-: And then this last one,
if you are performing higher reps to fatigue
you are performing the most neurologically
inefficient reps.
Okay and I think I put a little thing in here
for me to draw.
Yes, okay we're gonna try this.
So, what we have here is a neuro muscular junction.
Let me see how my line shows up.
Okay that works good.
Alright, so we have the muscle belly down here,
and then we have our neurons coming down,
and they attach at the neuromuscular junction here.
Now this isn't more of a micro level
but this same concept exists in terms
of motor units and motor pools or whatever.
The same concept will exist on a macro and a micro level.
All right, let's go with blue where we're gonna draw it.
So, let's say you're lifting a hundred pounds, okay?
And a hundred pounds requires you to stimulate this guy
and this guy at the same time, okay?
And then you got repped,
those fibers fatigue and then you go again
and now you didn't get it
by doing this guy and this guy, right?
So you're able to do it.
But it's basically as soon as
more than 50% of this is fatigued, you're done.
You're done.
So let's say that allows you to get 10 reps.
So a hundred pounds you're able to do 10 reps
because that's as much as you can do.
You need at least two of these to work,
to move the hundred pounds, okay?
And that gives you 10 reps.
So now let's imagine
that we're gonna go for 50 pounds, okay?
And 50 pounds only requires me to use
one at a time, right?
So that guy gets fatigued, then this guy gets fatigued
and we move on a little bit more.
And this guy gets fatigued and dead.
Lastly, you know we got,
oops, wrong color.
Here is something like this.
I got this guy getting fatigued back here.
And in reality, because we're working a lighter load
and we're getting longer.
As by the time this guy gets fatigued,
this guy here by beginning, ready to go again
or be able to start contributing a little bit, you know?
And then this guy would be the next line of recovery.
That's why when we work at a low enough threshold
we can continue the activity near indefinitely, right?
So essentially the lower, the load that we're using
which corresponds directly to higher reps,
that means that I can keep continuing to drive stimulus
to this for a longer period of time, okay?
Because there's just fewer tissue needs to happen.
Now what happens at the neuromuscular level as we fatigue
is that this thing may not necessarily know
that this guy here is done.
All it knows is the sum effect
of what happens when it sends a signal down this pathway.
And the only thing it can do
is it can either send more or less signal.
And so what happens is that
in order to get more of these guys,
this is where like high and low threshold motor units
come into play.
For the sake of this
let's say that these guys over here
are high threshold, okay?
And let's say that these guys over here are low threshold.
So what that would mean is
that when we get a low stimulus coming down here
is that these two guys will get stimulated.
And these two over here
they will ignore the stimuli, no stimuli, right?
So now as you start to increase
the amount of stimulus coming through
and we said a higher frequency signal down here
it will stimulate all of these guys, okay?
So that's essentially the response
in the nervous system
'cause it doesn't know all these guys are good.
These guys are not good.
And when I say these guys are good, these guys are not good.
I don't mean the actual neuron.
I mean the muscle tissue underneath
whether it is good or not.
So just to be clear
when I was doing all those drawings before
it's not the neuron that fatigues
it's the actual tissue underneath it fatigues.
And that's important because
in that example that I just gave you
and I'm not gonna do multiple coaches
it takes too long, right?
So let's say like, okay, we've got our dividing line.
These guys are low.
These guys are high.
If we start sending out that signal, right?
And essentially, if we looked at our examples
we could say like all right?
A heavier training load might require a higher threshold
and a lighter one might require a lower threshold.
As we start going through this
we got stimulus coming to these guys
when we're sending the low signal, okay?
If we're using too heavy of a weight, nothing happens.
And so then we respond by sending a high signal
and we get more motor units involved and things move.
Okay.
Now the thing is as I'm sending that signal,
it will continue being able to move that load
until the tissue underneath is fatigued enough
that when I'm contracting this many motor units
that it can no longer move a load.
And that's when the set is done.
So when I'm using a lighter load
essentially what we'll be able to do
is we able to keep continuing to send high intensity
high threshold signals
or high frequency signal to be accurate down this longer
because I don't need as much
of the underlying tissue to be able to work, okay?
You can raise your hand if you're confused right now
because this is kind of complicated.
It's not as complicated
as you think once you kind of get it.
So I'm going to walk through this one more time.
So at a lighter load.
Okay.
Essentially what I can do is I could say, all right,
we're sending a signal down here, okay?
And where this guy gets fatigued,
these tissues underneath here get fatigued,
these tissues under here get fatigued,
if the load was heavy enough
that with this guy and this guy that I could still move it
I could continue doing reps.
If the load is minimal enough
it only needed one of those four
to still have tissue underneath it to contract.
I could still continue sending signal down there.
