Mind and muscle connection !! Tips to get them better.
Shobith K Menon
🏋️♀️ 🧠 Resistance training is more than just lifting a weight from point A to point B. 🏋️♀️ 🧠 Its just not about physically how you pull or push the weights but also your mind involved in it . Yes I am talking about the “ Mind and Muscle Connection “ 🏋️♀️ 🧠 🏋️♀️ 🧠 To maximize exercise efficiency or muscle development you need to develop a strong "mind-muscle connection" where you can visualize the muscle being trained and feel it working through a complete range of motion during each rep. 🏋️♀️ 🧠 Its have been tested on groups of people and has been proved that the mind-muscle connection can significantly improve muscle recruitment. 🏋️♀️ 🧠 The Researchers had a group of people performing two sets of lat pulldowns with only basic instruction. Like how to pull and relax it back . 🏋️♀️ 🧠 Then, after a period of rest, the subjects performed a couple of additional sets, but this time they received instruction on how to engage the latissimus dorsi while de-emphasizing ( less involvement ) the biceps. The results? 🏋️♀️ 🧠 🏋️♀️ 🧠 Muscle activity in the lats, as measured by EMG, was significantly increased in sets performed with a mind-muscle connection. 🏋️♀️ 🧠 In other words, mind muscle connection will help in muscle development !! 🏋️♀️ 🧠 Tips to Develop Mind and muscle connection. 🏋️♀️ 🧠 Here's how to apply the technique for optimal effect. Rather than thinking about where you feel a muscular stimulus, think about where you're supposed to feel the stimulus. In the example of the lat pulldown, you must focus on pulling the weight down using only the muscles in your back avoiding involvement of your biceps . Continue with this thought process until you reach the bottom phase of the movement and then squeeze your shoulder blades together, feeling a distinct contraction in your lats. 🏋️♀️ 🧠 On the eccentric (negative) , release the weights with the help of your lats , stretching them in a controlled fashion .This process can be continued for each repetitions . Keeping your mental focus channeled in this manner will direct the majority of stress to the target muscles of your back, thereby maximizing stimulation. 🏋️♀️ 🧠 Mind muscle connection does not develop over a day or two but it takes time . 🏋️♀️ 🧠 Practice it and once you get a hang of it then that means you are training efficiently!! 🏋️♀️ 🧠 I hope this was helpful. Have a great weekend and a killer workout 💪🏽💪🏽 Reference : T-nation .