Neural Adaptations to Anaerobic Training | CSCS Chapter 5 (Henneman's Size Principle)

CSCS Chapter Study Guides & More: / drjacobgoodin
In this video we'll take a closer look at the neural adaptations to anaerobic training. In particular we'll investigate peripheral and central adaptations, Henneman's size principle, rate coding, and motor unit recruitment. This information comes from chapter 5 of Essentials of Strength Training and Conditioning, published by the NSCA.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
00:00 - Intro
00:55 - Anaerobic Training
01:59 - Neural Adaptions
05:23 - Henneman's Size Principle
08:42 - Neuromuscular Junction
09:35 - Neuromuscular Reflex
10:35 - EMG Studies
15:20 - Recap
15:58 - Where to Head Next
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@greggoamorelli8860]

These videos are seriously saving my A$$ when it comes to studying for the CSCS. If you're more of a visual/Lecture type learner, like me, he explains a lot of the concepts in the book that are sometimes difficult to connect on paper. Thanks Dr. Goodin, you're making a difference!!!

[@lucamarin8565]

I find it so crazy how quickly our body can have neurological adaptations after a new training program. I also had no idea that our neuromuscular junction can increase in size.

[@matthewwadley4348]

It was incredibly interesting with how motor cortex activity increases when the greater the force developed is when new exercises are being learned

[@amysmith3152]

I am so happy I found you!! I have been wishing I was able to learn this material in a lecture format vs just reading the textbook. Your videos are going to be in my study routine from here on out! Thank you for this content!!!

[@tianguyen3897]

I enjoyed learning about cross-education from the electromyography studies. The human body continues to amaze me in terms of how it communicates neurally to keep the body balanced.

[@torilucht5871]

I found this video to be very interesting! Something I found interesting was how when an individual is new to weight training they will make dramatic gains in strength in power in the first couple weeks but not muscle size. The involvement of neural motor units plays a role in all this which is very interesting.

[@evaozimec]

I think it's super cool that advanced lifters can bypass Henneman's Size Principle and recruit higher threshold/larger muscle fibers first to promote greater power or speed in a movement. The way our body's can adapt to training is fascinating.

[@joyshang5033]

I really liked learning about the size principle and how the low threshold fibers are recruited first but through training the high threshold units can be trained to activate first to achieve greater power.

[@macynunez4455]

Such an awesome video! I have always wondered why there are greater adaptations when people first start training, so learning about the plasticity of the neural system and all the improvements that contribute to this really allowed me to grasp this content and now it all makes sense!

[@cameransherwood5157]

It’s so interesting to me how even the Type I slow twitch muscle fibers are still involved in fast twitch movements and can inc in size over time with resistance training!

[@jadenrea1109]

I think it is so interesting that our body is able to make changes neurologically after only 1-3 days of resistance/anaerobic training. It would be crazy to think about how training would be different if humans saw changes in their muscles that fast

[@kieranmccarty4050]

Having these videos is a very helpful tool on top of reading the book. It is interesting to see the muscle fiber graph size principle! Thank you, Dr. Goodin!

[@Adam.gates_]

The fact that our bodies like to be symmetrical and can make neurological adaptations to an untrained area is crazy!

[@austiniturbe4495]

Cool to see with the patellar reflex that it signals to the spine and not to the brain, it's an immediate reaction.

[@user-sd3sv7uq7f]

The explanation of Henneman's size principle along the graph were very helpful in understanding it! This is well explained and it's way easier than trying to understand the book

[@coreycollier973]

Cross education was something I had of before, it was nice to hear it was a real, studied phenomenon.

[@dereklinck2672]

Great lecture on the Neural side of anaerobic training and the changes happening in our body that we can't see. Henneman's principle is fairly straight forward to understand and to think of it in operation. I could see how with rigorous specified training you could teach your body to essentially skips unneeded step to produce more power.

[@charmenatchison854]

So helpful! Explains a lot. Like why such an increase in strength without size increase, or why such an increase in strength at the beginning of training.

[@morganrolleri9198]

Thank you for this video! I found the central adaptations and adaptations of motor units to be a very interesting topic to learn about!

[@emilydonahue8216]

wow it's crazy to learn about how interconnected the body is that the opposite side that is being trained can still reap benefits neurologically! Thank you for the visuals!

[@wyattcarlson7504]

The idea of having neurological adaptations occur so soon after starting a new training program is super interesting to me. Also the diagrams in this video were super helpful for me to visualize the process.

[@kylesands9693]

Super cool that the stretch reflex can possibly be enhanced! Great video as as always Dr. Goodin

[@emilywalker9462]

What a fascinating video! I think it is so interesting how quickly and "plastic" our neural adaptations are. I was not familiar with cross education prior to this video and am kind of mind blown. Thank you!

