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this video was sponsored by Squarespace
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training your muscle will only get you
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so far if you want to tap into your true
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potential then you need to focus on what
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actually controls that muscle the
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central nervous
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system all of us have a vague idea that
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the central nervous system is important
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for strength and performance but how
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many of you actually know what it is how
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it works and how to Target it in your
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training to make it more
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efficient keep watching and find out why
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all all training is brain
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training simply put your central nervous
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system refers to your brain and your
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spinal cord as well as being responsible
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for our thoughts our memories and our
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personality this is also where signals
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to move the body originate and they are
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then fed to the peripheral nervous
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system allowing for conscious control
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over our body your muscles are made up
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of thousands of muscle fibers tiny
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muscle cells that can extend and
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compress together in order to length and
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shorten the muscle and move the
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corresponding joints they can do this
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because they're made up of tiny
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myofilaments these in turn are comprised
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by actin and meios you don't need to
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know the details but these proteins
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essentially slide across each other
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allowing the muscle cell itself to
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shorten as needed when enough muscle
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cells shorten the muscle
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contracts note that individual muscle
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fibers are binary they either contract
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or they do not contract they can't
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contract slowly and nor can they
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contract halfway to give you a rough
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idea the bicep contains somewhere
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between 200,000 to 500,000 muscle fibers
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but in order to contract those muscle
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fibers you first need to send a signal
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from the brain your intention to do so
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inside the brain therefore is a region
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known as the primary motor cortex this
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contains a map of the body known as the
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motor homunculus where each neuron
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corresponds to areas of the body You may
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wish to control an electrical impulse as
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an action potential it results in
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movement in the corresponding part of
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the body note that each action potential
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only lasts for around 10 to 100
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milliseconds depending on the muscle in
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question so in order to sustain a longer
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contraction that actually requires the
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continuous firing of multiple motor
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neurons rather than just one for a long
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time when you decide to bend your arm a
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signal begins life at the corresponding
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part of the motor cortex and then makes
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it way down the spinal cord to the
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neuromuscular Junction to act upon or
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innovate the muscle in question but
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here's the key thing to understand about
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all of this the signal does not cause
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the entire bicep to move and nor do
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signals act upon the hundreds of
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thousands of muscle fibers individually
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instead they act upon the motor units
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motor units being groups of muscle
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fibers within a muscle that are all
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innovated by a single corresponding
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motor neuron these aren't discret little
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bundles of fibers like you might imagine
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but rather interwoven and Scattered
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throughout the muscle seemingly at
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random however the motor units are or
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organized into smaller and larger groups
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of muscle fibers to get big ones and
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small ones likewise some consist of the
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powerful type 2A and type 2x muscle
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fibers whereas others are comprised of
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these slower but more efficient type 1
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fibers motor units do not mix their
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fiber types as you may expect the number
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of motor units in any given muscle
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varies greatly depending on the muscle
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in question and genetic variability
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however the average bicep will contain
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somewhere between 300 to 800 motor units
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these being the the smallest contractile
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units of the muscle the strength of the
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signal sent from the brain will
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determine how many motor units are
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recruited at once weaker signals will
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recruit only a few of these smaller
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motor units as these have a lower
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activation threshold but as the neural
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drive or effort increases and the signal
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becomes louder this will also be enough
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to activate the larger and more powerful
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motor units this means that motor units
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are always recruited from the smallest
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and weakest first with the stronger and
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larger units being added as needed this
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is Henman size principle I talk about it
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all the time on this channel as I was
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editing this one I realized that I
