Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you. ❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤
You, my friend, have done immaculate research and practice. Your dedication to trying something you've never tried before and then just doing it over and over again until you are good at it is admirable, and eminently worthy of imitation!
Mike Mentzer Had it all right. And am 100% Sure that His Training is awesome for tendon strenght, too, and flexibility so i nearly can do the splits in only half a year of (sometimes even irregular Training) with strength Training 1x a week upper Body and 1x a week lower body
One thing I learned years ago is that if you hang on a bar every morning, you have a good reference point of how your CNS feels for the rest of the day.
@@UNOwen-nn6ui I would highly doubt 90% of the viewers here could last 5 minutes. Well I would start with 30 seconds every day and go a little bit longer at night to get that extra stretch or just do a minute in the morning or even 20 seconds. It's just a good way to stretch out the rib cage and the shoulder girdle as well as get your grip to wake up, and it'll act like a test to see if you need to take a day off. I hold a deep squat for 5 minutes sometimes 10 minutes or even 12 minutes every day. I don't want to hang for more than 2 minutes at a time if I did. That is definitely a lot
@@LatimusChadimus max i can do is 50-55 sec for now. So lets say 30 sec in the morning and max but not more than 2 min. in the evening? I can do that. Deep squat feels nice, not strenous at all i can do that for like 10-15 min. no probelm. Never tried 20 min. eventually my muscles in my feet, the sole get sore. Thanks for taking the time to answer my question
@@UNOwen-nn6ui yeah I don't always do a max hang unless I'm really really sore in the lower traps and just want to get some decompression at the connection points, but doing it every morning like I said it's just a good gauge recovery. Have you ever tried maxing out your horse stance? I know Adam has brought it up on the channel before and I do them daily, sometimes I mix other movements to go with them like Tai Chi, Indian clubs, rope flow, presses, as well as isometric holds. I even did one where I put a 50 kg barbell and held it in my elbows for 59 seconds in the horse stance and the longest I ever got to, by itself, was 5 minutes but I really don't see much value in pushing it beyond that. It did help with my endurance taking a handmade mudgar from India and I did 360s going for repetitions and then seeing how much time had passed where I got 110 in 3.5 minutes (that was much much harder than sitting there for 5 minutes)
Adam this is the type of content that won't get as many views as a Deadpool training vid, but will make a huge impact on those who watch. I really appreciate this content, man. No one makes this on YT.
Hahahhaaa, no mone makes this eh???? Bul***** I wonder what made him come up with this now!!!!!!! I am the only one that talks about this!!!! He is just talking here!!! I have been living this all my life. Where did he get this idea from suddenly!"!!!! My channel is full of this information!!!!!
There’s mental fatigue and physical fatigue. The nervous system is also recruited in the healing/recovery. But you can fatigue hour body, even if you still have nervous system stress bandwidth. But still, amazing breakdown! Loved all the connections and thoroughness of all the latest literature. Really glad I saw this!
Cool, isn’t it! And a bit creepy looking… As I say: there’s actually two! One for sensation (sensory) and one for control (motor). And they’re slightly different :-)
In fact the motor cortex and somatosensory cortex have an interesting correlation to each other and sit next to each other separated by the central sulcus. You can find the cortexes easily by looking for the central sulcus in the brain.
It’s always nice to see my theories be supported by evidence. I have currently structured my program to be several months of hypertrophy training, followed by several months of strength training then several months of strength endurance training. Build the muscle, teach the body to use it, make it efficient, repeat. It’s a nice way to pace yourself in a lifelong pursuit
@@arelavia225 What would you like shared? I build each block as it comes based on new equipment I’ve acquired and new skills I’m trying to learn. The concepts never change though.
My wife had a stroke after a vaccination shot. No idea if the two are connected but she lost her legs for a while. Kept at it and while weak from age and a senditary lifestyle, she made a full recovery. Never stop, never give up. Never underestimate your abilities. More powerful to you.
Had a bad stroke 7 years ago on right side of body ,2.5 years ago had quadruple heart bypass surgery .Through the grace of GOD at the age of 77 years old I can walk 1 mile mostly hills with a 35 lb weighted vest and weight train to push a 303 lb weighted sled . All to say don’t limit yourself to your current situation. Set a goal to better yourself and stick to it. You can do it . GOD BLESS
My training (and results) completely transformed after finding this channel. Its awesome to see major changes, but its awesome to see you constantly improve too. I remember before you started talking about handstands and how you're doing pushups!? Just when i get down about my progress, i see my mid delt is noticably visible more than before. Or my pushups are that much easier. Its an endless war of attrition fighting over inches. I can't do anything but stretching right now though because a cold wrecking havoc on my body. But I must do what I can. But I love the channel, thanks for keeping it interesting!
This is also why it's important to do every repetition, every burpee correctly. Doing 100 burpees and doing 80 of them badly means someone just detrained themself.
Absolutely, one should always aim for correct execution over pushing for more weight. Only when one can perform the movement in the proper way with the right support, then the stabilizing supporting muscles will allow one to advance the heavier weights but it's also strengthening the bones and joints as well.
