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Just picked up this month's issue of M&F and seen the Protocol designed by Keifer himself. Would like to know what exercises are acceptable for the Protocol as to alleviate Central Nervous System (CNS) and grow strict muscle. Thanks as soon as I here a few exercise, I can distinguish between CNS breakdown and muscle break down.
Not sure I'm reading this correctly… you want to know how to get muscle growth without taxing your CNS? i don't think you can do one without the other(or it's not known yet if there is a way). The article is already trying to diminish the impact on your CNS, if they knew of an even better way a issume they probably would've printed that instead. As is just take a few days off of lifting occasionally, that should allow your CNS to rebound a bit.
Unless i am mistaken, the CNS shouldn't ever “Breakdown” it might be taxed and depleted of nutrients to best fire which is why we slow down or lose strength as a workout progresses! But the goal of training is to make the CNS more able to deal with higher loads, which is why progressive overload works so well, not only do muscles breakdown and rebuild bigger/ Stronger but to accompany this the CNS has to develop more branches to make these muscle fibres fire better!So all training is CNS training regardless of goal! Thats why shockwave works so well, you do not have to use maximal loads to work the muscles or CNS you just have to create force! So sub maximal loads will move faster, creating similar force to the last big set of 3 with a heaviest weight! This weight should not be able to be moved as fast, but the aim should be "Trying" to move it at the same speed as the previous sets!Do not try to separate CNS and muscle development, as they are crucial sides of the same coin!
I can tell you though these exercises do make muscle grow along with CBL. I've been doing the Shockwave Protocol for about 2-3 weeks now, and my strength has improved, and my mass has grown in all areas. This is great for adding mass/strength.
I wish I had a picture to help…but instead of pulling all the way up like a normal upright row you stop mid way. Still working shoulders, but feeling it in the lats as well. Wait found, and editted to show you. The line indicates where to stop and begin again.
http://www.youtube.com/watch?v=2d32eT8LipcThis is what I did when I used shockwave. "Facepulls"Not a 100% that's what it is though.
But do you have any idea how this high-wide pulley rows should look like?From what I found it looks just like pulldowns, so I'm a bit confused.
Did you look at the video?You should be pulling the handing towards your face keeping your arms as wide as possible. You'll have to start with light weight to get your balance right or lean back just a hair.
Did you look at the video?You should be pulling the handing towards your face keeping your arms as wide as possible. You'll have to start with light weight to get your balance right or lean back just a hair.
Yes, but you posted a different exercise, I am asking about the exercise that I asked about in my first post, that is mentioned in the Shockwave.
The high wide pulley rows? Same exercise, different name. I think he listed exercises as not their common name so people who don't lift that much still have an idea what to do based on the lengthy exercise name. High-wide pulley rows = face pulls.
I wish I had a picture to help...but instead of pulling all the way up like a normal upright row you stop mid way. Still working shoulders, but feeling it in the lats as well. Wait found, and editted to show you. The line indicates where to stop and begin again.
Yup close grip upright row all the way up, trouble for shoulders
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