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should probably mention the distinction
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between the upper motor neurons and the
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lower motor neurons so the upper motor
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neurons are located in the motor cortex
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and the lower motor neurons are located
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in the spine but it's the upper motor
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neurons that control the lower motor
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neurons so this doesn't really change
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anything just thought it would be useful
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for you guys to know as we're trying to
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make this a a complete description of
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the central nervous system it's the
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uppermost neurons that are organized in
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that homuncular kind of shape and just
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to explain that a bit more this isn't a
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brain area it's just the way that the
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motor neurons are organized which kind
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of looks like this sort of misshapen man
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because you have more motor neurons
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representing parts of the body you have
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more control over and fewer where you
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have less control useful to know this
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distinct from the sensory motor
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homunculus which represents your
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appropri perception and your feeling
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they look kind of similar because you
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tend to have more sensation in areas you
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can control more but they're not exactly
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the same seeing as action potentials are
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binary you might now be wondering how
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the volume of a signal can increase the
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answer is rate coding that is to say
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that more rapid signals are able to
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cumulatively stimulate the motor neurons
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to fire as effort increases so does the
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rate coding where things get really
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interesting is in noting that nobody can
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recruit 100% of the motor units
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available to them at once untrained
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athletes in particular can recruit
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somewhere from 30% to 75% of their motor
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units maximum depending on the muscle in
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question and again individual
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differences trained athletes however can
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recruit anything from 80 to 95% of the
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motor units take these figures with a
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grain of salt however as you'll see them
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vary depending on the study but as you
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can see adaptations within the nervous
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system are what will lead to massive
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increases in strength before training
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you literally have huge motor units
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capable of amazing strength within your
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muscles that you can't access this goes
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a long way to describing Noob gains but
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it could also mean that you're missing
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out on a a lot of potential strength
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even after you've grown your muscles to
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be bigger in size fascinatingly we know
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that cellists for example have
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physically larger areas in their primary
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motor cores responding to their fingers
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brain plasticity the ability of the
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brain to change shape to adapt to the
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requirements placed on it ensures that
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these often used areas actually grow and
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thicken the same is very likely true for
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athletes as you learn to control more of
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the muscle this would theoretically lead
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to an increasing gray matter and
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cortical thickness in that part of the
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brain making your little motor
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homunculus even more misshapen and even
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more
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buff think of this I can wiggle my ears
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because I learned the muscle control
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necessary to do so almost everyone can
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do this because they have the necessary
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muscles but it's through training and a
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misspent youth that I was able to gain
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control over those muscles the same
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thing happens over specific motor units
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throughout your skeletal muscle you can
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move move your bicep but you can only
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move part of it and thickening the
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muscle fiber through hypertrophy
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training won't change that we call this
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process intramuscular
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coordination there's another side to all
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of this too motor patterns and skill
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acquisition learning new skills does not
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result in changes to the muscle all of
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this resides in the brain and
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specifically the motor cortex once again
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as you repeat movements over and over
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you create connections between different
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parts of the motor map neurons that fire
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together wire together literally
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reaching out and forming new connections
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to allow signals to cross from one to
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the other thus new neural maps are
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created corresponding to particular
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movement patterns and reaching from the
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primary motor cortex to the premotor
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cortex which helps to plan and prepare
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movement the supplementary motor cortex
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which helps to initiate movement
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sequences and coordinates the two sides
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of the body the basil ganglia which
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assists with voluntary movement and the
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cerebellum which fine-tunes motor
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actions the more you rehearse these
