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Old 02-19-2010, 06:16 PM   #1
Shane Skowron
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Default 2 questions about priming the CNS

I'm interested in the concept of "priming" the central nervous system for optimal performance before a maximal effort. Being a small guy who's not interested in gaining any weight I am looking to gain strength primarily via CNS efficiency, not hypertrophy.

1. Has anyone tried the method of supramaximal holds as described in this article? http://www.tmuscle.com/free_online_a...med_for_muscle
If so, was it successful and how frequently did you do it?

2. Should you prime the CNS for muscular endurance activities, and if so, how? For example I am trying to maximize my deadhang pullup numbers. Lately when going for a maximal set I have just been jumping on the bar cold and banging them out. Should I be doing a couple weighted PU's before my maximal set to prime up?
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Old 02-19-2010, 07:02 PM   #2
Brandon Oto
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Oh lord no.
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Old 02-19-2010, 07:44 PM   #3
Shane Skowron
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Quote:
Originally Posted by Brandon Oto View Post
Oh lord no.
Can you elaborate?
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Old 02-19-2010, 10:06 PM   #4
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Probably better to do explosive movements integrated into the warmup. Same effect really and it's not as fatiguing as the other stuff.

I've tried supramaximal holds, and heavy eccentrics. Didn't seem to make too much of a difference.
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Old 02-20-2010, 07:46 AM   #5
Brandon Oto
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Quote:
Originally Posted by Shane Skowron View Post
Can you elaborate?
Sorry, just had a seizure. Carry on.
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Old 02-20-2010, 02:12 PM   #6
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A cold shower may wake up the CNS more.
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Old 02-20-2010, 03:10 PM   #7
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A cold shower may wake up the CNS more.
Not sure if you wanna do that before exercise though.

Perhaps burpees with max effort jumps?
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Old 02-20-2010, 04:47 PM   #8
Donald Lee
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Read Lyle's series on warming up.

http://www.bodyrecomposition.com/cat...mentals/page/2

Part 1 talks about the general warm-up, and part 2 talks about more of what you're asking.
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Old 02-20-2010, 05:07 PM   #9
Shane Skowron
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Thanks for the replies.
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Old 02-20-2010, 08:34 PM   #10
Steve Shafley
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I've had much better luck incorporating explosive work in warm ups than supramaximal holds, and I've tried the holds many times on many lifts.
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