How To Train Your Central Nervous System - Unlock Your FULL Strength & Performance

***

***

***

***

Almost everyone has heard of the central nervous system and has an idea that it's important for strength and performance. But not as many people actually understand what it is, how it works, or how to optimise training in order to get the most from it.

Simply put, the central nervous system includes the brain and the spinal cord. This is where your personality, memories, reflexes, and basic physiological functions are controlled. It's also where movement originates. Specifically, movements originate in the motor cortex, where you can find a literal one-to-one map with the motor units found in the muscles. That is to say, that the primary motor cortex actually houses a "map" of the body that lights up as we coordinate our movements.

The strength of the signal from this part of the brain translates to the amount of force generated from the muscle. And it's complex interconnected webs of neurons that correspond with more complex movements.

We can increase the strength of the signals we send through training. And we can reinforce movement patterns through practice. Combining both will strengthen you at the "brain level" and allow you to tap into a far greater potential strength of your muscles.

Watch the video to discover precisely how all this works! Enjoy!

[LatimusChadimus]

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.

[jamesr]

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.

[NoLimitSquad]

Thanks for the shoutout! The benefits of neuro training are vastly underrated💪🔥

[OfficialLeverKing]

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

[rafaelabreu-canedo]

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!

[ericb]

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.

[dudetrustme]

How does it feel to be one of the very few fitness/health youtubers that delivers original, creative, and informative content?

[Kknewkles]

The "map of the body" in the motor cortex part blew my mind.

[bobbyboucher]

Perfect timing, I just started focusing on strength training instead of hypertrophy

[thunderthruster]

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!

[fouchi]

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

[wyrrlynmyrrlyn]

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.

[antonvannelli]

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.

[therealsnaily]

I can't wait for a collaboration between you and The Stone Circle!

[richardbrewis]

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!

[kankanarock]

You are truly the Veritasium of workout science related videos❤

[jaketruman]

Truly a gift. Thanks Bioneer once again you’ve not only swollen my muscles but also my brain

[crowtunnel]

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

[Tylo-games]

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.

[alienautopsy]

Bioneer is hiding the real weapon X in his lab. Christ, this channel is like the holy grail of human optimization. Love the music