Maximizing Neural Gains

A Bodybuilding.com thread is looking at how to maximize neural gains. While some of the discussion strays there are a few nuggests:

Frequent practice with relatively heavy weights (75-85%).

Max effort and Dynamic effort ala Westside.

Specific practice. Like more bench instead of tricep pushdowns.

Little variation in exercises. See above.

Take longer rest between sets, so the exercise is performed in best form.

Heavy walkouts or lockouts. Partial movements. Again not varying much from the main movement.

you could minimize gains in size which would allow further neural gains before a gain in size through not taking in enough calories. Also, I believe that using a higher weight(%of max) would optimize neural gains, so why only 75-85%? Shouldn't that be more like 90+%?

the heavier the weight, the less frequently you can train with it - so you have to find the right balance there.

For neural gains? Try neural control. Isometrics, tension-relaxation stretches, and max effort.

1. Follow a powerlifting routine, most published in the past 3 years are good. Read anything you can find from Louie and Dave Tate, learn the principles and not just the routines. I like westside but have had success on progressive overload programs and 5x5, they all work for at least 8 weeks, some longer with proper periodization.

2. Don't eat like a bodybuilder or garbage disposal, eat to maintain your weight. You may have body comp changes during this time but you should maintain your weight.