Doing Low Reps with high intensity(percentage of 1RM) guarantees Central Nervous System(CNS) efficiency to rise through the roof. Sports like Powerlifting, Olympic Weightlifting require high levels of efficiency; this type of training can increase your voluntary strength without gaining a single pound. This works because the CNS of an average Joe can only recruit 30% of the motor units(bundle of muscle fibres), leveling the CNS efficiency can recruit up to ~90% of the motor units. CNS efficiency is best trained by using low reps, 1-5 Reps.
Low reps are the easiest to train the CNS; it can also be trained by Bodybuilding rep schemes such as 8-15. However, when one uses 8-15 reps with moderate intensity, only the last few reps have a chance in significant CNS stimulation. An example of a CNS intensive workout would be 2x3reps using 95% of the 1RM on the Back Squat.
Intense CNS workouts should be performed with caution as the Central Nervous System cells require a longer recovery than those of muscles; CNS cells require roughly 6x more rest than a muscle cell. A person with great CNS efficiency should only have 1-2 intense CNS sessions a week, 3 is pushing the envelope. A good example of understanding CNS training frequency can be learned from Ben Johnson, Canadian Sprinter who ran 9.72 in Seoul, Korea. Charlie Francis, Ben Johnson's Coach, says in his book "Charlie Francis Training System" that Ben would rest 10 Days if a PR performance was ran. Whereas an average Joe with a weak CNS could run PR's on back-to-back days. Charlie Francis suggests that a person should always rest a minimum of 48 hours.
Low reps are the easiest to train the CNS; it can also be trained by Bodybuilding rep schemes such as 8-15. However, when one uses 8-15 reps with moderate intensity, only the last few reps have a chance in significant CNS stimulation. An example of a CNS intensive workout would be 2x3reps using 95% of the 1RM on the Back Squat.
Intense CNS workouts should be performed with caution as the Central Nervous System cells require a longer recovery than those of muscles; CNS cells require roughly 6x more rest than a muscle cell. A person with great CNS efficiency should only have 1-2 intense CNS sessions a week, 3 is pushing the envelope. A good example of understanding CNS training frequency can be learned from Ben Johnson, Canadian Sprinter who ran 9.72 in Seoul, Korea. Charlie Francis, Ben Johnson's Coach, says in his book "Charlie Francis Training System" that Ben would rest 10 Days if a PR performance was ran. Whereas an average Joe with a weak CNS could run PR's on back-to-back days. Charlie Francis suggests that a person should always rest a minimum of 48 hours.
Liao Hui, an Olympic Weightlifter from China.
Liao demonstrating great CNS efficiency as he prepares his pull.
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