-: Okay, alright, so if I do super sets, it is possible
to do super sets for a neurological phase, right,
but they're not gonna be like really high reps,
they're going to be consecutive, low reps,
are still gonna fit in the parameters
of our general principles of time under tension,
and our intent and whatnot, right,
so if I do a super set, my goal is very similar
to what I said for hypertrophy, it's the ability
to extend the work with limiting neurological fatigue,
right, so, I want to extend my ability
to recruit large motor neurons, right,
so more muscle tissue, and more fast twitch fibers,
right, so, how do I do that, well, I do it the same way
that I did it for hypertrophy, I have to pick exercises
where I'm trying to recruit motor units
that weren't recruited as effectively
or more demanded upon as much in the first exercise,
so to speak, right, I wanna increase the number
of simultaneous motor neurons recruited,
so we talked about that pre post exhaust,
the same pricinples apply here, where
is I can get fast twitch recruitment out of necessity,
if I've created a little bit of fatigue there, okay,
I wanna increase the frequency of firing large motor neurons
for more intense contractions in the type two b,
so those fast twitch fibers, okay, how can I do
that with the super set, well,
it's gonna be again the same concept, right,
so if we look at the way the body works again,
and so it will recruit fast twitch if either I've trained it
to do it from intent, or there's significant enough load,
or fatigue, right, so, one thing I can do,
is say I pick an exercise where it's going
to tax the fast twitch fibers and one point
and then I move to another exercise
and I can tax a completely different group
of fast twitch but because there's still some load in
that other area, those fast twitch fibers that I fatigue
in the first exercise will kind of still need
to help a little bit, so let's think of this
as in like that pre-exhaust method, so,
say in this particular instance,
I do an exercise where I'm focusing on the initiation,
so it's hard out of the bottom of a squat, okay,
so I do my squat and at the bottom of the squat, right,
I'm doing the most work, I'm trying to explode up,
but I'm using a load where I can generate some momentum,
so there's not that much work done in the rest of the squat,
okay, then I immediately go over into a banded hack squat,
where I've made it so that it's banded so much,
that the bottom is not really hard, but the top
is really hard, so I can get out of the bottom,
I can explode with maximal intent, right, and still try
and recruit those fast twitch fibers, even though I kind
of exhausted them a little bit in the squat,
now the load is less, so I won't recruit as many of them,
but I'll still be recruiting some of them,
but then as I accelerate through, I'm going
to recruit fast twitch fibers
that are involved in the rest of the range of motion,
because that band is going to be fighting my ability
to accelerate that load, so I could pair those two type
of things and get a lot of the explosive contraction work
done, consecutively in that case, right,
where I'm getting more motor units recruiting,
more fast twitch fibers recruiting in
that instance than if I had done either
of those exercises by themselves, or apart, right,
now there will become a point where you get
so efficient, right, that there's a point
of diminishing returns, right, where it's like okay,
I've gotten to fatigue at a certain point
where I really that second exercise is becoming more of a,
more of a metabolic efficiency adaptation rather
than a power or intensity adaptation,
so you have to look at your ability
to maintain explosive contractions with this, right,
if those reps start getting slower,
then you are now training more
of a metabolic efficiency type thing, which
that may be fine if your goal is not a performance goal,
your goal is a, this is just simply getting more
neurologically efficient for hypertrophy,
you're still gonna get a lot of motor unit
recruitment adaptations, just not as strong
as a fast twitch adaptation for that, right,
so it really depends on why are you doing
this neurological phase to begin with, right,
all of the above work best when the second exercise
has a different complimentary resistance profile,
so the example I gave was, hardest at the bottom,
light at the top, and then I picked an exercise
that was easiest at the bottom, light at the top,
so to speak, okay,
when we're looking at exercise selection
for our super sets, right, if we're focusing on like,
one major movement, so say
that day we're doing a squat workout but we want
