A very common phrase in the life of a person who loves training is this mind-muscle connection or visualizing the contraction of the muscles.
In recent years the study of neuromuscular function has expanded and it turns out that the “mind-muscle connection” is in fact an entirely real thing.
WHAT IS MIND-MUSCLE CONNECTION (MMC) ?
As you know, movement is controlled by the brain, and always the first step towards muscular contraction is a signal sent by the brain to your muscles telling them to contract. The brain releases a chemical neurotransmitter called “Acetylcholine” to communicate with muscles in the body. The more you can improve this communication results in more fibers recruited in the muscle to perform a lift which leads to a better quality muscle contraction.
For example: when you contract your bicep, your brain is essentially sending an electric spark to the muscle telling them to contract.
Your muscles don`t grow because of the weight moving up and down, they grow because they`re forced to contract by acting on that weight.
You should be seriously committed to feeling each and every rep in your target muscles because too many get obsessed with how much weight they`re pushing rather than how much work their muscles are doing.
Think different and consider this if you want to boost and maximize your performance in training.
TIPS FOR DEVELOPING A STRONG MIND-MUSCLE CONNECTION
1. PERFORM THE EXERCISE VERY SLOWLY!
Use a lighter weight than you normally do and try to really focus on squeezing the muscle and feel the contraction. Take 4 or 5 seconds for each of the concentric and eccentric parts of the repetition. Again it helps to pause for a moment at the point of max contraction.
2. LEAVE YOUR EGO AT THE DOOR
One of the most common reasons why people fail to develop a proper Mind-Muscle Connection is because they are obsessed with pushing more and more weight instead of concentrate on the quality of each repetition.
3.SWITCH FROM HEAVY SETS TO LIGHT SETS
Once you complete all your normal sets let`s say for dealifts, significantly lower the weight, maintain proper form and change the focus to concentrate and activate the targeted muscles.
Try doing a few warm-up sets (high reps of 15-20) with a very low weight. Close your eyes and concentrate on your target muscles and visualize the movement and also pause for a moment at the point of maximum contraction.
5.GET IN THE ZONE
The gym is not a social club. Be serious and mentally block out distractions and talking to other members and focus on your workout. Plan on being at the gym for a specific amount of time each day regardless of how you feel or anything that may be in your mind and try to distract you.
If you want to start seeing serious results you`ve got to learn to make every single repetition count. There is a whole lot of difference between simply getting 10 reps and actually feeling these 10 reps in the muscle.
Keep in mind that every repetition that you don`t feel is a repetition wasted !
Hope this helps and don`t forget to LIVESTRONG !