[@isabellecousineau302]

These videos are so helpful thank you!

[@ameliabrock]

The stretch reflex is super cool! It's nice that out body has some safety mechanisms to tell us to slow our roll when we're overdoing things :)

[@adamwright8931]

The size principle chart really helped me understand Henneman's Principle!

[@audreyoates3242]

The neural system is so cool! I found it interesting how if you only train one side of the body, the other side will still gain some benefits. Great video!

[@fitnesswidshreyas]

Thank you for making these videos

[@lexireynish5892]

This video was so interesting and so helpful in understanding the neural adaptations in anaerobic adaptations.

[@hannahb872]

I had not known about the adaptions our body first make were first at the neural level! I thought that was pretty cool to learn about and how it is the muscle that has to take more time to adapt to. Really helped me with taking in the content in this section of the reading!

[@ryanharris8481]

The point that really intrigued me was how advanced lifters can recruit larger motor units first to create greater power and speed

[@zoiezantua7002]

I had no idea that the neural adaptations happen faster than the muscular, thanks for pointing that out!

[@moirabryson5042]

I found that by exercising anaerobically unilaterally, it actually is able to make improvements on the other side of the body that is untrained in the neuromuscular. Thank you!

[@avajgallo]

I thought it was so cool to learn about the Bilateral Deficit in Untrained Individuals!! The fact that our bodies protect us is so cool!!

[@BrianaReynoso]

This video was really interesting! I particularly liked learning about cross-education and bilateral deficit in untrained individuals!

[@houston_dj7140]

Thank you for your awesome videos!

[@kushbhalerao744]

Keep up the good work man.

[@emmasanchez5975]

the cross education was the most interesting to me because of how you can train one side of your body and the other side reaps the benefits as well.

[@clairemasterson6031]

Bilateral deficit is really interesting especially with how you explained it

[@caitlindonaldson3681]

Something I found really cool in the video was the size principle! The alpha motor neuron helps to determine the fiber type and as you require more force, you call on bigger/higher threshold units.

[@julianasum8481]

It is very interesting to see how the body creates neural adaptations over time. I found it interesting that the first four weeks of strength gains are largely due to the effects of neural adaptations.

[@jakegellatly8261]

It was cool to learn that advanced lifters can gain the ability to activate type II fibers first instead of after type I!

[@joshuawada8783]

To get big we must not only become stronger, but our connection to our muscles must become stronger go neuromuscular components!

[@evakoutelieris9550]

the cross educaton concept is so interesting. thank you!

[@kennyvogan5673]

Going over this in Ex. Phys. Very interesting to see the Muscle spindles and GTO thresholds improve as well

[@willhopkins4197]

The concept of cross-education is so interesting to me. It's incredible how a muscle that isn't even being used can slightly adapt to a load!

[@bensonmutuvi8429]

It’s amazing how our body does all of this without a second thought. Especially with motor unit recruitment over time.

[@laurenomalley9063]

The size principle chart was really helpful to better understand the concept

[@jackmalone5800]

The bilateral deficit in trained individuals is very interesting how body will put a governor on us to protect ourselves, but through training we can take the governor off.

[@makennakaczmarczyk7563]

Something I learned that I find really interesting is the bilateral deficit in untrained individuals. It's fascinating to me how people can be stronger in one leg individually than in both legs with double that weight.

[@ChynnaKifer]

It was crazy to learn that someone who is untrained will have more strength unilaterally than bilaterally because the neuro factors are protecting the body. Thank you for the video!

[@alannabergherm8046]

The idea of cross education in order to increase the neural benefits was really interesting to me!

[@jakegonzales1367]

I found that the Hennemans Size Principle to be the most interesting concept in this lecture. Specifically how highly trained weight lofters can use synapses out of order instead of in order like an average person uses them. I think that is so cool.

[@jupshaw]

I was always curious about the cross education phenomenon. This video certainly help me understand it a bit better.

[@jamarmack9626]

It was really cool to learn how our muscles are able to grow more with the more motor units our bodies are able to recruit.

[@johnpaulbawe7120]

thank you sir !

[@bojak76]

Gotta love them newbie gainz!

[@DevanneyBoyd]

It is fascinating how resistance training can decrease antagonist activation and prevent it from impeding the agonist muscles of the exercise.

[@MatthewDuPrey325]

I really enjoyed this video and I actually find the part about Bilateral deficit to actually be pretty interesting.

