As we roll into week 1 of our new and improved 8 week program with a heavy focus on a new training split the first thing I want to chat about this week is that we will be having a topic focus for each weeks educational posts/emails/segments etc within the next 8 weeks. Not only for our members to understand, equip themselves with the knowledge and self education to be able to adapt and keep furthering their results while getting physically and mentally stronger.
Our very first topic this week is MIND MUSCLE CONNECTION. Now some of you may be like WTF is that but stay with me, I promise you will gain something you can add or utilize in your workouts..
Let’s begin by saying that this information and education is given to broaden your knowledge of certain things within health fitness and strength training. This is and can be used as a tool for getting those who really struggle to connect to their workouts and selves throughout or be in the moment of their workout instead of being 1 million miles away. Again, this is a tool to improve not the only way to focus throughout your workouts.
So lets kick off…
The more attention we pay to our physical strength we are trying to build, the more in tune you will be with your mind/mindset and to whats happening to all the parts of your body you are trying to improve.
What is mind muscle connection?
Put simply, mind muscle connection a conscious and deliberate muscle contraction, its the ability to focus on the tension you create through each exercise and the specific muscle you are targeting with each exercise you do. By creating tension in the right places( for example in your lats for a lat pulldown not in your arms) you can gain more strength and size in the right places by utilising this simple mind muscle connection tool to focus.
So now you know what it is, what kind of focus do you need?
There is 2 types of attention you can pay throughout your lifts and workouts. Internal and External Focused.
Let’s start with focused attention and what that it is. This is how well your brain can concentrate on a specific activity for a given amount of time. This is a large part of cognitive development and works well during resistance training.
Two types of attention are important during exercise: internal focus and external focus. Internal focus is when you concentrate on the specifics of what your body is doing. For example, during a crunch/ sit up, your mind focuses on contracting the abdominal muscles while flexing the spine.
External focus is how your body related to the environment around you during exercise or lifts. For example in a cable face pull, the external focus is aiming to pull the rope/cable into your chin area as you drive your elbows out pulling back with your arms.
Tips on how to improve Mind Muscle Connection?
Limit Distractions
Focus on Internal and External Cues - From yourself and coaches
Visualise the muscle you are working
Include warm up sets at lighter weights
Increase time under tension
So in a nut shell - DONT be mentally absent throughout your workouts. Take that training mindset in the gym with you and focus on each and every rep you do!
Between sets and reps focus on your breathing and prepare your mind for the next set rather than chatting to your pal, whining about your legs, back or arms feeling fatigued and full of blood from the exercise ( its being worked so it should be pumped). Exercise consciously. Be in the moment. Reap the benefits.
Channy
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