Acetylcholine is released in the peripheral nervous systems to activate muscle fibers thus, decreased levels of acetylcholine leads to noticeable muscle fatigue and a decrease in muscle strength. Research on central nervous fatigue has shown a direct correlation between serotonin (5-HT), dopamine and acetylcholine and the onset of CNS fatigue. If done repeatedly it’s affects can show up in your daily life.Īt a basic neuromuscular level, when the nervous system is tired, it is slower and less accurate. Performing one heavy or close to maximal lift (90%+) even a couple times per week can tax your nervous system significantly. The Effects of Max Lifts on the Central Nervous System Think about when you can’t hit that Snatch weight or number of double-unders you can usually crush. This also affects speed, power, and fine motor control, which leads to sloppiness in highly technical exercises or movements. Training near or at maximum levels of output generates fatigue in the central nervous system, which temporarily reduces central drive and thus strength levels. Neurologists have demonstrated that maximum attempts, in the form of sustained maximum contractions (isometrics) and sub-maximal sets-to-failure – such as required by the Invictus Performance Programming – both cause a brief drop in central drive. After some kinds of intense training, we see that central drive is reduced, causing a kind of fatigue even if the muscles are fine. We call this flow of nerve impulses ‘central drive’. A stream of these impulses flows from the brain to the working muscles, causing them to contract. Any time you move, the brain lights up with nerve impulses generated by chemical activity. What Does it Mean to Have a Fatigued Central Nervous System?Ĭentral fatigue (the actual scientific term) is defined as a reduction in the output of the motor-control regions in the brain, which causes a reduction in performance. Let’s examine this more, what it means, and who should consider a training program with goals other than PR’ing and finding 1RMs on the regular. Lifting heavy is a GREAT stimulus…but not for everyone. It’s true, people see many gains in strength and stamina from these types of programs but some do not, or if they do, those gains are taken from other areas of their lives as there is only so much adrenaline to go around and central fatigue occurs. Many lifting programs, including the Invictus Performance Programming, work on cycles that begin and end with testing a 1RM for that lift and likely include sub-maximal lifting efforts to failure as well – like when we work up to a heavy Back Squat for the day then ask you to drop the weight down to 80% and squat to for max reps (i.e. Some of us even sneak in PR attempts in the middle of a cycle because we just can’t wait to check on our gains. Most of us who have been doing CrossFit or lifting weights for any amount of time get excited when it’s time to test our new 1RM on any lift.
Lifting Heavy is a Great Stimulus…But not for Everyone
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