Ever find yourself zoning out during a workout, just going through the motions without really feeling the burn? We’ve all been there. What if I told you there’s a whole world of gains waiting for you if you tap into your mind-muscle connection?
You’re hitting the gym every day, lifting weights like a boss, but it’s not just about the reps or how much weight you’re pushing. One thing that you’re not considering and is very much underrated is diving deep into your mental game and syncing up your brain with your brawn. I would say this is the secret sauce to unlocking serious gains and taking your workouts to the next level. When you are flexing those muscles, flex your mental muscles too.
Studies have shown that when you dial in your mental focus, your muscles respond in kind. So, whether you’re crushing abs day or pumping up those biceps, your mind is the key to unlocking maximum gains.
Pump Up Your Mind-Muscle Connection
There are people in the gym who suffer because the exercise they are doing is not targeting the right muscles properly. For example, I have a friend who just joined the gym a month ago. He was given pull-up exercises by the trainer. But he tells me his lats aren’t engaging when he does the exercise. What people need to know is that compound exercises will always be more challenging to pinpoint the exact muscles being used since, by definition, many are being engaged simultaneously. But this is where you have to train your brain to connect with the muscles. It is a slow process, but not everything in life is achievable right from the start. It would not be valuable if everything were so easy.
Train your mind to become more aware of which muscles are being engaged: slow, controlled reps would be the simplest yet most effective advice. Another tip would be to tense/squeeze the muscle you want to build conscious awareness of before initiating the movement, then keeping it contracted throughout. But most of all, invest time and mindfulness in your training.
My approach to focusing on the mind-muscle connection:
- Knowledge: First, I researched how important the mind-muscle connection is for optimal results. I educated myself on the topic, reading explanations on how consciously engaging specific muscles during exercises can lead to better muscle recruitment, growth, and overall performance.
- Demonstration: I discussed this with a few trainers and bodybuilding experts and asked them to demonstrate how to focus on the mind-muscle connection during exercises. They showed me proper form and how to focus on the mind-muscle connection. They performed the exercises slowly and deliberately, emphasizing the contraction and relaxation of the targeted muscles.
- Visualization: This process will improve with time, but you need to visualize the muscles you’re working throughout each repetition. Imagine the muscle contracting and lengthening with each movement.
- Verbal Cues: One thing that I found beneficial is using verbal cues during exercises to remind myself to focus on the targeted muscles. Use phrases like “squeeze your glutes,” “feel your chest muscles working,” or “engage your core” to help direct your attention to the right areas.
- Feedback: Perform the exercises in front of your trainer or someone who is a bodybuilding expert. Ask them to offer feedback or corrections to ensure you’re maintaining proper form and engaging the correct muscles. Ask them to point out areas where you may be losing the mind-muscle connection and guide you on how to improve.
- Progressive Overload: If you are feeling the mind-muscle connection and have been doing it for a long time, gradually increase the intensity of your workouts while maintaining focus on the mind-muscle connection. As you become stronger and more proficient, challenge yourself with heavier weights or advanced exercises while still emphasizing proper form and muscle engagement.
- Mindful Reminder: One common oversight when hitting the gym is sometimes forgetting to prioritize the mind-muscle connection. It’s easy to get caught up in the repetition of exercises and lose focus on engaging the targeted muscles. To counteract this, make it a habit to remind yourself before each set or exercise session to consciously engage and activate the muscles you’re targeting. Use cue words or phrases related to the specific muscle groups you’re working on to reinforce this habit. By consistently reminding yourself and practicing the mind-muscle connection, you’ll ensure continuous improvement and maximize the effectiveness of your workouts every day.