to incorporate some other exercises,
or some other body parts, right,
you could super set an agonist antagonist fashion, right,
that does not tax the stabilizers, so, if I'm squatting,
whatever I super set with the squat, needs
to not really tax the stabilizers for my squat,
alright, cause I need my stabilizers for the squat
to also be resting, right, so I'd have to pick an exercise
that doesn't conflict with any muscle group that really
is important or really being taxed in the squat, okay,
don't pair two neurologically complex exercises together,
even if they're for different muscle groups,
because the brain, you still need central recovery up here,
right, so you still need to maintain good dopamine levels,
and whatnot, right, and so if I pick two exercises that
are very neurologically complex, right,
even if one was hack squat and one was pull ups,
or something like that, hack squat's not
that neurologically complex, you know, compared to squat,
but it's still fairly complex because it's a lot
of motion, a lot of load, right, what may happen is
that may fatigue me centrally, too much, right,
so that like my performance drop would happen more
from central fatigue than from peripheral fatigue, right,
the first exercise is always the
most neurologically complex still, right,
if I look at super set order, okay, so,
I could go from the most lengthened overloaded
to the most shortened, so an example for
that would be I could do squat
and then I could do leg press,
if I was gonna do the same body part, so,
squat, leg press, squat is gonna be hardest at the bottom,
the leg press isn't even gonna get to
that bottom portion of the range of motion,
so, instead of it just being easy there,
I'm not even getting to that portion where
the squat is loaded, right, so I would do squat,
emphasizing the bottom portion of the rep,
and then I could go and I could do leg press,
and it would be emphasizing the middle portion
of the range of motion, right, the middle,
you know the mid range of my quads and my glutes, okay,
lengthened or decreased range of motion, okay,
so if I'm doing a hack squat, it's really easy
to get to a full knee flexion on a hack squat,
so not everyone can get there on a squat,
but on a leg press they're gonna get much less range
of motion, right, so a lot of range of motion,
less range of motion, versus overloaded length and
verse overloading more shortened, you know,
this first example could be squat
and leg extension might even be a better example
of most lengthened and more shortened,
lengthened to accommodating resistance,
that's the example I just gave,
using the squat and then the banded hack squats,
so that we're flipping the resistance profiles, right,
and then another example of drastically different
resistance profile, other than that one, would be,
using hack squat or regular squat
and then going into a leg extension,
so the leg extension is really hard in the,
or it should be focused on it's hard in the short position,
if you apply the appropriate intent, right,
and if you need some help with that look back
at the execution, module one, and can look at, you know,
how to apply the proper intent for the leg extension.
If I'm doing multiple body parts, okay,
I'll look at simple agonist, antagonist,
so I can do squat, leg curl,
so, one is complex, one is simple,
squat is a complex neurologically,
the leg curl is fairly simple neurologically, right,
so those two won't necessarily tax each other much, right,
I just need to make sure I provide enough rest
that this leg curl doesn't take away my stability
in the squat, right, so, the more demanding my squat,
either a little longer rest or the less good this is,
and it is an option, right, I can go big small, right,
to kind of fill in a gap, so if I'm doing a hack squat,
it's not as much glute involvement in a hack squat,
so I could do hack squat
and then I could train glutes in the shortened position,
in say a glute bridge, because the glutes do nothing
at the top of a hack squat, right,
I mean you can stand up too and squeeze your butt,
but it's not against any load, right,
so I can use a, I can use an exercise
that's just gonna fill a gap where a synergist really
wasn't getting trained in the exercise,
I can do a big antagonist and antagonist,
but they both need to be stable if I'm super setting them,
so I wouldn't use squat with anything else,
I would use a hack squat, because it's more stable,
and then I could jump into like a 45 degree hip extension,
where my hips are gonna kinda be locked in
and so two exercises where, relatively easy to stabilize.
