Tell Yourself - "You Can Do It"
Whenever we want to increase strength/performance in the gym, we start focusing on a new training program, new nutrition plan, or even any fancy supplement. But, we often overlook mental training, which can boost performance. Self-talk and visualizing yourself doing the workout can be a powerful tool to improve performance. Check out this study, 53 athletes were divided into three groups, one group did physical training with mental training, and one group did only physical training. The third group neither did physical or mental training. The mental training group has to do motivational self-talk in between sets during the rest period of 80 secs, whereas only physical training only has to take 80 secs to rest between sets. At the end of the 12 weeks, there was an additional strength gain in bench press by 9 percent and half squats by 8 percent for the group who were doing mental training along with physical training. Not just that, the mental training group has decreased stress and elevated testosterone to cortisol ratio at the end of the study which is concluded by a decrease in resting heart rate by 6 percent and a decrease in blood pressure by 4 percent. Positive self-talk and visualization here used in this study are all we can implement in our daily routines that are before starting the workout itself, make a concrete plan, and how much weight and reps you have to lift and to tell yourself -"You can do it."Along with that imagining, yourself doing the exercise might provide you additional strength gains. Well, this is much better than scrolling through Facebook/Instagram feed or replying to messages during rest periods between sets. Try it out and let me know how it goes. Cheers!! References- 1.https://www.ncbi.nlm.nih.gov/pubmed/27377252 2.https://www.ncbi.nlm.nih.gov/pubmed/20508474