@climbinghenge6382 yeah. I remember reading some of his ideas in the Bible of bodybuilding if I recall correctly, though as I've gotten older, I've shifted focus more towards maintaining bone, joint and muscle strength, it helps with my job as well. I started doing something similar to progressive overload with weights not too long ago, and it's allowed my muscles to heal quicker than going beyond my max rep capacity.
Specialist here. Sending strong signals is one thing via heavy reps. Sending the correct signals with strength (neural drive) is entirely different. Wonderful video, I just sent you an email as follow up. Completely agree with you on isometrics and your thought process on them. Improve the signaling of the correct systems, improve potential "strength". This is so extreme that recently I had a 15 year old client who improved his bench by 70lbs in 4 weeks, with zero lifting. Specifically targeting the nervous system to improve muscle recruitment of the correct systems is the future of strength training and rehabilitation as well.
@cashmoney3801 Extrapolating the context of the video and what Anton said, I'd guess he took advantage of the lower fatigue caused by isometric max effort to spend much more time at max effort. As a practical example, lets say I want to focus on neural addaptation for a month. I can either choose isometric or isotonic exercises (like barbell bench press). Say I chose barbell bench, by week four I have either ramped up the weight over time, or focused on maximum effort. If I ramped up, I wont have spent much time practicing max effort at all, and if I focused on maximum effort, I will be so fatigued from maxing out several times a week that I will likely begin feeling weaker by then. If I had chosen isometric instead, I wouldn't have to choose whether to ramp up, I'm practicing max efforts right away. The main advantage is that you can do isometric "sets" longer. If you try moving a 95-100% effort weight on barbell intentionally slower, you'll likely fail the lift and possibly cause injury. So you're allowing neurons more time to "carve" and optimize neural pathways in the former case. It does have it's downsides of course. He touched on a few in the video: isometrics wont lengthen or shorten your muscle, and you won't be practicing the movement itself. There's much more to this, such as at what muscle lengths you train isometrics, how much can you do until fatigue hits you hard (there has to be a limit). If I were to guess, the 15 year old in question would have to be someone who had quite a bit of muscle mass to tap into. Just doing isometrics without practicing the actual movement just won't be optimal, had he benched lightly to drill the movement pattern, he would have increased even more. It's also very likely that the 70lbs increase wasn't correct in that he probably wouldn't have been able to find his actual max bench press in the first place. I.E, some people will add 70lbs to their bench over their first month whether they train isometric or isotonic, just because they have a lot of muscle to tap into.
@@lemiureelemiur3997 While I completely agree with your assessment in regards to isometrics/max etc (you clearly are educated), I actually did not have the athlete do isometrics or anything beyond specific signaling of specifically inactive/poorly utilized areas (in this case specific areas of pec major). I also had him do some extremely limited loading work after this (less than 3-5) with some extremely modified push ups, daily, to test the level of sensation and awareness (level of tension/activation) in this system. No weights were used (beyond very modified body weight) and no isometrics were used. The athlete in question did have some level of mass in the areas mentioned, but extremely poor utilization in regards to what his nervous system was activating. The majority of the mass was centered in the delts/pec minor/traps. The location of the mass itself isnt the end all be all, but it is a clue in regards what systems are being utilized and which are not.
I put the video in an ai resume video to text, then i fed it to gpt asking it to make it short and simple : Lift Heavy & Explosive: Train with heavy weights (up to 95% of your max) to send strong neural signals. Practice Isometrics: Push or pull against immovable objects to maintain maximum neural drive. Repetition without Fatigue: Repeat movements to refine skills and improve motor control. Learn Advanced Skills: Incorporate complex movements for better body awareness. Add Variation: Mix up your training to challenge and strengthen neural pathways. CNS Fatigue Management: Focus on overall stress management to avoid CNS fatigue and maintain performance. Man what a time to be alive
@@soumalyadas1123 type "youtube video summarizer" i used NoteGPT, it summarize any video into a text, that you can then summarize to go straight to the point and not milk me for a 25min video
I am very happy with your content especially focusing om nervous system and some foundation of neuroscience in motor function, as a future neuroscientist in the making i can see you done great homework explaining Important principles ❤
@@TheBioneer that's really wonderful background. I didn't expect it and happy to hear you share the same passion and interest like me . Keep you hard and beautiful work . U are very inspiring ❤️
I've been following this channel for quite a while now, and I'd just like to say it is incredible to see your channel growing and getting the attention it deserves from more audiences, you're amazing, man, and you've helped me a lot in my fitness journey
I am proud. I been on to this since reading Cyclomancy some years ago I would download maps of the brain and all of the bodily systems to use where to send signals to. Glad folks are knowing this stuff
I remember first time at gym after long time, My central nervous system was in bad state but I managed to use my will power so much when doing back muscles that I felt strong pain in my brain, as if I forced to upgrade some dormant nerve that hasn't seen proper strenght training in it's whole life
As a female who strength trains and more I found this extremely interesting -one always hears fatigue can be caused by CNS over stimulated also importantfor females etc etc but this explains it very well thankyou
I started practicing aim training a few weeks ago in a consistent way, and now i find myself going through all your videos, what a surprise :D. Thanks for your work
The best thing for training CNS I found and have been doing for a long time is horse stance. Horse stance is a marvelous exercise for lower body strength and endurance, try doing it daily and you will feel light as a feather, very fast and able to produce a lot of power in a very short period of a second, like a professional martial artist
Thanks for vlogging Adam at The Bioneer. Glad to learn the Central Nervous System recovers well and quicker compared to muscles, tendons etc.. Looking forward to training my movement paterns in weightlifting and skateboarding. Have a good day!
