Iron Culture presented by MASS Ep 354 - All About "Central" or "Systemic" Fatigue
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Nov 19, 2025 The discussion kicks off with insights on Helms' competition prep and the troubling state of academic publishing. They then explore the nuances of central and systemic fatigue, debating mental versus physical aspects. Personalized deload strategies are emphasized, focusing on nutrition, sleep, and flexibility. The hosts highlight the risks of misinterpreting fatigue in bodybuilding, criticizing current trends that promote minimal effort over effective training. Finally, they tackle modern misconceptions in evidence-based content, warning against a lack of intensity in training.
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Central Fatigue Can Be Quantified And Is Often Short‑Lived
- Central fatigue can be measured in neuromuscular labs by comparing voluntary vs. stimulated force output.
- Measured central fatigue is usually temporary and context dependent.
Peripheral Damage Feeds Central Limits
- Peripheral factors (muscle damage, glycogen depletion, EC coupling failure) can cause systemic or central effects.
- Performance drops often reflect interacting peripheral and central mechanisms, not pure "mental" limits.
Deload Holistically, Not Just Volume Cuts
- Use deloads holistically: adjust sleep, calories, stress, and training structure rather than only cutting volume by a fixed percent.
- Make deload workouts fun or different to address mental staleness and preserve engagement.
