[ad_1]
Evidence Based
Many bodybuilders believe the more you focus on a muscle as you train it, the more it’ll grow.
This “focus” is known as the mind-muscle connection, and it’s a controversial topic in the fitness space.
That’s because many others don’t believe that concentrating on a muscle while exercising has any bearing on how it develops.
According to the naysayers, so long as you train through a full range of motion with heavy weights, your muscles must work, regardless of whether you pay attention to them.
Who’s right?
Do you have to connect your mind with your muscles to maximize growth?
Or should you focus on something else when you train, like your technique?
Get evidence-based answers in this article.
What Is the “Mind-Muscle Connection?”
The mind-muscle connection, or “mind-to-muscle connection,” refers to the idea that by intensely focusing on a muscle as you train it, you can increase its activation and subsequent growth.
For example, proponents of the mind-muscle connection (bodybuilders, typically) believe that if you fix your attention on your biceps as you perform the dumbbell curl—feeling it stretch as you lower the weight and “squeezing” it as you lift—you’ll gain more biceps muscle and strength than if you went through the motion passively.
Not everyone believes the mind-muscle connection is necessary, though.
Evidence-based fitness experts generally argue that focusing on a muscle does nothing to boost strength and size gain if you train through a full range of motion with sufficiently heavy weights since doing so requires your muscles to fully contribute to lifting the weight, whether you focus on them or not.
Is the Mind-Muscle Connection Important?
In a sports context, there are two types of “attentional focus:” internal and external.
Internal focus directs your attention toward what you’re doing with your body as you move (e.g., thinking about contracting your quads while squatting). This is the type of focus associated with the mind-muscle connection.
External focus directs your attention toward how your movements impact your environment (e.g., imagining pushing the floor away while deadlifting).
A wealth of research shows that external focus is superior to internal focus for boosting performance in almost every sport, including weightlifting.
For example, in a review published in the journal Sport (Basel, Switzerland), researchers found that focusing externally while weightlifting increases your strength on exercises like the squat, deadlift, and rack pull.
Furthermore, weightlifters who use external “cues” (mantras that help you focus externally) typically gain more strength over time than those who don’t. And since lifting heavy weights and getting stronger over time is paramount for building muscle, external cues likely aid muscle growth more than internal cues, too.
In other words, keenly focusing on the muscles you’re training is less important for gaining muscle and strength than thinking about how your body affects your environment as you perform an exercise. The opposite of what bodybuilders preach, basically.
Does this mean that internal focus is always a bad idea?
Not necessarily—some studies suggest harnessing a mind-to-muscle connection increases muscle activation in the target muscle. And while increased activation isn’t the best proxy for gauging growth, it may spur growth in some scenarios (more on the specifics soon).
With that in mind, here’s how I recommend you train to maximize muscle activation, recruitment, and gains.
A Better Way to Think About the Mind-Muscle Connection
1. Prioritize external cues.
An “external cue” is a mental mantra you recite while weightlifting that shifts your focus externally.
Some examples of external cues include “spread the floor” with your feet in the squat or “throw the bar into the ceiling” in the overhead press.
Since external cues boost your strength, improve your balance, burnish your technique, help you produce more force and perform more reps, and make exercises feel easier, using them for most exercises in most workouts makes sense.
You can find a catalog of my favorite external weightlifting cues in this article:
Complete List of Weightlifting Cues for Perfect Form & New PRs
Or, if you’d prefer to invent your own, here’s what I suggest:
- Make weightlifting cues short: Six words or less works best. This makes them easy to remember and repeat in your head as you perform an exercise.
- Start the cue with a verb: Keep your cues succinct and clear by starting them with verbs like “drive,” “crush,” or “explode” that directly pertain to how you want to move.
- Focus on one instruction at a time: Trying to achieve too much with a single cue (“Spread the floor and explode up,” for example) dilutes your focus and muddles your movements.
(If you like training tips like this and want an even more in-depth guide to how to train to build your best body ever, check out my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.)
2. Use internal cues for isolation exercises (if you’re an experienced weightlifter).
(This technique probably won’t work for new weightlifters because most haven’t yet developed the coordination and control to make internal cueing effective.)
Thus, if you’ve been training for more than a year or two and have a lagging muscle that you don’t feel working, try using internal cues during isolation exercises for that muscle.
For example, during exercises like the biceps curl, triceps pushdown, overhead triceps extension, leg curl, leg extension, calf raise, and chest fly, remind yourself to “squeeze,” “flex,” or “contract” the muscle you’re trying to train during the concentric (lifting portion) of each rep and feel the muscle “stretch” during the eccentric (lowering portion).
3. Lift explosively.
Most guides on how to improve mind-muscle connection recommend slowing your reps so that you can focus more closely on the muscles you’re trying to train.