In relation to CNS and coordination and movement, have you looked at the Weck Method, and rope flow in particular? Forgive me if you've already covered it, i'm late 60's and convinced it is improving my coordination and balance. Always hugely impressed with your continuing commitment to finding and effectively communicating ways to improve fitness. Thank you. Also, good to see overcoming isometrics getting some love for their effectiveness and time efficiency
Great video! 💪 I never realized how important it is to train the nervous system for strength gains. It’s not just about muscles, but also about how effectively our body can recruit them. This definitely gave me a new perspective on training smarter, not just harder. Thanks for the insightful tips!
Talk about how the Russians figured out calisthenics should be the base because of the skill acquisition and athleticism that comes from it and the brain gains BDNF brain derived neurotrophic factor
You mentioned allostatic load briefly, and I'm interested in hearing what you've learned about clearing allostatic load. It seems like there are two modalities to this kind of active recovery, one for recovering from mind fatigue, and one for recovering from physical fatigue. How do they differ? How are they similar? And, what are some ways we can do each kind of recovery? Of course, maybe recovery from physical fatigue is passive, while recovering from mind fatigue (corresponding to clearing allostatic load) is active, but I think the questions about comparing and contrasting those kinds of recovery would still apply.
Thats a better introduction than mine thank you very good job now im thinkin if should still write my guide or not i do appreciate you making this video there is an addition to this wich requires you to try to LEAVE YOUR BODY!!
If you're unlucky and develop M.E (post-viral fatigue syndrom, CFS) there's often no way out, because then exertion causes the brain's immune-cells, the Microglia, to release destructive cytokines into the brain, hence you'll feel like having severe influenza (PEM - post-exertion malaise). It's an inflammation-response somehow triggered by exertion.
@@jeanbob1481 Sorry to hear that. -In my 30's I trained every day steadily improving. Then ~once a month I felt spectacularly ill after a training, interestingly not right afterwards - then I as usual felt very accomplished - but suddenly 14 hours later! Then took a pause the next day. Over a period of 2 years these post-training breakdowns gradually became more frequent, once every 3 weeks, once every 2.. Always occurred more than 12 hours after. Until training became impossible & then incredibly ordinary activities like cleaning or walking uphill caused PEM.. Turmeric helps, take it together with fat & black pepper. Also citrulline (increases blood-circulation) - and esp MSM which is biologically active sulphur (taking it w/C-vitamine increases efficiancy) it reduces inflammation + also increases hair growth & improves skin, nails and tendons/sinews. If you can get a prescription - LDN (low-dose naltrexone) and/or LDA (low-dose abilify) can work very well.
@@trond5656 MSM crystal are pretty good. honestly my CFS is mostly controlled nowadays I can still do low intensity and mid intensity but tabatha only 2 times a week tops. I developped MCS(multiple chemical sensitivtiy) and this one is much harder to deal with. All of this started with a death feeling (most likely adrenal fatigue) and eventually I got costochondritis and that one left me in pain for a while then MCS and CFS started once I healed from the costo.
i use video games for reflexes and cardio and flexibility training to keep up with it. takes years to notice but when you do you feel like a superhuman
Reffing Field Sports can do the same. You run, twist, walk, and sprint - sometimes backwards All the while focusing to call fouls you see in a fast-paced game.
Hmm…this explains a lot to me. For example when you do bench vs pushups or lat pull downs vs pull-ups. They don’t translate all that well because circuits that fire together wire together.
"Strength is also a skill and skills are learned through repetition." Someone has never had to restrain a person with special needs, my cousin used to break the fingers of doctors and nurses as a kid and as an adult he can and does break limbs if he wants to when he gets upset and he's never worked out a day in his life.
This is actually relevant and often related to neural drive and hormones. Essentially they can recruit a greater number of muscle fibres than most people can most of the time. Combine that with less regard for their own safety (in some cases) and that’s why it’s so difficult.
This why maxing out occasionally while lifting is important because your body becomes better at recruiting more motor units the more you try to lift maximum loads.
Just like everybody has the ability to lift their big toe off the ground while leaving the other four planted, but it's really really hard to learn if you don't try.
