Synaptic Facilitation

[ZZuluZ]

What are your thoughts about using synaptic facilitation to increase intramuscular coordination and thus potentiate the nervous system and induce strength gains??

Seems like a pretty sound concept to me [popularized by Pavel Tsatsouline, I believe]

It basically means that you do a particular movement VERY frequently but with very low intensity. An example might be: Doing ONE pull-up every hour of every day for 2 weeks. There exist variations of this.

I'm curious what your thoughts are.

Arioch, any specific information on this technique?

-Zulu

 

[Deciever]

i finally know what it is!!! I know someone mentioned something about benching every hour or so , to try to increase their bench. I've read up on pavel, and his ideas seem sound. I think it may actually work.

 

[TheFng]

I've been thinking about this sort of thing myself. Weightlifters have been doing similar training for years where they do a couple of heavy sets of squats, snatches and clean and jerks for example in the morning. Then later, they will do a similar workout and maybe substitute one or more of the exercises. They will do this 5-7 days a week.

 

[ZZuluZ]

Yeah, olympic lifters do it all the time. THey train 21 times a week.

Anectodal evidence seems to suggest it works.

It makes sense physiologically as well, I`m just curious what everyone thinks.

I`m going to be experimenting with it shortly.

-Zulu

 

[bigokie]

This is a very controversial type of training. Some say it will work, and some don't.

Steve Justa wrote a book about training, and in it he talked about this type of training. His was to pick whatever exercise you wanted, a major body exercise, and do it every day for 3 singles. Then add 2 singles a day for a week. Then add 5-10 pounds and start over. One of the main points is that when doing this you can't go over 70%. You can lift 70% everyday and not get weaker. If you go over you will start to get weaker after 1-3 weeks. This is why in Westside you change max lifts every 1-3 weeks.

I must say I've never tried it. It does seem to have some merit, but as Louie Simmons said that if you train the same lift all the time your strongest muscles will get stronger and your weaker muscles will get weaker. Eventually causing an injury.

If you try it, I wouldn't try it for more than 2-3 months and then switch to something else.

 

[endpoint]

yes it works.
how do you think blue collar workers get so strong.

 

[aka-tapout]

curious question--may work
how would it effect some one working a full time job,taking care of kids and only sleeping 6 hours a day
may possibly work but no recover time the human body can handle only so much
training,work,family and every day stress(driving around slow people) seems like a lot espically for older people

 

[ZZuluZ]

I figured it might be useful to add to your training.

Use a regular routine, but for a movement you're weak in just add this in extra to your training.

Then when that movement is stronger pick another movement.

-Zulu

 

[Arioch]

It depends on your ability to recover as well as the type of training. Too much eccentric, and you are damaging not only the muscles, but the recovery ability of the entire body.

The Olympic lifts have little to no eccentric phase, which is why they can be trained more often. Extra sets of squat and bench will require extra attention to eliminating anything resembling eccentric motion.

And, of course, recovery can be improved through diet, rest, active recovery, deep tissue massage, etc.

 

[ZZuluZ]

Thank you for your reply Arioch.

I forget to touch on that exact point. The eccentric portion is what makes recuperation time so much longer.

How, practically, would you recommend eliminating it as much as possible?

What do you think is optimal: 1 set every few hours or ladders 3X a day? The latter seems like overtraining to me...but your thoughts would be most appreciated.

Do you think I should go ahead and use it in every program (using it to specialize a different lift everytime)?

Thanks for your time,

-Zulu

 

[brianmincher]

I am not an olympic lifter, but the way it seems to me that they eliminate the eccentric part of the move is by dropping the bar from the top part of their lift. Try that at the local Curl and Chrome and see how long it takes them to boot you out the door.

B.

 

[CytoMel]

What about using this technique to bring up a weak point.

This may sound weird but it could work

For example lats:
I do plenty of rows like this

A band attatched to a low bedpost
A pvc tube to make a lat bar
Put a pillow around the bedpost as a shock absorber

Do the conentric and let the bar go when it hits the chest! The bar and pvc will shoot into the pillow absorbng all damage!!

Or just do normal rows with the concentric and eccentic like normal

 

[ZZuluZ]

I workout at home, Brian.

-Zulu

 

[brianmincher]

me too. I don't care too much for the local Curl and Chrome. But dropping weights at the house doesn't make me very popular there either.

B

 

[Arioch]

I drop weights all the time, but then RHIP.

And yes, that is how the eccentric is eliminated in the OL's. Try to carefully lower a one rep max snatch. And let me know where to send flowers.

I would just perform singles, or maybe something along the lines of a lower intensity dynamic effort day. To eliminate the negative, basically free fall with the weight, which is why it has to be light. Slowly increase the speed at which you plummet, because if you are not used to this, you can get hurt. Badly.

If you are squatting in a ballistic manner, this is a pretty good time to stretch (afterwards, of course).

 

[ZZuluZ]

RHIP?

Ok, I'll work with very low volume and intensity and attempt to drop the weights rapidly and still securely.

I understand the O-lifts don't require much of an eccentric, I mean more along the lines of Benching, Squatting, Doing pull-ups.

Thx, I'll give it a shot shortly

-Zulu

 

[Arioch]

Rank Hath Its Privledges

Let me know how it turns out.

I sometimes have throwers do a fair amount of this, but the lifts and/or exercises are very skill specific. They also serve as active recovery.