[@saeternj]

Never knew about the transition from type IIx to IIa! Muscle fibers can become oxidative! Very interesting

[@rozalynnlarson8835]

I was surprised to learn that the 4 weeks of training has such an impact on the neural system.

[@aribhalla9820]

The idea of cross education is so interesting to me! I previously had assumed that training one side of your body left the other side with little to no benefits at all, when really there are neural adaptations being made even in the absence of muscular adaptations.

[@madelinejewelnebril2871]

I found it interesting how even though you are training one side of the body, the other side can also reap the neural benefits.

[@thelmasepulveda4481]

I found it really interesting how in some untrained individuals there is a bilateral deficit. I didn't know that the force produced from both limbs could be lower than the force produced unilaterally.

[@everoche3754]

So cool that neural adaptations tend to happen faster than muscular ones, and that even if you are not seeing physical progress, the progress is still happening within your body!

[@Success_Unlimited_]

Hi Sir, excellent work. If i want to recruit first the fast llx fibers on an exercise what can i do? Start the exercise more rapidly/explosively or do it at higher speed?

[@melanieweirich8482]

I was really surprised with the way the neural adaptations worked. That's something that I've noticed in myself but just figured they were coincidental

[@cutetwinkie47]

Great video!! I know you mentioned that adaptations can start as early as 1 week into a new program, but I'm curious how long these adaptations last before returning back to its normal state?

[@keonihughes4242]

Cool to see how in advanced lifters they can adapt to recruits larger motor units to promote power and speed in their movements.

[@WeightliftingGodmode]

Does type 1 fiber also increase in cross section area with resistance training ?

[@NathanHutcheson]

The cross-education effect seems like an effect that could be beneficial when working with those with stroke or Parkinson's disease in the unilateral stages.

[@brysonhashimoto2878]

I find it very interesting how for lower intensity movements, type 1 fibers are being recruited first. As the intensity increases, so does the fiber type going from 1 to 2 which happens within milliseconds.

[@dimitricarrion6145]

I found it interesting how it takes the muscular system a while to catch up to the neural system when you are making gains. I always thought the two progressed at the same rate.

[@brianackerman80]

This has me wondering about the possible order or detraining adaptations. Does neural adaptations decline before a muscle starts to atrophy if an athletes stops training or is injured

[@TRamos-pl6oo]

I thought it was really interesting how you can decrease the activation of antagonist muscles, allowing agonist muscles to function better

[@oliviadyck510]

Another great video from Dr. Goodin! Thanks again for taking so much time to create great content for your students! #getGoodinviral! I had no idea that a tiny tap on the patellar tendon does so much concerning the spindles and motor units. I guess that is cool to know especially because when I would go to the doctor as a kid, I always wondered why they'd tap my knee!

[@oliviadyck510]

Also I just watched this video again to help me understand better before I take the quiz and I loved that little clip at the end with your kiddos! All too familiar to me as a live-in nanny, Joys of working from home!

[@chrismangram8463]

how long these adaptations last before returning back to its normal state?

[@clarisamarin7284]

It's really interesting that with strength training individuals they can almost bypass the lower threshold motor units to increase the rate of force development.

[@madelinehernandez8838]

It was interesting to learn that an untrained individual would be stronger unilaterally. Generally speaking, you should be able to double the weight bilaterally but they would not be able to do that.

[@mikestatz5098]

really interesting how the nervous system plays a role in the single leg vs double leg squat

[@myawilliams8357]

why are some motor units smaller than others ?

[@hayleesaurette1798]

Its crazy that it takes the muscle system a few weeks to catch up to the neural system after training.

[@johnnywalker8746]

Doctor Jacob! Will you cover all of the other chapters on the CSCS book?

[@DrJacobGoodin]

Soon my friend!

[@johnnywalker8746]

@@DrJacobGoodin Thank you doc

[@celinegriffin3244]

I thought it was really interesting how untrained individuals are stronger unilaterally versus bilaterally. Especially how you pointed out about how it takes the muscle system to catch up to the neural system a few weeks after training.

[@karanprajapati2686]

Please explain bilateral facilitation.

[@jasonpena3556]

first 4 weeks of strength gains will be almost 100% due to neural adaptations

[@SuperTroyAustin]

Those first two weeks go by real quick when you're making strength progress lol

[@caleighgarcia7792]

I think its very interesting how untrained individuals (like myself) are stronger unilaterally versus bilaterally.

[@Neveragain188]

❤🎉😂

[@bensonmutuvi8429]

It’s amazing how our body does all of this without a second thought. Especially with motor unit recruitment over time.

[@braedenmoore3743]

I think it is really interesting how advanced lifters can recruit muscle fibers in a non-consecutive order in order to promote greater power in a movement.