@@lilmanlil6852 you're going to have to concentrate a lot a lot. If you have a decent amount of body awareness with the mind muscle connection, give it a try and be patient. There's no way to teach it, you just have to concentrate and try and concentrate some more and try some more
Last time i went to the gym, i could squat 10 reps with 32.5kg worth of plates (then proceeded to do 4 more myoreps adding to a total of 14 reps) on the smith machine and then after 5 or so minutes of rest on the 2nd set i could only do like 3 reps, and after that i didin't even bother with myorepping because yeah i realized that my CNS was beyond fried from a single set of smith machine squats wich is crazy because i did drink coffee before this leg day (i try to only drink caffeine on leg days to help my nervous system a little bit). My quads are strong, but my central nervous system sucks ass.
this is by far the most ignored aspect of movement training in parkour. the sad thing is its probably the most important thing to train if you want to be able to do long, complex and difficult sequences of movements. especially if you are having to improvise them, you'll see a huge difference in capacity to improvise movement efficiently/quickly between those who train the electricity that controls their muscles. a lot of my own training is simply for trying to reestablish coordination and proper posture etc from losing most/all of my muscle mass so many times in my life, that it basically causes me to forget how to walk/move around/sit down, because my body broke down the muscle and fascia that was being used to do it before. however, it was a blessing/curse situation, because it caused me to understand the processes of human movement much more intimately and allowed me to plan out the most effective/fast ways of developing those skills again. isometrics are by far the most neglected/ignored/underrated exercises when speaking of things that cause massive improvements with the least amount of time/effort invested. i dont think they should really be done in isolation tho ironically. stopping in the apex of a rep and holding it while you very deliberately try to control other parts of your body in ways they werent being used before. its much more chaotic than you're probably used to, but thats the point. the more scenarios you put your muscles into, the more they will develop and the more versatile they will be. like doing a basic dumbbell curl, your stop once the weights are up to your chest and flex/hold your chest and arms almost as hard as you can, then do a pistol squat or some leg focused movement, and when you come out of the squat, release your arms and chest like you would from a normal curl. things like that create soooooo much more neural connection/resilience than just doing any given lift on its own. it also helps develop a much stronger fascia net around your muscles
Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
I sent you an email big dog 🙏
@@Spartan639what’s his email address
Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you.
❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤
You, my friend, have done immaculate research and practice. Your dedication to trying something you've never tried before and then just doing it over and over again until you are good at it is admirable, and eminently worthy of imitation!
Mike Mentzer Had it all right. And am 100% Sure that His Training is awesome for tendon strenght, too, and flexibility so i nearly can do the splits in only half a year of (sometimes even irregular Training) with strength Training 1x a week upper Body and 1x a week lower body
One thing I learned years ago is that if you hang on a bar every morning, you have a good reference point of how your CNS feels for the rest of the day.
How long should you hang? 5 mins? 2 hours?
@@UNOwen-nn6ui I would highly doubt 90% of the viewers here could last 5 minutes. Well I would start with 30 seconds every day and go a little bit longer at night to get that extra stretch or just do a minute in the morning or even 20 seconds. It's just a good way to stretch out the rib cage and the shoulder girdle as well as get your grip to wake up, and it'll act like a test to see if you need to take a day off. I hold a deep squat for 5 minutes sometimes 10 minutes or even 12 minutes every day. I don't want to hang for more than 2 minutes at a time if I did. That is definitely a lot
@@LatimusChadimus max i can do is 50-55 sec for now. So lets say 30 sec in the morning and max but not more than 2 min. in the evening? I can do that.
Deep squat feels nice, not strenous at all i can do that for like 10-15 min. no probelm. Never tried 20 min. eventually my muscles in my feet, the sole get sore.
Thanks for taking the time to answer my question
@@UNOwen-nn6ui yeah I don't always do a max hang unless I'm really really sore in the lower traps and just want to get some decompression at the connection points, but doing it every morning like I said it's just a good gauge recovery. Have you ever tried maxing out your horse stance? I know Adam has brought it up on the channel before and I do them daily, sometimes I mix other movements to go with them like Tai Chi, Indian clubs, rope flow, presses, as well as isometric holds. I even did one where I put a 50 kg barbell and held it in my elbows for 59 seconds in the horse stance and the longest I ever got to, by itself, was 5 minutes but I really don't see much value in pushing it beyond that. It did help with my endurance taking a handmade mudgar from India and I did 360s going for repetitions and then seeing how much time had passed where I got 110 in 3.5 minutes (that was much much harder than sitting there for 5 minutes)
@@LatimusChadimus Whats horse stance? Sounds like gung fu/tai chi? What are the benefits?
Adam this is the type of content that won't get as many views as a Deadpool training vid, but will make a huge impact on those who watch. I really appreciate this content, man. No one makes this on YT.
True. These videos are very appreciated by us
Who's Adam? This is Bruce Wayne's channel lol
Hahahhaaa, no mone makes this eh???? Bul***** I wonder what made him come up with this now!!!!!!! I am the only one that talks about this!!!! He is just talking here!!! I have been living this all my life. Where did he get this idea from suddenly!"!!!! My channel is full of this information!!!!!
@@60-Is-The-New-30 Your content is awesome, don't misunderstand me, but no need to get angry. James just wrote what is known as an hyperbole.
@@60-Is-The-New-30 are you saying bioneer gets ideas from your channel since ur one of the pioneers on youtube about these topics? Or does he copy u??