Common mistakes with neurological training,
progressive loading supporting musculature rather
than the working musculature, so,
as I said with movement patterns, right,
it's your bodies adapting to, what's the easiest way for it
to accomplish what it wants to do, right now, and so,
if you have any disfunction, or you lose your execution,
right, what you're gonna do is you're going
to start compensating, especially as you get to fatigue,
so you'll start instead of, recruiting the muscles
that you're trying to focus on more,
instead of potentiating them,
you'll actually be regressing in their contraction
and recruiting more stuff from other parts of your body,
right, so, like if you were doing a squat, right,
you might start incorporating your erectors more,
or bouncing more at the bottom, or whatever it may be,
right, you might start flexing at the hip more
than you need to, getting the glutes more involved
to give the quads more of a break, right,
so, we wanna make sure that we maintain form,
and we don't overdo volume, and that what we're doing
is that we're progressively increasing the intensity,
in the muscles that we're trying to train,
not progressively increasing the amount of muscles
that are helping me move the load, okay,
over emphasizing isolation to the point where
mechanics and stability can become a limiting factor,
so, when we teach you execution, we teach you how
to isolate an exercise, so, like,
say like a dumbbell lateral raise or whatnot,
and we're talking about okay, well, I'm going
to need to make sure that I'm not allowing a lot
of scapular elevation or whatever it may be,
if you become so obsessed with like, oh, I've got
to retract these scapula or what not,
I can actually inhibit some things that are needed
to stabilize this when the load gets to a certain point,
so, if you get to the point where you're doing
complex movements like squat, or bench press,
or deadlift, or whatever, and you're trying
to over isolate one muscle, alright,
and you're basically you're misaligning what these cues
are supposed to do, with like, your focus is
so much on like don't let this happen and this happen
and whatnot, that you actually create a dysfunctional
movement pattern because you have taken away a lot
of stability that otherwise would have been there, right,
so for instance, like so if you were doing a,
if you're doing a quad dominant squat, right,
and you're using like the tallest wedge,
and you're front squatting, and your posture
is way like this, at a certain point,
if there is no load on your pelvis,
because you're like sitting straight up, right,
and you're kind of just sticking your knees out,
right, and there's nothing for you
to like shove your hips into, or whatnot,
you actually need some load at your pelvis for you
to actually stabilize that movement, for (mumbles) top quad,
to actually get engaged, so, you can't overly focus
on isolation when we're doing this neurological work,
or you could create dysfunctional movement patterns,
when you get to doing really heavy based work,
your intent and your mind muscle connection,
and all of those things should be there, so that,
you can kind of really, just kind of focus on stabilizing,
and then letting the body work synergistically,
and figuring out the most efficient way,
especially when were talking about performance based
neurological training, right,
it's very important for you not to get in the way
of your body programming how to do this more effectively,
okay, number three, which is, you know, these, I see these
really, all of these are very very common, right,
poor execution, people that, so I get the people
that have no execution and then the people
that are so execution nazis because they learned
one thing and it helped them feel something better once,
and now instead of like taking that for what it is,
they're over focusing on that thing,
and then you have this last one which
is becoming more biochemically fatigued than neurologically,
where you'll get somebody like, oh I could do a couple more,
so I did more, you know, so I'll write a neurological
program for somebody and, you know, I'll get em going
through the workout and of course the loads, are not,
you know heavy right at the beginning cause they're supposed
to be focusing on generating momentum and stuff like that,
and, you know, they're supposed to do four, or whatever,
and they'll do, I could have done a lot more so I did 10,
or I did 12, or whatever, it's like wait,
you've missed the whole point, right, the point was not
to do as many as you can, the point was
to prime your system to do this type of contraction,
right, and so what they started doing,
is they start building up metabolic fatigue,
they start building up the inflammation
and stuff like that, which is just absolutely going
to inhibit the ability to recruit more
and more muscle fibers or to recruit them more intensely,
right, so it takes away from our ability
to actually get that neurological stimulus,
because now we have biochemical stuff
that is competing with that, alright, and then lastly,
on here, using the wrong intent or tempo,
so, with neurological training, that intent is huge,
right, and using a tempo that's appropriate, right,
so obviously if I'm focusing on using momentum, right,
I need to have a tempo that allows me to do that,
and I don't wanna be focusing on the eccentric because
that's going to add a lot of biochemical stuff,
a lot of slow twitch involvement into that exercise
that doesn't need to be there, right, so, the tempo
and the intent are absolutely essential for getting
these neurological adaptations of recruiting more muscles
and recruiting more fast twitch, right,
so if the intent is not there, right, so I guess this kind
of overlaps with our hypertrophy,
hypertrophy is no reps off, right,
so, neurological'd be like, no reps
without maximal intent, if that makes sense.