MASS Office Hours Episode 23 (Myo-Reps, Cluster Sets, CNS Fatigue)
Feb 17, 2024
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Experts discuss advanced training methods like myo-reps and cluster sets, addressing CNS fatigue, protein distribution, and muscle growth. They explore effective workout strategies, underrated exercises, and considerations for strength training with a history of anorexia nervosa. The podcast covers topics ranging from rest pause training to biological “set points” for fat and muscle mass.
CNS fatigue may not be as significant in training as previously thought, with metabolic and muscular factors playing a larger role.
Special caution and monitoring are essential when working with individuals with a history of anorexia nervosa, focusing on potential relapse and careful exercise selection.
Deep dives
Understanding CNS fatigue in training
CNS fatigue, or central nervous system fatigue, is a term often used to describe the overall fatigue and reduced performance experienced by the central nervous system after intense physical activity. It is believed to be caused by a combination of factors, including metabolic byproducts, neurotransmitter depletion, and changes in neural excitability. However, the exact mechanisms and driving factors of CNS fatigue are still not fully understood. While CNS fatigue has been a popular concept in fitness and training, recent research suggests that metabolic and local muscular factors play a larger role in fatigue than previously thought. This has led some experts to question the significance of CNS fatigue in programming and training. Ultimately, the concept of CNS fatigue should be considered in the context of individual training goals and needs, and it may vary between individuals based on genetics, training history, and other factors. It is important to listen to your body, prioritize adequate rest and recovery, and adjust training volume and intensity accordingly to optimize performance and prevent overtraining.
Importance of monitoring for anorexia nervosa history
When working with individuals with a history of anorexia nervosa, it is important to be cautious and proactive in monitoring their progress and potential relapse of disordered eating behaviors. Special considerations include being aware of the possibility of low bone mass and density and using exercise selection carefully. Additionally, it is crucial to ensure that fitness is not being used as a substitution or continuation of unhealthy body image concerns and eating behaviors. Regular monitoring, open communication, and potential referral to a qualified professional are important aspects of working with individuals with anorexia nervosa history.
No single body fat set point but a broader range
The traditional view of a single set point for body fat accumulation has been refuted by the dual intervention point model, which suggests an individual's body fat levels are influenced by a combination of biological factors and environmental influences. There is no one specific set point, but rather a range where various factors impact body fat levels. This range can be affected by habits, choices, and environmental factors. While there is ongoing research in this area, it is clear that the body fat set point is not a fixed value for individuals and can change over time.
Lengthened partials and exercise order
The effect of lengthened partials on hypertrophy when included in a workout routine is still relatively unknown and underexplored. While there is no definitive evidence on the optimal timing of lengthened partials, some individuals find benefit in performing them after full range of motion exercises. This approach allows for a full set of full range repetitions before incorporating lengthened partials, which may provide an additional stimulus for hypertrophy without compromising performance in other exercises. However, exercise order may vary among individuals and personal preference should also be considered.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include rest pause training, myo-reps, rest redistribution sets, cluster sets, super sets, drop sets, CNS fatigue, exercise order, protein distribution, biological “set points” for fat and muscle mass, the minimum effective training dose for muscle growth, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
If you'd like to submit a question ahead of time, please use this link:
https://forms.gle/9Ah39mefs8cuVa9H7
Times stamps:
0:00 Introduction
4:27 Six popular programming strategies
10:00 Rest pause training
15:07 Myo-reps
23:05 Rest redistribution sets
27:25 Cluster sets
30:21 Time between reps during AMRAP testing
36:40 Super sets
43:57 Drop sets
53:27 CNS fatigue
1:00:04 Protein distribution and muscle growth
1:04:07 Exercise order / pre-exhausting for strength and hypertrophy
1:10:06 How can you tell if a hypertrophy program is working?
1:11:36 Minimum effective dose for muscle growth (sets per week)
1:14:49 Underrated machines/equipment/exercises
1:21:47 Considerations for strength training with history of anorexia nervosa
1:27:50 Biological “set points” for fat and muscle mass
1:35:00 Timing of lengthened partials
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