How to train it starts at 10:31
Thx,🫂
Thank you.👍
Thanks
Thanks a lot budd!!! You're the best ✨💪🏻
Thanks
Thanks for the shoutout! The benefits of neuro training are vastly underrated💪🔥
Of course, man! Who else would ai recommend for this stuff! Best in the biz 💪🏻
@@TheBioneer Ultrahumanism???
There’s mental fatigue and physical fatigue. The nervous system is also recruited in the healing/recovery.
But you can fatigue hour body, even if you still have nervous system stress bandwidth.
But still, amazing breakdown! Loved all the connections and thoroughness of all the latest literature. Really glad I saw this!
Perfect timing, I just started focusing on strength training instead of hypertrophy
The "map of the body" in the motor cortex part blew my mind.
Cool, isn’t it! And a bit creepy looking…
As I say: there’s actually two! One for sensation (sensory) and one for control (motor). And they’re slightly different :-)
it looks like a cartoon character but it makes so much sense, thanks for sharing adam@@TheBioneer
In fact the motor cortex and somatosensory cortex have an interesting correlation to each other and sit next to each other separated by the central sulcus. You can find the cortexes easily by looking for the central sulcus in the brain.
A bit? @@TheBioneerthis is really creepy
It’s always nice to see my theories be supported by evidence. I have currently structured my program to be several months of hypertrophy training, followed by several months of strength training then several months of strength endurance training. Build the muscle, teach the body to use it, make it efficient, repeat. It’s a nice way to pace yourself in a lifelong pursuit
Mind sharing?
@@arelavia225 What would you like shared? I build each block as it comes based on new equipment I’ve acquired and new skills I’m trying to learn. The concepts never change though.
Thank you for this. I'm recovering from a stroke. You have helped in almost every faucet of fitness and how to understand to use it day to day.
Have you looked into red light therapy and PEMF for your recovery?
My wife had a stroke after a vaccination shot. No idea if the two are connected but she lost her legs for a while. Kept at it and while weak from age and a senditary lifestyle, she made a full recovery. Never stop, never give up. Never underestimate your abilities. More powerful to you.
Get it 💪💪💪
How did u get ur mind muscle connection back?
Had a bad stroke 7 years ago on right side of body ,2.5 years ago had quadruple heart bypass surgery .Through the grace of GOD at the age of 77 years old I can walk 1 mile mostly hills with a 35 lb weighted vest and weight train to push a 303 lb weighted sled . All to say don’t limit yourself to your current situation.
Set a goal to better yourself and stick to it. You can do it . GOD BLESS
My training (and results) completely transformed after finding this channel. Its awesome to see major changes, but its awesome to see you constantly improve too. I remember before you started talking about handstands and how you're doing pushups!? Just when i get down about my progress, i see my mid delt is noticably visible more than before. Or my pushups are that much easier. Its an endless war of attrition fighting over inches. I can't do anything but stretching right now though because a cold wrecking havoc on my body. But I must do what I can. But I love the channel, thanks for keeping it interesting!
This is also why it's important to do every repetition, every burpee correctly. Doing 100 burpees and doing 80 of them badly means someone just detrained themself.
Absolutely, one should always aim for correct execution over pushing for more weight.
Only when one can perform the movement in the proper way with the right support, then the stabilizing supporting muscles will allow one to advance the heavier weights but it's also strengthening the bones and joints as well.
@@Oromanowarful Arnold dissagree's with this approach. He recommends strict and then cheat till failure but his goal isn't maximum strength
@climbinghenge6382 yeah. I remember reading some of his ideas in the Bible of bodybuilding if I recall correctly, though as I've gotten older, I've shifted focus more towards maintaining bone, joint and muscle strength, it helps with my job as well.
I started doing something similar to progressive overload with weights not too long ago, and it's allowed my muscles to heal quicker than going beyond my max rep capacity.
The straight line doesn't exist in nature and nor does the perfect burpee.
I tell my clients that it has nothing to do with moving a weight from Point A to Point B. It' about contracting the muscle under load.
Specialist here. Sending strong signals is one thing via heavy reps. Sending the correct signals with strength (neural drive) is entirely different. Wonderful video, I just sent you an email as follow up. Completely agree with you on isometrics and your thought process on them. Improve the signaling of the correct systems, improve potential "strength". This is so extreme that recently I had a 15 year old client who improved his bench by 70lbs in 4 weeks, with zero lifting. Specifically targeting the nervous system to improve muscle recruitment of the correct systems is the future of strength training and rehabilitation as well.
Are u on socials
how did this 15 yyo do that
@cashmoney3801 Extrapolating the context of the video and what Anton said, I'd guess he took advantage of the lower fatigue caused by isometric max effort to spend much more time at max effort. As a practical example, lets say I want to focus on neural addaptation for a month. I can either choose isometric or isotonic exercises (like barbell bench press). Say I chose barbell bench, by week four I have either ramped up the weight over time, or focused on maximum effort. If I ramped up, I wont have spent much time practicing max effort at all, and if I focused on maximum effort, I will be so fatigued from maxing out several times a week that I will likely begin feeling weaker by then. If I had chosen isometric instead, I wouldn't have to choose whether to ramp up, I'm practicing max efforts right away. The main advantage is that you can do isometric "sets" longer. If you try moving a 95-100% effort weight on barbell intentionally slower, you'll likely fail the lift and possibly cause injury. So you're allowing neurons more time to "carve" and optimize neural pathways in the former case.
