There is a term we throw around the gym when talking to members about our training program cycles – and that’s the Neural-Metabolic Continuum. We use the neural metabolic continuum as a framework to how we design our strength training programs at ELEVATE.
Training programs can fall anywhere along the neural metabolic continuum.
Here’s a simple picture:
⬅️ Neural —————————————- Metabolic ➡️
To make a generalization, let’s associate two different training styles: powerlifting (neural) and marathon running (metabolic).
On the neural end of the spectrum, you have speed, strength and power as the primary focus.
Total volume is low; less total reps and sets. However, intensity is much higher using loads close to your one rep max (1RM) or leaving one to two reps in reserve (1-2 RIR), placing higher demands on your nervous system.
The rest periods are greater, 2-10 minutes between sets of exercises, based on the person, the program, and their goals.
Most of the time total volume tops out around 10 total reps. Think 3×3, 4×2, 5×2, 6-8×1, etc. with at least2-3 minutes of rest between sets.
On the metabolic side, you’re targeting fat-loss and muscle building.
The total volume is higher working through more reps and/or sets. Because volume is higher, intensity is lower, using weights further away from your one rep max and keeping more reps in reserve (3-5 RIR).
Time under tension is increased putting more strain on the muscular system.
Rest periods are shorter, usually 30 to 90 seconds between sets and exercises.
This could look like any combination of 2-6 sets of 6-15+ reps. Most of the time, total volume can reach 25 total reps, sometimes going far above that.
If you’re new to exercise, a program leaning towards the neural side will benefit you by building a foundation of skill and strength, helping you maximize motor unit recruitment.
Once you have experience and a decent strength base, your program can then shift more toward the metabolic side to focus on increasing muscle mass along with tissue and tendon resiliency.
This is why we can be reasonably critical of training programs or systems that have people pushing heavy weight with minimal rest into another set or transitioning into a different demanding/high intensity exercise.
Without proper nervous system recovery, you can’t have maximal output.
If you want to get stronger, faster, or more explosive, you must push your intensity limit and adhere to the rest protocols.
If you want to build muscle or shed body fat, you must increase your volume with appropriate weight, dial back the intensity, and limit your rest.
People float between all of these variables and wonder why they’re not achieving results.
The classic is the person who pushes hard every session – intensity is too high, load is too high, rest is too short, technique is less than desirable (does not pass the shit test, aka looks like shit).
There’s also the person who never touches a high enough intensity, rests (or talks) too much, and never makes progress. They don’t like to dig deep or feel intimidated pushing hard.
Once you have training experience, you can work through programs on either end of the neural metabolic continuum, and then start to work toward the middle.
You can start cycling through different points along the continuum to develop yourself into an athletic adult with a robust foundation of strength, conditioning, and overall resilience.
We typically start people on the neural end for the first 3-4 programs in our personalized ELITE program, and then transition to the metabolic end for 3-4 programs. Depending on the person and their goals, we can hit different points along the continuum.
Our small group TEAM program sits a little bit more in the middle, where one month is neural focus, the next month is metabolic focused, and the third month is around the middle. Each member gets the benefits of the entire spectrum with done-for-you programming.
Please let us know if you want to learn more.