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movements the more efficient the
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pathways become repeated firing actually
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insulates the pathways causing long-term
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potentiation meaning that one neuron in
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a sequence more readily innovates the
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next pruning also occurs removing
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unwanted connections take an untrained
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athlete and asking to throw a punch and
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you'll see a pattern in the brain that's
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kind of fuzzy with the signal leaking
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out into other neighboring regions
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accordingly their whole body will be
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somewhat tense they might hold their
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breath they might be contracting their
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bicep actually slowing down the movement
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their shoulders will be up and tense I'm
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describing myself here by the way even
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if they know what to do consciously
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it'll be very hard not to make these
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mistakes because a strong enough signal
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to throw a punch will light up unwanted
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areas of the motor cortex in a trained
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athlete however the the signal will be
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much more precise and refined a trained
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martial artist can throw a powerful
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punch while keeping the rest of the body
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entirely relaxed breathing completely
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normally all the while the sequence may
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also be wrong in the untrained
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individual perhaps the hip turns too
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late in the movement or the body doesn't
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turn enough they have to actively
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concentrate to get this part right on
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all those things at once whereas it's so
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ingrained for the professional as to be
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like riding a bike literally because the
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movement pattern is learned in just the
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same way that riding a bike is crucially
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though it's also possible to include
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external stimuli in these movement
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patterns which helps us to develop
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reflexive movement patterns so for
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example if someone kicks me low I tend
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to use a lower block to stop it without
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thought thanks to years of karate when
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you ride a bike you take into account
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feedback from your appropria setion an
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equilibrio setion constantly adjusting
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position to remain balanced on the bike
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even as you nearly fall when you drive
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you likely stop at a red light without
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needing to consciously remember to do so
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these neural pathways are so strong and
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so ingrained in us that in some cases of
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traumatic brain injury individuals who
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have completely lost their memories are
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still able to play the piano
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flawlessly the premotor cortex plays a
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particular role in movements Guided by
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external
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cues we call this kind of coordination
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intermuscular
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coordination okay so that's how the
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central nervous system works and why
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it's so important an for developing
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strength and coordination but how do you
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go about training it well if you want to
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improve your intramuscular coordination
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your ability to contract more of a
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single muscle then you need to practice
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sending a stronger and stronger neural
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drive a stronger and stronger signal
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with effort this means you need to lift
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heavy and or explosively that's 80% of
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your one rep max and above although some
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studies suggest that this needs to go as
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high as
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95% when you lift lighter weights for
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high rep ranges like a bodybuilder you
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simply aren't sending the strongest
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signal possible unless you also move
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highly explosively this is one reason
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that bodybuilders who lift for higher
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rep ranges will not develop quite as
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much strength as powerlifters they
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simply don't practice it bodybuilding
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isn't useless other very beneficial
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adaptations occur such as developing
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strength endurance and increasing the
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Mind muscle connection sometimes between
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lesser used muscles you know you want to
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contract your obliques or whatever
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[Music]
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there's another way to train this Max
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output power as well though and viewers
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of this channel already know the answer
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overcoming isometrics that means pushing
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or pulling against an immovable object
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trying to push down a wall or pull apart
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a thick piece of rope bend a piece of
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iron this works so well because it lets
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you practice sending the maximum signal
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from motor unit recruitment thus you get
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better at sending that stronger signal
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thanks to once again rain plasticity
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unlike lifting a one rep max this also
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allows you to send that maximum signal
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from for longer the strength curve means
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that only a small portion of a maximum
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lift actually involves maximum strength
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you know momentum plays a role and it
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allows you to do all that without
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creating as much muscle damage and