It does have it's downsides of course. He touched on a few in the video: isometrics wont lengthen or shorten your muscle, and you won't be practicing the movement itself. There's much more to this, such as at what muscle lengths you train isometrics, how much can you do until fatigue hits you hard (there has to be a limit). If I were to guess, the 15 year old in question would have to be someone who had quite a bit of muscle mass to tap into. Just doing isometrics without practicing the actual movement just won't be optimal, had he benched lightly to drill the movement pattern, he would have increased even more. It's also very likely that the 70lbs increase wasn't correct in that he probably wouldn't have been able to find his actual max bench press in the first place. I.E, some people will add 70lbs to their bench over their first month whether they train isometric or isotonic, just because they have a lot of muscle to tap into.
@@lemiureelemiur3997 While I completely agree with your assessment in regards to isometrics/max etc (you clearly are educated), I actually did not have the athlete do isometrics or anything beyond specific signaling of specifically inactive/poorly utilized areas (in this case specific areas of pec major). I also had him do some extremely limited loading work after this (less than 3-5) with some extremely modified push ups, daily, to test the level of sensation and awareness (level of tension/activation) in this system. No weights were used (beyond very modified body weight) and no isometrics were used.
The athlete in question did have some level of mass in the areas mentioned, but extremely poor utilization in regards to what his nervous system was activating. The majority of the mass was centered in the delts/pec minor/traps. The location of the mass itself isnt the end all be all, but it is a clue in regards what systems are being utilized and which are not.
@@lemiureelemiur3997yeah I’m looking into isometrics. A lot of the old strongmen in the 1800s used them
This is the 3rd time I’ve had a question about exercise and the same day a hyper specific video is made by you answering my question. I’m scared.
Your ai hears you, it finds your algorithm just for you….
I dont say anything they can definitely hear thoughts now
I too think they can hear my thoughts
Truly a gift. Thanks Bioneer once again you’ve not only swollen my muscles but also my brain
How does it feel to be one of the very few fitness/health youtubers that delivers original, creative, and informative content?
I can't wait for a collaboration between you and The Stone Circle!
That would be so rad. 🤘
You are truly the Veritasium of workout science related videos❤
I put the video in an ai resume video to text, then i fed it to gpt asking it to make it short and simple :
Lift Heavy & Explosive: Train with heavy weights (up to 95% of your max) to send strong neural signals.
Practice Isometrics: Push or pull against immovable objects to maintain maximum neural drive.
Repetition without Fatigue: Repeat movements to refine skills and improve motor control.
Learn Advanced Skills: Incorporate complex movements for better body awareness.
Add Variation: Mix up your training to challenge and strengthen neural pathways.
CNS Fatigue Management: Focus on overall stress management to avoid CNS fatigue and maintain performance.
Man what a time to be alive
what's the first tool you say? 'video to text'
Thanks!
There's extensions that do this automatically.
@@soumalyadas1123 type "youtube video summarizer" i used NoteGPT, it summarize any video into a text, that you can then summarize to go straight to the point and not milk me for a 25min video
@@fouchi3203 thanks buddy
I am very happy with your content especially focusing om nervous system and some foundation of neuroscience in motor function, as a future neuroscientist in the making i can see you done great homework explaining Important principles ❤
Thank you! I studied psychology for my undergraduate degree, so I had a head start :-)
@@TheBioneer that's really wonderful background. I didn't expect it and happy to hear you share the same passion and interest like me . Keep you hard and beautiful work . U are very inspiring ❤️
I've been following this channel for quite a while now, and I'd just like to say it is incredible to see your channel growing and getting the attention it deserves from more audiences, you're amazing, man, and you've helped me a lot in my fitness journey
I hope you can do a Bullworker video soon. Thanks for reminding us of these essential training concepts.
I am proud. I been on to this since reading Cyclomancy some years ago I would download maps of the brain and all of the bodily systems to use where to send signals to. Glad folks are knowing this stuff
Training guide starts at 10:30
Thank you
Thanks
Whoever Invented and Designed this nervous system thing is some sort of metaphysical Genius
IT'S ALWAYS GOOD TO WATCH AND LISTEN TO YOU IN THIS KIND OF VIDEOS THANKS FOR YOUR TIMES AND DEDITCATION
Bioneer is hiding the real weapon X in his lab. Christ, this channel is like the holy grail of human optimization. Love the music
Could you do a video about building systems to reach your goals?
That's why i feel tired af. Thanks homie!
