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