The nervous system plays a role in weight training at multiple levels. It influences your state of being and how your whole body functions. The fight or flight and rest and digest mode. Today however we're diving in to a more cellular level of the nervous system the Neuron itself. We'll try to answer questions like, why does slapping your muscles before a set help increase strength? Why do 10-15 rep sets require 45-90 seconds of rest and why does a heave 1-5 rep set require up to 300 seconds? And how do neurological adaptations increase strength?
Now the basic function of a neuron is to transport electric signals to either a neighbouring neuron and/or target cell. The target cell usually defines the function of the electric signaling.
For instance when a motor neuron signals a muscle to contract, its axons will end up on a muscle fibre (the target) and result in muscle contraction. Thus giving us the function of a motor neuron. Neurons can also to this for the endocrine system, releasing hormones, give us feeling sensation and often signal other neurons. That said, it will be a combination of multiple of before mentioned functions.
Let's have a look at a singular neuron shall we?
Every signal that the neuron get's has to be converted in to an electrical current. To generate the electrical current, a certain threshold needs to be reached. As soon as the threshold is surpassed Potassium flows out of the cell and Sodium flows in to the cell. Due to the difference in potential an electric current is created. This electric current is propelled forward through the Axon and enhanced by Myelin sheaths (produced Schwann cells or Oligodendritecells) which act as an insulator. At the end of the Axon it is usually Calcium that leads to the activation of the target cell.
Now to make a muscle contract, calcium needs to be released in to the contractile units of the muscle. This happens through a widespread release, making sure a much calcium as possible goes in to the muscle (Note: This could explain why slapping a muscle before activity helps it produce more force). Before this happens the motor neuron needs to reach a certain threshold. This is more or less dependent on the amount of work a muscle has to do. Now why is it that after a heavy set of 1-5 reps you need more recovery than after a set of 10-15?
The answer lies in the refractory period of your neuron.
Every time your neuron fires it has a refractory period. The refractory period basically means no (or little) new stimulation can occur. When you want to facilitate contraction for a muscle under maximum effort (1-3RM) there is a high frequency of firing from the neuron. After each cycle the refractory period lengthens. Leading to a recommended rest of 3-5 minutes after such a performance so you fully recover from your refractory period. (Note: other factors also play a role in this, but for now we'll emphasize the neurological component).
So why is it that you can gain a bit of strength without gaining any muscle mass? To answer this question we'll need to address a bit of nuance. When practicing a deadlift,-roughly- two components will help you increase strength. You'll increase a bit of muscle mass and you'll increase in your efficiency. The latter being the result of neural adaptations.
Now these neural adaptations encompass the increased speed of signal transduction, leading to faster contraction and the increased coordination, leading to more muscle fibers firing at the same time. And these two components together with improved technique that stems from better proprioception (awareness of where your body is in space) are the result of neurological improvement. Really hop you enjoyed this read. Any feedback or requests are most welcome:)
Now the basic function of a neuron is to transport electric signals to either a neighbouring neuron and/or target cell. The target cell usually defines the function of the electric signaling.
For instance when a motor neuron signals a muscle to contract, its axons will end up on a muscle fibre (the target) and result in muscle contraction. Thus giving us the function of a motor neuron. Neurons can also to this for the endocrine system, releasing hormones, give us feeling sensation and often signal other neurons. That said, it will be a combination of multiple of before mentioned functions.
Let's have a look at a singular neuron shall we?
Every signal that the neuron get's has to be converted in to an electrical current. To generate the electrical current, a certain threshold needs to be reached. As soon as the threshold is surpassed Potassium flows out of the cell and Sodium flows in to the cell. Due to the difference in potential an electric current is created. This electric current is propelled forward through the Axon and enhanced by Myelin sheaths (produced Schwann cells or Oligodendritecells) which act as an insulator. At the end of the Axon it is usually Calcium that leads to the activation of the target cell.
Now to make a muscle contract, calcium needs to be released in to the contractile units of the muscle. This happens through a widespread release, making sure a much calcium as possible goes in to the muscle (Note: This could explain why slapping a muscle before activity helps it produce more force). Before this happens the motor neuron needs to reach a certain threshold. This is more or less dependent on the amount of work a muscle has to do. Now why is it that after a heavy set of 1-5 reps you need more recovery than after a set of 10-15?
The answer lies in the refractory period of your neuron.
Every time your neuron fires it has a refractory period. The refractory period basically means no (or little) new stimulation can occur. When you want to facilitate contraction for a muscle under maximum effort (1-3RM) there is a high frequency of firing from the neuron. After each cycle the refractory period lengthens. Leading to a recommended rest of 3-5 minutes after such a performance so you fully recover from your refractory period. (Note: other factors also play a role in this, but for now we'll emphasize the neurological component).So why is it that you can gain a bit of strength without gaining any muscle mass? To answer this question we'll need to address a bit of nuance. When practicing a deadlift,-roughly- two components will help you increase strength. You'll increase a bit of muscle mass and you'll increase in your efficiency. The latter being the result of neural adaptations.
Now these neural adaptations encompass the increased speed of signal transduction, leading to faster contraction and the increased coordination, leading to more muscle fibers firing at the same time. And these two components together with improved technique that stems from better proprioception (awareness of where your body is in space) are the result of neurological improvement. Really hop you enjoyed this read. Any feedback or requests are most welcome:)
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