I remember first time at gym after long time, My central nervous system was in bad state but I managed to use my will power so much when doing back muscles that I felt strong pain in my brain, as if I forced to upgrade some dormant nerve that hasn't seen proper strenght training in it's whole life
As a female who strength trains and more I found this extremely interesting -one always hears fatigue can be caused by CNS over stimulated also importantfor females etc etc but this explains it very well thankyou
I started practicing aim training a few weeks ago in a consistent way, and now i find myself going through all your videos, what a surprise :D. Thanks for your work
Very important video. Always great content from you mate thank you
This video is really good! I never realised how much sway the primary motor cortex and CNS had over muscle exertion, I'm taking notes lol
The best thing for training CNS I found and have been doing for a long time is horse stance. Horse stance is a marvelous exercise for lower body strength and endurance, try doing it daily and you will feel light as a feather, very fast and able to produce a lot of power in a very short period of a second, like a professional martial artist
Was thinking of searching for central nervous system last night, cool that this came up
Thanks for vlogging Adam at The Bioneer. Glad to learn the Central Nervous System recovers well and quicker compared to muscles, tendons etc.. Looking forward to training my movement paterns in weightlifting and skateboarding. Have a good day!
that brain-for-a-head visual is very sick!
Thank you! I made it myself 😁
I love you bro. Biology explained with PRACTICAL Tips, this is how the education system should be, rather than rote memorization of useless facts.
In relation to CNS and coordination and movement, have you looked at the Weck Method, and rope flow in particular? Forgive me if you've already covered it, i'm late 60's and convinced it is improving my coordination and balance. Always hugely impressed with your continuing commitment to finding and effectively communicating ways to improve fitness. Thank you.
Also, good to see overcoming isometrics getting some love for their effectiveness and time efficiency
This is the best explanation of what I do every day!
Thank you sir!
Great video! 💪 I never realized how important it is to train the nervous system for strength gains. It’s not just about muscles, but also about how effectively our body can recruit them. This definitely gave me a new perspective on training smarter, not just harder. Thanks for the insightful tips!
UA-cam recommend more vids like this to me
Right?
Talk about how the Russians figured out calisthenics should be the base because of the skill acquisition and athleticism that comes from it and the brain gains BDNF brain derived neurotrophic factor
Based
💯
10:37 is where he speaks about how to train it.
Can you make a video on learning with subconscious mind
!
Yes!
the goat of training
Wow thank you
Bioneer ! My system is no longer nervous. 😮
Thabk you this was an amazing video!
Wow, it's great to see more of this instead of just in body by science
This is so cool. I would love to be able to do a handstand and power train. I was doing strength training but this was a wonderful video.
You mentioned allostatic load briefly, and I'm interested in hearing what you've learned about clearing allostatic load. It seems like there are two modalities to this kind of active recovery, one for recovering from mind fatigue, and one for recovering from physical fatigue. How do they differ? How are they similar? And, what are some ways we can do each kind of recovery?
Of course, maybe recovery from physical fatigue is passive, while recovering from mind fatigue (corresponding to clearing allostatic load) is active, but I think the questions about comparing and contrasting those kinds of recovery would still apply.
Curious if this relates to the benefits of learning while doing zone 2 cardio
Thats a better introduction than mine thank you very good job now im thinkin if should still write my guide or not i do appreciate you making this video there is an addition to this wich requires you to try to LEAVE YOUR BODY!!
This video came at the right time for me, thank you 👌
This video is nonstop solid information 2 thumbs way up👍👍
The only interesting fitness and health content creator love ur vids
Thanks for the video!
If you're unlucky and develop M.E (post-viral fatigue syndrom, CFS) there's often no way out, because then exertion causes the brain's immune-cells, the Microglia, to release destructive cytokines into the brain, hence you'll feel like having severe influenza (PEM - post-exertion malaise). It's an inflammation-response somehow triggered by exertion.
Exactly what happened to me. I used to do tabatha training everyday but with CFS I am fried and death for the day when I exercise too much.
@@jeanbob1481 Sorry to hear that. -In my 30's I trained every day steadily improving. Then ~once a month I felt spectacularly ill after a training, interestingly not right afterwards - then I as usual felt very accomplished - but suddenly 14 hours later! Then took a pause the next day. Over a period of 2 years these post-training breakdowns gradually became more frequent, once every 3 weeks, once every 2.. Always occurred more than 12 hours after. Until training became impossible & then incredibly ordinary activities like cleaning or walking uphill caused PEM..
Turmeric helps, take it together with fat & black pepper. Also citrulline (increases blood-circulation) - and esp MSM which is biologically active sulphur (taking it w/C-vitamine increases efficiancy) it reduces inflammation + also increases hair growth & improves skin, nails and tendons/sinews. If you can get a prescription - LDN (low-dose naltrexone) and/or LDA (low-dose abilify) can work very well.
@@trond5656 MSM crystal are pretty good. honestly my CFS is mostly controlled nowadays I can still do low intensity and mid intensity but tabatha only 2 times a week tops. I developped MCS(multiple chemical sensitivtiy) and this one is much harder to deal with.
All of this started with a death feeling (most likely adrenal fatigue) and eventually I got costochondritis and that one left me in pain for a while then MCS and CFS started once I healed from the costo.
@@trond5656fasting helps heal the mind
Great content. Very well done.
i use video games for reflexes and cardio and flexibility training to keep up with it. takes years to notice but when you do you feel like a superhuman
This vid is gold thank you
Excellent content.
Reffing Field Sports can do the same. You run, twist, walk, and sprint - sometimes backwards
All the while focusing to call fouls you see in a fast-paced game.