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therefore without incurring such a high
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recovery demand basically you can do it
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more often I've made videos on this in
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the past so I won't go into it in a lot
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of depth here but this is one way to
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train your nervous system specifically
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I'd also recommend the channel No Limit
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squad for a far more detailed
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instruction on using over coming
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isometrics overcoming isometrics can
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also be useful in other ways for example
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it actually encourages reciprocal
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inhibition meaning it can teach you to
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relax the antagonist muscles increasing
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movement efficiency power output and
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mobility and again this is due to
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changes in the central nervous system as
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for training the movement patterns the
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key is simply to remember that strength
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is also a skill and skills are learned
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through repetition the goal here then is
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to practice movements repetitively but
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without once again incurring unnecessary
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fatigue this is where greasing the
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groove comes in very useful if you want
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to learn to perform handstands perfectly
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for example you need to put in the Reps
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and the time just like playing the piano
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and greasing the groove would mean
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practicing a handstand every single day
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and because handstands are more about
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skill than strength if you train them in
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that way doing just a couple of reps at
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a time then you can actually get away
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with doing this spacing the sessions out
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throughout the day like this also has
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other advantages specifically it allows
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you to repeatedly activate the neural
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Pathways while also giving them time to
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reset in between repetitions this is
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referred to as spaced learning and it's
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more often used to refer to things like
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revising for a test the same also does
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apply here to the extent that if your
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workout includes a skill like a
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handstand it might make sense to
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practice it three times through the
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workout or your routine you know the
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beginning middle and end rather than all
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at once the same can also go for
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practicing perfect squat technique using
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a lighter weight than you would do
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during training because you're
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reinforcing those movement patterns
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you're going to make the movement
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stronger and more efficient so that when
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you do add the weight back on at the gym
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you'll therefore be better at moving it
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repeating the same movement perfectly
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over and over will help you to refine
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your Technique more and more and this
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becomes increasingly important for
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skills-based movements like calisthenics
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parkour gymnastics or martial arts but
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even if you're not interested in those
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things I recommend that everybody try
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and learn some more advanced skills like
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this simply because the body control and
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awareness that it will give you through
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the central nervous system will bleed
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into everything else you do you'll move
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more without holding your breath you'll
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be able to control your scapula and your
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pelvis and so much more but there are
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two more elements to consider as well
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one is that you don't want to only
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rehearse perfect movements you also need
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to add variation and unexpected elements
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that might mean doing handstands on
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uneven surfaces for example and the
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reason for this is that it Alters the
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inputs and it gives you more practice at
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adjusting the precise movement patterns
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as Nikolai Bernstein says it builds more
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robust movement patterns this is another
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concept I like to discuss ad nauseum but
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that's because it's so important to
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remember and it's so often overlooked I
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recently discussed this on a podcast
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with Gregory who has an excellent Kettle
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bow Channel that I recommend Liber stuck
00:15:22
I recommend checking out the full video
00:15:24
but here's a clip that summarizes what
00:15:26
I'm talking about Nikolai Stein
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neurophysiologist describes it as
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creating more robust movement patterns
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so like instead of making instead of
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there being just one area one direct
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line where you're really strong you've
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got like a little bit of wiggle room
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because you're used to moving in
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slightly more Dynamic ways and um in the
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in the book the brain that changes
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itself there's a really good analogy
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which is like when you're rehearsing a
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movement it's like going down a ski
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slope and if you take the exact same
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route every time then you create this
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really deep de Groove in the in the
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slope which means amazing at going down
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following that Groove but you're not
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going to be able to go anywhere else
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because that's all still thick snow