So I'm gonna accumulate a lot more reps
but as I fatigue,
my nervous system is still gonna be trying
to contract all of these guys
'cause it doesn't know
that the guy over here is dead, right?
So it doesn't know that like over here
I got muscle tissues like this, right?
And then this guy over here is like rock on.
Yeah. Doesn't know that.
All it knows is that
it's taking this much to get a response right now.
And if there's less needed to actually move the load
to complete the task, as we fatigue,
we can continue pushing higher frequency threshold
signaling down there.
Even though the muscle tissue is not responding.
The muscle tissue is fatigue
but because less of it is needed
the nervous system is gonna keep working harder
even though it's getting a small amount of muscle tissue
to respond
but that's okay because the load is light
and so it doesn't take much to complete the task.
So from a neurological perspective
we're able to accumulate a lot more volume
of the nervous system working
even though the amount of muscle tissue working is minimal.
So that is how using a lighter load
we can create more CNS fatigue
by pushing somebody towards failure
with those lighter loads.
Obviously if you're training at a low intensity
and you're leaving a bunch of reps in the tank
it's not gonna make that much of a difference, right?
'Cause when we think about it
when we're doing a heavy weight,
we need to recruit high threshold
and a lot of those things right away.
But the problem is when we're doing a heavy weight
as soon as a little bit of that muscle tissue is fatigue
we can no longer lift the weight, set us over, right?
But if we did a drop set,
we'd be able to go further
and further and further and further.
So all that's really happening here
is that we're just able to really extend
the amount of work the nervous system has to do
because with the muscular work
to continue to doing the task is low.
So I hope that was clear.
You guys got the chat box thing here, whatever,
give me a thumbs up or yeah that makes sense there.
So that I kind of know
that we did a decent enough job explaining that.
Okay. Now how do I shut this off?
There we go.
Okay.
So if we are over training as our mechanism for
causing those negative adaptations to our metabolic rate
it's likely gonna be
from a being to peripherally metabolic.
So that means we're being too oxidative
with our stimulus for the amount of nutrition we have.
One of the things that we know
and we talked about this in course two
is that we have glycogen levels.
The longer it goes, the longer those sets go,
the more of an oxidative
and inflammatory response I get, right?
So we literally make more inflammatory signals
or an inflammatory signaling if we're pushing
towards that oxidative thing at a deficit
which is why I don't really utilize much
in terms of like that mechanism
from a body comp perspective.
And I know way back in the day
people used to do that a lot.
And I saw lots of people get screwed up.
And I think it's because
if you think about it as the amount of effort
or how hard workout is
you're gonna think like, oh, that's great.
But if not then you're good.
So, all right.
I'm sorry.
If you think about how hard you work
as a correlation to the result
then you're gonna think that you need to train that way
but if you can separate effort from results
in terms of like, okay,
do I need to take this set to oblivion?
Do I need to do a 6-12-25 or good genuine drop sets
or whatever, then you're gonna have problems.
But if you can say like, okay,
it's not about trying to train the fat off.
I basically I'm training
for muscle maintenance here and consistency, et cetera.
Then you'll be better off in terms of
whether or not you find that training motivating,
fulfilling towards the goal.
So it can be too metabolic based
or it can just simply be too much volume, right?
And obviously if we're doing a lot of volume
we're also depleting the glycogen level
and that tissue over the workout.
So we're essentially gonna get
to a more inflammatory state
but more from a depletion of volume rather
than a requirement of high time under tension in that state.
Okay. Peripheral inflammatory.
It's gonna be the same thing,
likely in this case it's mainly gonna be caused
by going to close to failure
which will happen if you're doing
those longer sets, right?
'Cause we're essentially going to a lower load test failure
and too much lengthened position exercises.
Those are gonna be the things
that inflammatory attacks that.
CNS, we can tax a CNS from a magnitude
as essentially what I was just trying to illustrate
for you guys before is
that's what we're getting here
is that you get too many reps too close to failure.
We combine that under the fact
that we're doing complex movements and all that other stuff
essentially what you're gonna get
is a lot of fatigue of the nervous system
for the amount of performance you're doing, okay?
The other thing is just simply volume
which can also fatigue the CNS.
Now you're likely not going to tax the CNS
by pure volume alone unless you are also doing
some of those other things wrong, okay?
All right.
So let's see here.
All right.
Next one.
How people end up stressing the CNS
during transformation training.
Just to recap, higher reps, more compound,
more multi-joint,
fuel mobilization requires stronger stress response,
lower glycogen.
Over dieting.
Lower calories increases the stimulus,
the stress needed to mobilize nutrients.
The lower your calories that you start putting in
the more sensitive you start to become to everything.
Okay?
So whether that be being too oxidative,
whether that be being too much volume,
whether that being going too close to failure.
