Energy flows thought. To move your arm to do a bicep curl, a connection has to be sent from the brain to the bicep to contract to lift the weight. But how much effort should you put into that thought? In my opinion, a lot.
It’s easy to get into a routine during gym sessions; music playing, checking Twitter during rest periods, repping out the sets with no regard to the actual muscle that is being trained. Can such gym sessions lead to improvements? Sure they can. Could the session be improved with a better mind-muscle connection with the same reps, sets and weights? Definitely, and there have been studies that prove it.
The use of mind-muscle connections can help in improving strength and hypertrophy goals. So how is it done, and what does it do?
– Visualise the exercises that are to be performed during the session. See the movements required to perform each exercise and imagine achieving the required number of reps and sets.
– Engage the muscles before the warm-up. Pat, rub or tap the muscle to ‘wake’ it up. Perform concentric and eccentric movements whilst holding the muscle to connect the feeling of the movement with the intention.
– Perform a warm-up set with 50% of the designated weight. With each rep, think about the main muscle being used. Imagine the actual fibres of the muscle contracting, squeezing, then slowly stretching.
Now the mind-muscle connection is made, perform the regular reps, sets and weights with the same focus. The better the focus, the stronger the engagement of the muscle and muscle fibre recruitment and activation. This should lead to better results.
If we take the lat pulldown machine, for example, we need to focus on contracting the Latissimus Dorsi muscles (the large muscles that run down your back) whilst seeing the hands being used as hooks and the arms are ‘going along for the ride’. They’re both effectively passive in the movement, even though you’re holding onto the handle. This enhances the connection and thus the contraction, allowing you to work the desired muscle more effectively.
To finish off the perfect set, focus on a specific number of reps. The more specific the target, the greater the likelihood you’ll achieve it.
Energy does indeed flow through. By focusing on the mind-muscle connection before your workout and during each set, you should see better results.
Happy training.
Steven L. (Trainify Personal Trainer)
To book a session with Steven: Contact Us!
References:
Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33.
Schoenfeld, Brad & Vigotsky, Andrew & Contreras, Bret & Golden, Sheona & Alto, Andrew & Larson, Rachel & Winkelman, Nick & Paoli, Antonio. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science. 1-8.