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whereas if you take a slightly different
00:16:07
path every time you're you're creating a
00:16:10
a wide flat surface like he wasn't
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talking about it in Fitness but it
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priced so well and now and now you you
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can make a slight mistake without being
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at Serious injury because you're because
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you've got those more robust uh movement
00:16:22
patterns and then that's that's exactly
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what you're doing with something like a
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kettle B one of the things that's so
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cool about it is that it is slightly
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different every time you are those
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awkward angles but if you're learning
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using a lighter weight to begin with
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you're building up you know the motor
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patterns you're building up the the
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tendons the fascia the the supporting
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muscles so that you can deal with the
00:16:40
slightly unexpected you know like when
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my kid runs at me and leaps into me when
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I'm squatting on the floor and I'm not
00:16:45
expecting it like she has no regard for
00:16:48
my health or safety and like but I can
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usually cope with it because like and
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it's also important to remember to
00:16:55
include the inputs in your practice if
00:16:58
you want to get good at hitting a ball
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you need to practice hitting a ball not
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just swinging the bat finally I want to
00:17:04
briefly touch on recovery and the
00:17:06
concept of frying your central nervous
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system this is a big issue for athletes
00:17:10
who are worried that overtraining will
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burn out their nervous system leading to
00:17:14
a complete loss of strength or just
00:17:16
massively decreased performance and this
00:17:18
is something that powerlifters typically
00:17:20
see in particular if they try and
00:17:22
increase the weight on their Max lifts
00:17:24
over a sustained period unless they want
00:17:26
to see a plateau or regression in
00:17:27
strength they need need to actively
00:17:30
recover as part of their workout but
00:17:32
it's important to consider the context
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here this actually has very little to do
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with the central nervous system new
00:17:38
research shows that while you can
00:17:40
fatigue the nervous system it's actually
00:17:42
a acute effect and it recovers within a
00:17:45
few hours maximum this is not a chronic
00:17:48
issue we know this from measuring the
00:17:50
strength of the signal at the
00:17:51
neuromuscular Junction after 30 minutes
00:17:53
to a few hours it's back to normal so
00:17:55
the signal is just as strong so why does
00:17:58
over training make you feel weaker why
00:18:00
do you feel like your nervous system is
00:18:02
spent well chances are that it's a lot
00:18:04
more akin to what we think of generally
00:18:07
as burnout chances are that it has more
00:18:09
to do with your autonomic nervous system
00:18:12
rather than your central nervous system
00:18:13
you know your fight or flight response
00:18:15
and your recovery that is to say that
00:18:17
over time placing too much Demand on
00:18:19
your nervous system means being in a
00:18:21
heightened state of stress for long
00:18:23
periods a high allostatic load that can
00:18:26
in turn have a cumulatively negative
00:18:28
effect for performance and General
00:18:30
Health essentially chronic stress isn't
00:18:33
good for you who'd have thought but this
00:18:36
can then lead to disregulation of the
00:18:38
HPA axis neurotransmitter depletion
00:18:41
potentially insomnia loss of motivation
00:18:44
and the accumulation of issues such as
00:18:46
injuries and even lowlevel infections
00:18:49
the truth is it doesn't really matter
00:18:50
what the precise mechanism is here what
00:18:52
matters is that you give yourself a
00:18:54
break and don't push yourself
00:18:56
continuously and the autonomic nervous
00:18:58
system and the central nervous system
00:18:59
are linked we know that chemicals like
00:19:01
adrenaline make us stronger allow us to
00:19:03
tap into greater recruitment of muscle
00:19:05
fiber so if you're completely spent and
00:19:07
burned out then you're not going to be
00:19:08
able to recruit as much strength if
00:19:10
you're very tired you're not going to
00:19:12
feel as strong it's very simple really
00:19:14
adrenal fatigue is not actually a
00:19:16
scientifically accepted term at the
00:19:18
moment but you know something like this
00:19:20
is happening you're exhausted from being
00:19:21
stressed all the time and you're not as
00:19:23
strong as a result it's not rocket
00:19:25
science can you train yourself to
00:19:27
improve resilience to long-term term
00:19:28
stress and high level exerion well many
00:19:31
believe it's possible and there's a lot
00:19:32
of evidence to suggest it is this is one
00:19:34
objective of military training and it's
00:19:36
also seen in the likes of the Bulgarian
00:19:38
method here athletes use their maximum
00:19:40
lifts daily and reportedly go through a
00:19:42
period of immense distress that they
00:19:44
refer to as the dark times before
00:19:47
emerging the other side often with
00:19:49
immense displays of strength I recommend
00:19:52
watching Alexander bromley's video on
00:19:54
CNS fatigue as it's very interesting
00:19:56
that's he talks about that one more
00:19:58
addendum it's interesting that the
00:19:59
studies also actually show that it's
00:20:02
endurance training that causes more
00:20:04
central nervous system fatigue so that
00:20:07
is to say that heavy lifting isn't quite
00:20:09
as fatiguing for the central nervous
00:20:10
system you know as as we thought that
00:20:13
said it's important to think about
00:20:15
people's lived experience here we know
00:20:17
that you can become very fatigued from
00:20:19
doing heavy lifting so it's always
00:20:20
something to bear in mind but really The
00:20:22
Chronic fatigue that we associate with
00:20:24
CNS fatigue has more to do with kind of
00:20:27
like the sort of tired might experience
00:20:29
after a very busy period of work than it
00:20:31
does with any kind of neurological
00:20:33
change affecting muscle
00:20:35
contractions but in the short term CNS
00:20:38
fatigue might actually be the problem if
00:20:40
you find that the fog is descending in
00:20:42
the latter rounds of a fight for example
00:20:44
that might be because your CNS truly is
00:20:47
fried the good news is that there's
00:20:48
evidence that you can improve this
00:20:51
capacity with training too as I've
00:20:53
described before J Santana trains his
00:20:55
athletes to improve their psychomotor
00:20:57
vigilance to do this this he trains them
00:20:59
to the point of fatigue and then has
00:21:01
them perform tasks that require Focus
00:21:03
things like dodging pool noodles chess
00:21:05
boxing might offer similar benefits and
00:21:07
again we see similar stress inoculation
00:21:10
training used by certain military groups
00:21:12
whether this kind of training results in
00:21:14
more efficient synapses increased
00:21:16
neurotransmitter receptor sites or some
00:21:19
alternative adaptation again it doesn't
00:21:21
really matter the result is the same we
00:21:23
can improve focus and attention under
00:21:25
stress and fatigue through training
00:21:30
so is this going to drastically change
00:21:32
your approach to training well this time
00:21:34
it might actually have a big impact I
00:21:36
hope if nothing else that shows that
00:21:37
Brute Force approaches to training
00:21:39
aren't always the most effective
00:21:41
sometimes a little more of finesse can
00:21:43
have a superior result it also should
00:21:45
show that it's not all about strength
00:21:47
you can move with power and Grace and
00:21:49
develop the reflexes of a ninja in a
00:21:51
manner completely divorced from strength
00:21:53
training I hope it's encouraged you to
00:21:55
just practice your movement and maybe to
00:21:57
incorporate over coming isometrics when
00:22:00
it does come to strength remember
00:22:02
strength is a skill treat it as such and
00:22:05
you can tap into some huge reserves of
00:22:07
power and
00:22:10
performance so hope you found this video
00:22:12
useful and interesting guys if you did
00:22:13
then please leave a like and share
00:22:14
around if you like this kind of training
00:22:16
that goes beyond just you know lifting
00:22:18
dumbbells to grow bigger biceps and
00:22:20
instead focuses on every aspect of human
00:22:22
performance from strength to endurance
00:22:25
to uh Focus then you might like my ebook
00:22:28
training program super functional
00:22:29
training 2.0 I'll leave a link in the
00:22:31
description down below there's a slight
00:22:33
discount on over summer but either way
00:22:36
really appreciate you guys watching and
00:22:38
I'll catch you next time bye for
00:22:43
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