When lifting, we tend to focus on things such as maintaining good form, performing reps
at a certain speed, or looking at the mirror to see how big our guns are getting.
All these things are external, focusing on things on the outside.
But what about our internal focus?
The Mind-Muscle Connection.
A strategic phenomenon dictating the possibility of increasing neuromuscular drive by "flexing
the brain" to induce greater muscle gains.
When you lift, think of moving and feeling the one muscle that you are targeting.
For example, when you want to target the biceps in a bicep curl, focus your attention onto
the biceps brachii muscle and imagine only that one muscle doing all the work.
You can even flex it a little bit more during the movement to add emphasis.
By employing thought and intentional contraction, more of the power output is shifted from secondary
movers onto the focused muscle.
Well, at least that's the theory.
What do the studies actually say?
One study had subjects perform curl-ups while focusing on either their rectus abdominis
or oblique and found that greater activation coincided with whichever muscle they internally
focused.
If they were told to focus on the abs, the abs activated more.
If they were told to focus on the obliques, the obliques activated more.
Same goes with a study that found significant increases in peak EMG activity in the abs
during a squat, which is leg dominant, when the subjects were told to "brace yourself"
as if you were going to be punched in the stomach.
Another study found increases in glute activity along with decreases in hamstring activity
when young women were told to focus on the glute squeeze during a lying hip extension.
And the list goes on and on about increased activity of an internally focused muscle even
though sometimes that doesn't necessarily decrease the activity of secondary muscle
groups.
But yada yada yada, study this, study that, whatever.
Let's ask the important question: Does it give me more of dem sweet ol GAINZ.
Although there are no direct studies that link the mind-muscle phenomena to muscle hypertrophy,
increased activity certainly indicates that possibility.
One study observed different regions of the triceps brachii muscle while performing a
certain triceps extension exercise and noted that certain parts of the muscle had greater
activation than others.
Subjects were told to perform this same exercise for 12 weeks then measured the growth of the
muscle.
And with confirmation, the triceps muscle did in fact had greater muscle growth in the
areas with the greatest muscle activation.
They went ahead and tested other triceps exercises that had different degrees of activation and
found the same results.
Now whether this applies to all muscles remain to be seen, but for now, it's safe to say
that activation certainly can contribute to growth.
So, does that mean you should now employ a mind-muscle connection to all of your lifts?
Well, no, your focus should first and foremost be proper form, especially for beginners who
need a lot of form work to begin with and will see gains for doing pretty much anything
anyway.
And you need to consider the level of intensity as well.
As you lift closer to your maximal effort, the ability to focus on the mind-muscle connection
is overridden with the increased focus of just moving the darn weight in the first place.
If you're going heavy, forget mind-muscle connection and just move the weight.
But lucky for you, going heavy is usually an emphasis for improving strength anyway.
You want gainz right?
Well, then studies give you a big thumbs up as the greatest activation from internal focus
occurs at a moderate intensity aptly in line with the so-called hypertrophy range.
So, if you decide to deploy the magic of muscle-mind connection, make sure you get your proper
form first, AND don't go too heavy.
And go ahead and stop using your brain trying to decipher this video and use that brain
to deliver all them gainz.
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Thanks for watching!
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