AWESOME VERY USEFUL .AND SKILLFUL THANKS FOR YOUR TIME AND VIDEOS /THANKS FOR NOW
Brilliant video - very informative - thank you 👍🏽
Great video.
Superamazing mate
Make something on calves. It is such a pain growing them
Highly educational.
How would this tie into martial arts like boxing? Slower shadow boxing but more mindful and variations?
@Bioneer could you do a video on myostatin
this answered some questions
Are you still doing your own 3d rendering? they keep getting better and better and really enhances the overall narrative.
Thank you so much! I am 😁 Working on a big one at the moment!
Hmm…this explains a lot to me. For example when you do bench vs pushups or lat pull downs vs pull-ups. They don’t translate all that well because circuits that fire together wire together.
I just got diagnosed with a partial slap tear. My shoulder kills hopefully pt helps. I dont want surgery
Great video!
"Strength is also a skill and skills are learned through repetition."
Someone has never had to restrain a person with special needs, my cousin used to break the fingers of doctors and nurses as a kid and as an adult he can and does break limbs if he wants to when he gets upset and he's never worked out a day in his life.
This is actually relevant and often related to neural drive and hormones. Essentially they can recruit a greater number of muscle fibres than most people can most of the time. Combine that with less regard for their own safety (in some cases) and that’s why it’s so difficult.
Ego , do you think ego can make the mind and the body reach levels beyond the human limit ? love your channel been watching it since forever!
Positive outlook, visualisation, winner's mindset etc can DEFINITELY play a role in increasing success, this has been studied recently
Did this with mushrooms and exercise
This why maxing out occasionally while lifting is important because your body becomes better at recruiting more motor units the more you try to lift maximum loads.
And unconscious control as well. IE reactions such as when you pull your hand away from a hot stove.
And you're driving on the wrong side of the road!
A video for ryu and akuma training pls
I workout, play games and study. There are others who only study so hard work and time of effort beats everything.
So is it safe to say we have super natural power?
this is what im talking bout best channel for overall body conditioning
THUNDER BREATHING, FIRST FORM.
Iv been wiggling my ears this whole time haha but honestly thanks for hitting this topic.
Best content on UA-cam
Just like everybody has the ability to lift their big toe off the ground while leaving the other four planted, but it's really really hard to learn if you don't try.
Exactly 👍🏻
how, I want to learn 😢
@@lilmanlil6852 you're going to have to concentrate a lot a lot. If you have a decent amount of body awareness with the mind muscle connection, give it a try and be patient. There's no way to teach it, you just have to concentrate and try and concentrate some more and try some more
Love you my dear video provider
I feel like CNS and PNS training and calisthenics should be the foundation of resistance training, but that's just me
So many people think they have CNS fatigue when in reality it’s just peripheral fatigue.
Was expecting something about neuroathletics here, but you may not have come across it yet. Still interesting topics here
Last time i went to the gym, i could squat 10 reps with 32.5kg worth of plates (then proceeded to do 4 more myoreps adding to a total of 14 reps) on the smith machine and then after 5 or so minutes of rest on the 2nd set i could only do like 3 reps, and after that i didin't even bother with myorepping because yeah i realized that my CNS was beyond fried from a single set of smith machine squats wich is crazy because i did drink coffee before this leg day (i try to only drink caffeine on leg days to help my nervous system a little bit). My quads are strong, but my central nervous system sucks ass.
David Goggins entered the room at 19:45
love it
keep it up
How am I supposed to take advice from someone who drives on the wrong side of the road? Seriously though, great video.
Hey I was wondering if you could go a Miguel O'hera workout?
Denervated vs Innervated muscle
this is by far the most ignored aspect of movement training in parkour. the sad thing is its probably the most important thing to train if you want to be able to do long, complex and difficult sequences of movements. especially if you are having to improvise them, you'll see a huge difference in capacity to improvise movement efficiently/quickly between those who train the electricity that controls their muscles. a lot of my own training is simply for trying to reestablish coordination and proper posture etc from losing most/all of my muscle mass so many times in my life, that it basically causes me to forget how to walk/move around/sit down, because my body broke down the muscle and fascia that was being used to do it before. however, it was a blessing/curse situation, because it caused me to understand the processes of human movement much more intimately and allowed me to plan out the most effective/fast ways of developing those skills again. isometrics are by far the most neglected/ignored/underrated exercises when speaking of things that cause massive improvements with the least amount of time/effort invested. i dont think they should really be done in isolation tho ironically. stopping in the apex of a rep and holding it while you very deliberately try to control other parts of your body in ways they werent being used before. its much more chaotic than you're probably used to, but thats the point. the more scenarios you put your muscles into, the more they will develop and the more versatile they will be. like doing a basic dumbbell curl, your stop once the weights are up to your chest and flex/hold your chest and arms almost as hard as you can, then do a pistol squat or some leg focused movement, and when you come out of the squat, release your arms and chest like you would from a normal curl. things like that create soooooo much more neural connection/resilience than just doing any given lift on its own. it also helps develop a much stronger fascia net around your muscles