In order to move, we need to voluntarily tell our muscles to
contract, choosing how, when, and what we move. In simple terms, our brains
send messages to our muscles via nerves. Thanks to our consciousness, we have
the ability to voluntarily control which muscles we use and in what proportions
we use them.
A study conducted by Bret Contreras showed that
experienced weightlifters could significantly alter muscle recruitment without
significantly altering form1. In other words, experienced lifters
could actually change what muscles they used in any given exercise simply by
using their minds!
This may not come as a surprise to some of you but the mind-muscle connection has serious
implications for trainers and coaches.
The take home point is that just because a client’s form may
“look good,” doesn’t mean that the client is actually using the muscles that
the exercise is intended to target. Don’t get me wrong, proper form is very
important when it comes to training, however, form alone doesn’t provide the
whole picture. In order to get the most out of a specific exercise/lift, the
client needs to be firing specific combinations of muscles in appropriate
proportions.
Here are a few tips
to help maximize the mind-muscle connection for clients and trainers alike?
1.
Use
lighter weights
By using lighter
weights you will be able to channel more of your attention internally allowing
you to concentrate more on what muscles you are using.
2.
Practice
flexing your muscles (visual feedback)
It may get you
some weird looks at the gym, but flexing in the mirror can actually help
improve the mind-muscle connection. By being able to target a muscle with your
mind and see that muscle flex in the mirror, you give yourself valuable biofeedback
where you can visually confirm what muscles you are targeting with your mind.
3.
Use
proper form
Aside from decreasing injury risk, improving efficiency
and increasing power output, using correct form will help to position your body
in a way that maximizes your ability to use the intended muscles.
4.
Use
your voice (verbal feedback)
In addition to
visual feedback, verbal feedback can also be helpful. Verbal feedback will
mainly help to reinforce proper form and put the body in the best position to
recruit the desired muscles.
5.
Ask
for help (physical feedback)
One of the best
ways to improve mind-muscle connection is to receive some type of feedback
during and exercise. Tactile (touch) feedback may be the most important type of
feedback when it comes to developing the mind-muscle connection.
In addition to
visual and verbal cues, physical cues tend to work best when it comes to
creating and strengthening the mind-muscle connection. By having another person
physically touch the muscle that you are attempting to use, you give your body
extremely important information about where exactly the targeted muscle is
located on your body. This physical cue can take the form of lightly touching,
tapping, patting or rubbing (for deeper muscles) and often results in an
immediate increase in muscle recruitment.
I hope that this post was helpful to you in some way, shape
or form. As always, thanks for reading!
Until next time,
- Joe Rinaldi
References
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