Research shows this isn’t a wise gambit, though.
In a study conducted by scientists at the National Research Centre for the Working Environment, researchers found that bench pressing explosively produces significantly more muscle activation in the pecs and triceps than pressing slowly and focusing on connecting with the pecs or triceps specifically.
Thus, unless you’re learning a new exercise or recovering from an injury, aim to lift weights as fast as possible while maintaining good form and control of the weight. This usually means lowering the weight with control, then raising the weight as fast as you can.
Remember that attempting to move the weight as fast as possible doesn’t mean the weight will move quickly.
If you’re lifting heavy weights, the weight will still appear to move slowly (a second or more per rep is normal), even when you try to lift explosively. What’s important is that you try to move the weight as fast as possible, not that the weight actually moves quickly.
+ Scientific References
- Wulf, G. (2013). Attentional focus and motor learning: a review of 15 years. Https://Doi.Org/10.1080/1750984X.2012.723728, 6(1), 77–104. https://doi.org/10.1080/1750984X.2012.723728
- Grgic, J., Mikulic, I., & Mikulic, P. (2021). Acute and Long-Term Effects of Attentional Focus Strategies on Muscular Strength: A Meta-Analysis. Sports (Basel, Switzerland), 9(11). https://doi.org/10.3390/SPORTS9110153
- Marchant, D. C., Greig, M., & Scott, C. (2009). Attentional focusing instructions influence force production and muscular activity during isokinetic elbow flexions. Journal of Strength and Conditioning Research, 23(8), 2358–2366. https://doi.org/10.1519/JSC.0B013E3181B8D1E5
- Lohse, K. R., Sherwood, D. E., & Healy, A. F. (2011). Neuromuscular effects of shifting the focus of attention in a simple force production task. Journal of Motor Behavior, 43(2), 173–184. https://doi.org/10.1080/00222895.2011.555436
- Marchant, D. C., & Greig, M. (2017). Attentional focusing instructions influence quadriceps activity characteristics but not force production during isokinetic knee extensions. Human Movement Science, 52, 67–73. https://doi.org/10.1016/J.HUMOV.2017.01.007
- Vigotsky, A. D., Beardsley, C., Contreras, B., Steele, J., Ogborn, D., & Phillips, S. M. (2017). Greater electromyographic responses do not imply greater motor unit recruitment and “hypertrophic potential” cannot be inferred. Journal of Strength and Conditioning Research, 31(1), E1–E2. https://doi.org/10.1519/JSC.0000000000001249
- Taylor, L. (n.d.). IMPACT OF ATTENIONAL FOCUS CUES ON STRENGTH TRAINING The impact of attentional focus cueing within a training intervention on back squat and deadlift performance in team sport athletes IMPACT OF ATTENIONAL FOCUS CUES ON STRENGTH TRAINING 2. Retrieved May 3, 2023, from https://research.stmarys.ac.uk/id/eprint/1819/1/Dissertation – Luke Taylor.pdf
- Wulf, G. (2008). Attentional focus effects in balance acrobats. Research Quarterly for Exercise and Sport, 79(3), 319–325. https://doi.org/10.1080/02701367.2008.10599495
- Wulf, G., & Su, J. (2007). An external focus of attention enhances golf shot accuracy in beginners and experts. Research Quarterly for Exercise and Sport, 78(4), 384–389. https://doi.org/10.1080/02701367.2007.10599436
- Halperin, I., Williams, K. J., Martin, D. T., & Chapman, D. W. (2016). The Effects of Attentional Focusing Instructions on Force Production During the Isometric Midthigh Pull. Journal of Strength and Conditioning Research, 30(4), 919–923. https://doi.org/10.1519/JSC.0000000000001194
- Marchant, D. C., Greig, M., Bullough, J., & Hitchen, D. (2011). Instructions to adopt an external focus enhance muscular endurance. Research Quarterly for Exercise and Sport, 82(3), 466–473. https://doi.org/10.1080/02701367.2011.10599779
- Lohse, K. R., & Sherwood, D. E. (2011). Defining the Focus of Attention: Effects of Attention on Perceived Exertion and Fatigue. Frontiers in Psychology, 2(NOV). https://doi.org/10.3389/FPSYG.2011.00332
- Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, 18(5), 705–712. https://doi.org/10.1080/17461391.2018.1447020
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Colado, J. C., & Andersen, L. L. (2018). Influence of different attentional focus on EMG amplitude and contraction duration during the bench press at different speeds. Journal of Sports Sciences, 36(10), 1162–1166. https://doi.org/10.1080/02640414.2017.1363403
You May Also Like
Our Most Popular Evidence-Based Articles
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Our “No Return Necessary”
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
100% Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Made in USA
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
[ad_2]
Source link
