Maximize Motor Unit Recruitment - Get Bigger, Leaner, and Stronger, with Chad Waterbury | NSCA.com
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- Опубліковано 5 вер 2024
- In this video from the NSCA's 2013 Personal Trainer Conference, Chad Waterbury discusses how to maximize motor unit recruitment. Chad discusses three ways to recruit more motor units - lift heavy, accelerate sub-maximal loads, and train with high-tension movements.
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Ironic that a fitness video packed with the essentials of muscle training has so few views, yet the bro science fitness channels get flooded with visitors.
Athleanx
This country doesn't respect science
That's because people are dumb fux
best presentation ever on muscle recruitment
I've always liked training like this for maximum power. I get my best size gains when I slow down on the eccentric portion of the lift (but using maximum speed during the contraction phase). When I go for more eccentric overload, however, I tend to decline in power and thus I need to cycle back. Just be forewarned, training like this will make you a target for countless self-proclaimed gym gurus offering free advice.
This is a great presentation but the camera work is terrible, focuses too much on him when they could easily have had him and the entire slide in the picture... I was able to understand and grasp what he was saying but he was pointing to stuff that wasn't even in the camera view. Other than that though this was amazing to watch so thank you.
On a side note too it seems to pretty much be in line with his 10 x 3 science article in t-nation as well. Chad is amazing and super knowledgeable.
26:50 is a great breakdown
This is spot on in line with Pavel Tsatsouline’s newest exercise regimen “Strong Endurance”.
Love this ideology of training from both a functional strength and rehabilitation standpoint. It’s the “farmer’s strength” mentality and there’s a reason it works.
Good times y’all, cheers.
Kettlebells WRECK your joints
This is GOLD! I'd like to point out that Chad mentions that the client is already demonstrating good form and I'm assuming he means by that they are not using momentum to create the fast movements he is referring to as that would reduce the tension on the working muscle. I would have asked about that if I was in the audience. As some people may confuse what is being said with just getting the weight moved as opposed to using the working muscle(s) to move the weight as fast as you can against resistance. It sounds the same in writing, but vastly different in practice.
Forget my last comment listened all the way to the end
18:36 gold!
The part about fear holding us back is so true. I definitely only do a 1rm deadlift to a level of intensity that I think I won't get hurt while doing it but if someone had a gun and put 10kgs more than my max and said lift it or I'll kill you! I think could lift it or at least put in the best effort I've ever done. It make me think how hard am I actually really trying.
thats why Bodybuilders all have trainers. We normally don't push ourselves to the limit without some "help"
Horable camera man!!!!!!
or Editor :/
Because thsy don't wanna show whole ppt to everyone
Great video. I have also noticed insane gains this when switching from Bodybuilding to Powerlifting and even for hypertrophy workout I keep it to 5-6 reps.
Any more than 8 is pretty much unnecessary fatigue.
Waterbury is da man!
chad waterbury is a genius followed his methods for 10 years
And you can tell he is a walking billboard for his programs, which is more evident than any other NSCA speaker I have seen.
I have had some theories about motor recruitment for about a year now and haven't been able to find Studies and abstracts to help learn more. If anyone has some resources, i would appreciate it.
This guy is a Chad
So, one would be starting with 85% 1RM going by 10 sets of 3. What about warm up sets?
It would have certainly been a lot better if the camera was directed at the visual aids.
So 8reps is good for hypertrophy or 12-15 reps? ( both having failure on the last rep )
So max motor recruitment building happens when you do hypertrophy drop down step workout i.e exhausting the muscle completely
Thank you so much coach.
So does doing 1 heavy set for 3 RM and then doing a drop set with a weight you can accellerate very fast or say another 5 reps, is that good program design? or would it be better to do a full rest period and do the lower weight high velocity set then?
No subtitles 😭
This talk really messed me up. How relevant is that still today? Because almost everyone agrees to the fact that getting close to failure is the most important factor for hypertrophy, regardless if 6 reps where done or 20 for example. According to his theory getting close to failure won't lead to muscle growth and it's just fatiguing the slow twitch fibers.
Elite Class:)
I don't get it. He claims that the smaller motor units get triggered first. As the set proceeds, then these cut off, but, when they do cut off, are not the larger motor units then engaged to compensate?
You have it wrong. The small motor units are the first to engage and the last to disengage. In other words, large units are "hesitant" to engage until they need to. But as soon as the smaller ones can do the work, the large ones disengage.
This is from an article of his in t-nation:
This is the first place that most people get into trouble. Since
the largest motor units are recruited last, people equate that with
meaning "the end of a set." This is wrong, wrong, and more
wrong. You can recruit all of your recruitable motor units
within the first or second rep, if the load is heavy enough
and the speed is fast enough. As a gross generalization, you can
assume that the load must be 60-100% of your one repetition maximum
(1RM) to recruit all your motor units.
The way he is saying it makes me think that, in the wild, your body is not going to utilize every single ounce of motor unit that is available because you have dropped off the motor units in the Type IIa enough to a point you are unable to utilize Type IIb/x and get eaten up by predators?
Believe me, it makes a lot of sense that you will utilize all motor units from greatest to least when you begin running away from a predator and start slowing down when high threshold motor units are fatigued so that it’ll then be using low threshold motor units because it fatigue less. But to think you are unable to utilize ALL of your motor units doing slow reps to failure boggles my mind. And he did say science couldn’t prove it until today. So he’s just speaking all theory?