Lower glycogen levels decreases
both peak contractile force
and tolerance to time under tension.
So again, we're getting more neurological stress.
We're getting more oxidative inflammatory stress
by working in that lower glycogen state.
You can kind of move the training or the diet.
and that's why I said it's gonna be very intertwined.
And this is where just coming down
to the common sense of like how aggressive
by being with the food versus how aggressive am I being
with the training relative to this client,
which one of those
or do both of them probably needs to adjust.
So essentially over dieting is equivalent
to training too much to fatigue essentially.
Under recovering.
I see that some of you guys got thrown off
by the change in time zone,
apologies there, I'll replay
and everything will be up, right?
So that'll be there.
Okay.
Under recovering.
So obviously if we're under recovering
first place to look in this is nutrition
but it could be
other stuff that we've got going on,
so lower energy outside of training, lower neat.
That's gonna be part of it.
Rapid performance loss, heart rate and HRV markers,
disrupted sleep, especially waking the night.
Water retention is a big one because that's a sign
that we're more inflammation, et cetera.
And then a reduction of other system functions,
usually in this case we'll see digestion go down, right?
'Cause essentially if we just have less in a deficit
when we're under recovering
we're almost always nutrient depleted.
So we're gonna see other things shut down.
We're gonna see that we're probably gonna hold water.
We're gonna see that
like because we're more like dysregulated
in terms of glucose and inflammation
that we're gonna see more disruption and wake at night.
We'll probably see an increase waking heart rate,
HRV Markers will tank down
and performance will tank fast, right?
The lower energy outside of training and lower neat
that's likely the thing that's gonna happen
before all of the rest of those.
So that would be like, first sign,
second sign would be look at rapid performance loss
from the performance side.
And then all the other ones,
I would say water retention
is probably gonna be the one,
water retention and warning heart rate
will be the first ones that go up
then disrupted sleep in HRV.
And then lastly would be the reduction in
things like digestion.
Very similar to hypertrophy
almost anything and everything can be either training
or deficit 'cause it's really just the equation
between the two of those, right?
So these are literally the same points hypertrophy.
It's just in the hypertrophy thing
where these things are happening
because we're applying basically too much stress
even though we have a ton of calories,
in this case it could be that we're not applying
much training but we're just in to fewer calories
but we're essentially gonna see the same things happening.
So some considerations when we're looking at
your performance and your biomarkers,
with hypertrophy performance markers are very clear
and obvious and they're also more common
and more consistent,
When we're working close to maintenance or deficit,
performance markers are not very clear or consistent.
In fact at certain points you may expect
performance to go down, right?
And that may be acceptable depending
on how lean somebody's getting.
So this is one of the reasons that I like
to do the periodization is it allows me every time
I basically go back to that maintenance or surplus,
I can compare the performance there to the last time.
Right.
And so I can see how much has that dropped
and how much can we recover during that period of
maintenance or surplus calories.
And I can almost kind of use that as a guide
of how long I wanna stay in those phases,
because when I'm in the deficit,
I don't know, like man,
if we would've just had another 50 carbs or a 100 carbs
like how would we have performed today or whatnot.
So it's really hard to know whether
like performance changes are like real changes
or just very temporary changes
because of the depleted nutritional status
at the individual.
And so when we're in a surplus, that's not an issue.
And so looking at the performance markers
it's a great way to kind of keep track
of how your program is going
but in a deficit,
like the performance changes may be very inconsistent,
depending on nutrient timing and stuff like that,
you just have less room for error here.
So I would definitely lean towards
using that period as model
for the sake that it gives you the opportunity
to compare those performance markers
from like the previous days if you will.
Performance biometric considerations.
We look at performance maintenance is going to be
probably the most common goal when we're in a deficit.
If you have somebody that's just starting out
like that linear program
you will expect people to get stronger and whatnot
but mainly through improvements in neurological efficiency
not because they're accumulating
a bunch of muscle tissue, right?
So just understand that like unless somebody,
like the more trained somebody is
and the more neurologically efficient they already are
and the more likely they're not gonna be making much
for performance gains in a deficit,
like so but if you throw a new movements in there
or something like that,
well sure they might progress on them.
But essentially your goal is just not to lose performance
especially in those advances or individuals, right?
In terms of the timeline for everybody
had the opportunity early on in transformations,
that performance is gonna go up
in beginners, detrained trained individuals,
that's where you're likely gonna see a chance
for performance to go up.
Also people just have a tremendous amount in more body fat
because the body tends to be a little bit more
forgiving of the deficit
when you have a ton of body fat.
The leaner the person, longer you've been training,
longer you are in transformation,
performance maintenance or minimizing loss
is gonna be the goal.
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