BEFORE LIFTING?

Autoregulation !!! Below are a few examples that one can refer to. There are many more techniques to switch things up when CNS isn’t firing and performance is reducing.

1.Change up your max effort lifting – if you had planned 3RM on that day, do a 6 or 7 RM @70% weight.

2.Use “concentric only” exercises (which provide resistance in the lifting portion, not in the descending/negative portion). Preferably done using Resistance bands or chains.

3.Reducing total training volume while simultaneously checking how you feel during your workout. E.g. If you are all worked up after your second exercise, drop the accessories

4.Don’t take your lifts to failure, keep 2-3 reps in the tank.

5.Do a Neural primer workout with the least complex movements.

6.Try sleeping more and eating more whole foods while resting for the subsequent 48 hours minimum.

7.Using mini mobility drills during rest days

There are a lot many components affected by your training and CNS is the most important factor. It is the central processing unit which, if turned off, will hamper the functioning of all other factors.

I would love to know your thoughts on this.

Until next time.

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