By Christian Thibaudeau
We’ve all seen a smaller lifter out-lift bigger guys. Maybe you’ve even experienced it yourself.
We’ve also seen very muscular people lifting surprisingly light weights.
In both cases, the explanation is the same: the nervous system.
Science says that muscle strength is related to muscle size.
But that’s only partially true.
A more accurate statement is: strength potential is related to muscle size.
How much of that potential you can actually use depends on your nervous system.
A smaller lifter with a highly efficient nervous system can outlift a bigger lifter with a less efficient one.
In this article, we’ll cover:
- How the nervous system contributes to force production
- Why improving it matters
- How to train it effectively
The Three Main Components of the Nervous System
When lifters talk about the nervous system, they usually refer to the CNS. But it’s only one part of the system.
The three main components are:
The Central Nervous System (CNS): The control center. It includes the brain and spinal cord. It processes information and sends signals to muscles to contract.
The Peripheral Nervous System (PNS): The communication network between the CNS and the body.
- Somatic system: Controls voluntary muscle movement
- Autonomic system: Controls involuntary functions
- Sympathetic (fight or flight)
- Parasympathetic (rest and digest)
Protective Mechanisms: Reflex systems that prevent injury.
Muscle Spindle Reflex: Detects stretch and triggers contraction to prevent overstretching.
Golgi Tendon Organ Reflex: Detects excessive tension and triggers relaxation.
These systems act as safety brakes—but they can also limit performance.
Central Fatigue
Central fatigue is a protective response by the nervous system.
It reduces the signal sent to muscles when stress is high.
This limits force production and reduces fast-twitch fiber recruitment.
Signals like pain, effort, and fatigue trigger this response.
When central fatigue increases, performance and growth decrease.
The Car Factory Analogy
Think of your body like a factory.
A bigger factory (more muscle) can produce more cars (force).
But production depends on several factors:
Worker attendance: How many muscle fibers you recruit.
Work rate: How fast those fibers fire.
Coordination: How well fibers work together (intra-muscular).
System coordination: How well muscles work together (inter-muscular).
Safety limits: Protective mechanisms slowing output.
Communication: Signal transmission from the nervous system.
If any of these are weak, performance drops.
But the upside is clear: you have many ways to improve.
Tactics to Improve Your Nervous System
The main factors you can improve are:
- Motor-unit recruitment
- Firing rate
- Synaptic sensitivity
- Coordination
- Protective mechanisms
Motor-Unit Recruitment
There are three main ways to recruit fast-twitch fibers:
- Lift heavy (80%+)
- Lift explosively
- Train close to failure
Heavy and explosive methods are preferred for strength because they create less fatigue.
Overcoming isometrics are also effective.
Push or pull against an immovable object for 6 seconds.
This can recruit more motor units than regular lifting.
Firing Rate
Firing rate improves with heavy and explosive training.
Above ~82% of your max, increases in force come from firing rate—not recruitment.
Use small amounts of very heavy work:
2–3 sets of 1–2 reps at 90–92%
Then follow with working sets:
Example: 2 x 1 @ 90%, then 3 x 3–5 @ 80%
You can also alternate heavy singles with moderate sets.
Explosive lifting (Olympic variations, dynamic effort work) is also highly effective.
Plyometrics like jumps and throws further enhance firing rate.
Synaptic Sensitivity
The more you use a muscle, the more responsive it becomes.
This improves efficiency and reduces fatigue.
The best method is high frequency training.
Train a lift or muscle at least 3 times per week.
Keep intensity moderate (75–80%) and avoid failure.
Coordination
Coordination is a skill.
It improves through frequent practice.
The more often you perform a movement, the better your efficiency.
Examples:
Practicing handstand push-ups multiple times per day
Doing vacuums throughout the day
Repeating lifts with submaximal loads frequently
This improves technique, efficiency, and neural output.
Can Supplementation Help?
Some nootropics can support nervous system performance.
For neural drive:
- Tyrosine
- Alpha-GPC
For synaptic sensitivity:
- Citicoline
- Alpha-GPC
- Huperzine A
Supplements won’t replace training—but they can provide an edge.
Conclusion
The next time you see a smaller lifter outlifting a bigger one, remember:
Strength isn’t just about muscle—it’s about the nervous system.
Your nervous system determines how much of your potential you can use.
Improve it, and you won’t just get stronger—you’ll outperform your size.