I've heard Chad on B Paks pod cast and I'm struggling with a couple of things. Firstly doesn't this relate specifically to strength training rather than hypertrophy? Isn't this just confirming conjugate is best for strength training?
yes, that's what it sounds like. It works for hypertrophy also. I have been keeping my reps between 5 and 8 with heavier reps, heaviest no more than 5, and I have made the most muscle gains now (switching to Powerlifting) than my 18 years in Bodybuilding
Sounds like his thoughts on larger motor units dropping off contradicts Beardsley's effective reps model.
@@boxerfencer indeed although I think Chad is talking about strength training and effective reps tends to relate to Hypertrophy. I do like the basic principle of effective reps although I think of Borge Fagerli as the first person to put it forward as an idea. I like to use his Myo reps when I am starting to see a reduction in results from heavier lower rep training, which usually coincides with a few small niggles!
@@simongibbs7224 yes, Borge popularized the idea. Beardsley gave it scholarly spotlight, legitimacy, and a larger theoretical framework.
As for Chad's take, he's describing how recruitment works in an overarching framework, which encompasses all strength work, and if true seems to undermine the effective reps model, because while the latter describes last reps recruiting the largest motor units, Chad's model literally says the opposite. This suggests myoreps are largely a waste of effort.
Waterbury is da man!
DO U HAVE THE POWER POINT ?
I'm sorry, but you would need to get the powerpoint directly from the speaker.
so once you pass 10 seconds in a set and the fast twitch muscle fibres get exhausted and start to tap out, will you recruit more slow twitch muscle fibres?
And it was all yellow
So it seems
27:44
Exactly! Fast and slow twitch muscles. Not sure how a professional could misunderstand this concept.
How does this apply to training an endurance runner? 1 to 5 mile races? Do you want to train the smaller motor units?
Smaller motor units are more metabolically efficient, essentially, they require slower impulses and less energy for contractions. He's talking about the opposite, what would apply to a sprinter. Someone who needs to explode off the blocks and recruit the biggest baddest energy guzzling fibers they can to cross the line first.
Yep
Wrong I haven't watch this video yet i just read the comments basically you need cardiovascular and mascular endurance so mostly type 1 fiber 25 -35 present of one rep max and for not really long distance running 400- 800 might a mile you need IIa type
@@panoskaiolakala1053 so I run 800m and mile in track. Will weight training help significantly? I've been lifting 2x a week and dealing with more fatigue on my runs as a result
@@snakey973 the 800 is a brute
this guy misses the force velocity relationship. fast velocities produce high motor recruitment but low forces.
what does that mean and how can we implement
Excuse me if I’m wrong, (which I could be), but if you’re increasing motor unit recruitment, you’re increasing contractile strength in a muscle, therefore increasing ability to produce force - which is strength. Let’s not forget that
F = M x A
@@noahleonard8184 yes, thats the general law of force. but muscle fibers get more and more inefficient at high velocities, so a fiber will generate a higher force when its activated and contracting slowly. so a high effort against a high resistance/weight results in a slow speed but high force. the same high effort/motor recruitment against a low resistance/weight results in a high speed but a lower force than in the other scenario.
@@timbusta9808 good word man
@@timbusta9808 There is a specific weight pertaining to a percentage of 1rm that will yield the highest power output without sacrificing much weight. For example 60-70% range will still allow the lifter to exert near maximum velocity. This is what Chad is referring to. Also he includes the 3 ways to get bigger, leaner, and stronger (as well as powerful) and he makes it clear that all 3 should be incorporated.
Menzer was right
this is( kind of) the same thing Mike Metzger said. my question is then why does hypertrophy occur more frequently in lifters who go to failure and beyond, I.E. partial reps, drop sets, myo reps etc?
I wonder if it really does or is that just evidence based on lifters who only train that way, because that's been bodybuilding dogma for decades, and not this way? IMO Chad is teaching a way that's smarter, not harder but both may reach the same end result
Can’t see the whole graft that’s lame
the lecture is very informative but the footage is just awefull
Does anyone have a "go to" for "Super Charging the Nervous System" for my training I seem to be hit and miss. I would like to have a warm up for myself and clients to prep the CNS/PNS for work.
Try Meditation and Qigong, your nervous system will be primed and ready to fire off those motor units like never before!
Cocaine
Cal Dietz does the opposite. He believes in impulse and eccentric load.
That is correct..
@@djolleolle8533 so both can't be wrong ?
Cal uses clusters also. He doesn't use sets of more than 5 reps even with low loads
Camera man should be change
There's a new batch of interns for every conference. ;) Keep checking out videos to see how they do.
You have to progress into hyperplasia to build muscle..5 x 10 ....if you get sore you've achieved this...take seven to ten days off, eat well and body will repair with new muscle fibres= getting BIGGER. The presentation falls short.and over complicates although makes interesting points.
just train harder than last time : Greg Doucette
This is completely wrong. That guy‘s a good story teller but from a scientific point of view he gets it very wrong. All muscle fibers are recruited by high intensity/demand. Thats why you could move a weight as slow as you want, when the muscle fatigues you recruit all fibers in order for the muscle to finish the task. Its crazy how wrong he is!
All fibers do not get recruited. It is virtually impossible for anyone to voluntarily recruit all their fibers, you would tear tendons and ligaments. The body has it's own governing system and will shut things down.
Hennemans size principle says that the smaller motor units are recruited first. Hennemans size principle hasnt been proven wromg in my knowledge
Gymnasts are selecting for their genetics …poor argument
best presentation ever on muscle recruitment