Pete Sisco - CNS Workout.pdf - PETE SISCO - BODY_FACTORY

The Central Nervous

System (CNS) Workout

By Pete Sisco

IMPORTANT

This program involves a systematic progression of muscular overload

that can lead to lifting very heavy weights. Proper warm up of

muscles, tendon, ligaments and joints is mandatory at the beginning

of every workout.

Although exercise is very beneficial, the potential for injury does

exist. Precision Training, LLC and its owners, agents, affiliates and

employees are not liable for injuries sustained while lifting, using or

moving weights and exercise equipment in a gym or elsewhere.

Always consult with your physician before beginning any program of

progressive weight training or other exercise.

If you feel any strain or pain when you are exercising, stop

immediately and consult your physician.

Introduction

Here is a quick lesson in hubris. Or: how I learned that I can be just as blind

as everyone else.

Way back in 1992 when I was just getting serious about lifting weights I

was surprised to learn how unscientific the whole enterprise really was.

Everyone in the gym just seemed to be doing a random routine using

whatever equipment was not in use, they didn't write down what weight

they lifted or how long it took to complete an exercise.

That was the most shocking thing to me -- nobody seemed to keep track of

time! Many people talked (and talked and talked!) about "intensity" but I

knew from studying physics that the measurement of intensity of muscular

output must be measured with time. Soon I developed the Power Factor

measurement so a person could go from saying " I bench press 325

pounds ", to saying the more precise and meaningful, " I bench press 2,800

pounds per minute ."

This innovation led to others which all basically focused increasing the

intensity and efficiency of both individual exercises and complete workouts.

So I was pretty proud of myself for noticing that in 100 years of strength

training and bodybuilding nobody before me had really focused on

measuring intensity in a precise way. I wondered how everyone missed it.

Then 10 years later...BAM!...I suddenly realized I'd been missing another

big piece of the picture…just like everyone else had.

Central Nervous System

I've optimized workouts for every major muscle group in the human

body...but I completely missed the most obvious and important

component in stimulating new muscle growth: the Central Nervous

System. The CNS is the master switch in the human body that determines

whether ANY exercise for ANY muscle group is effective. In short, if the

CNS has not switched the body into an anabolic state there will be no new

muscle growth. Period.

For example, if you do triceps exercises at an intensity that is high enough,

your brain will in effect say, “ This workout is very demanding and it taxes

the body’s resources too much so I need to send signals through the body

to build more muscle in those triceps .” That is the body’s way of protecting

itself. It adapts to stresses so next time the stress occurs the body is ready

for it. But it only adapts if it truly needs to. Do a wimpy triceps exercise and

your CNS will not trigger new muscle growth.

But when you work an individual muscle to failure – even successfully - you

are nowhere near the level of intensity the entire Central Nervous System

can withstand.

So what is needed is a workout optimized to signal the CNS to kick the

entire body into anabolic mode.

Purpose of the CNS Workout

It's important to understand what we are doing with the CNS Workout. To

illustrate our objective, let's take the example of arm training. Suppose you

wanted to create a workout for the major muscles in your arms; the biceps,

triceps and forearm muscles.

If the workout you designed used bench presses, lat pulldowns and

deadlifts it would yield some benefit to your arms. The bench press works

your triceps a little but it's primarily a chest exercise. The lat pulldowns

work your biceps a bit if you bend your elbows and pull all the way down

but it’s primarily an upper back exercise. And holding a heavy bar for

deadlifts will exercise the gripping muscles of your forearms but it’s

primarily a lower back exercise.

So you can see that the above workout is not optimized for the arms. Yes,

it will work...but it won't work best .

The same thing happens when we do our normal workouts (even my

optimized PFT and SCT workouts)...they are engineered to target individual

muscle groups with the maximum intensity possible, but they are NOT

engineered to signal the CNS to switch to maximum anabolic mode.

Why? Because you can’t do both at once! You need a separately

engineered workout for each objective.

Eureka! How did we miss that for 100 years? I even searched the Internet

looking for a workout targeting the CNS instead of targeting legs or

shoulders or whatever. Nothing. I've never read nor heard anybody talk

about a workout engineered and optimized to target a maximum CNS

response.

So this is a very new and powerful concept and, as I mentioned, it is

important to understand what your objective is in the gym because the CNS

Workout has two unusual characteristics:

1. The exercises do not target a specific muscle group

2. The workout is far more demanding than a normal workout

The Exercises

The way to stimulate the growth of new muscle is to force them to operate

at high intensity. That intensity is measured in work per unit of time. So the

way to maximize intensity is to do a great amount of work is as brief of time

as possible. This same stress is what triggers the Central Nervous System

to switch into anabolic mode. The CNS Workout aims to deliver the

highest possible systemic intensity by forcing the largest muscle groups

of the body to work "all out" in rapid succession.

These are the muscles we will use to overload the CNS:

Triceps - the largest muscle of the arms

Pectorals - the large muscles of the chest

Spinal Erectors and Hamstrings - the powerful muscles of the lower back

and upper legs

Trapezius - the strongest muscles of the shoulder girdle

Pete Sisco - CNS Workout.pdf

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