Understanding the Mind-Muscle Connection
When starting a workout program, a common question clients ask is ‘how do I know I’m working the right muscle or working the muscle correctly?” It’s often challenging to ‘know’ how to truly contract a muscle with awareness. As a coach, I demonstrate and try to provide visual cues and clear explanations, but it still can take time and effort before a client feels the contractions fully or is able to consciously contract the muscles in play.
Consciously contracting muscles, also known as the "mind-muscle connection," involves intentionally focusing on and feeling the target muscle during exercise, which can enhance muscle fiber recruitment and potentially lead to greater gains in strength and size.
Here's a breakdown of the concept:
What it is
The mind-muscle connection is the process of focusing your attention on the specific muscles you are trying to work during an exercise, rather than just focusing on the movement itself.
Why it matters
By consciously contracting the target muscle, you can recruit more muscle fibers, leading to a more effective workout and potentially greater gains in strength and size.
How to improve it
Focus on the feeling: Pay attention to how the target muscle feels as you contract it, rather than just watching the movement.
Practice: Regularly focus on the mind-muscle connection during your workouts to improve your ability to engage the target muscles effectively.
Visualization: Imagine the muscle contracting as you perform the exercise.
Slower movements: Performing exercises with slower, controlled movements can help you better feel the muscle contraction.
Flexing: Regularly flexing the target muscle can help you build a stronger connection between your mind and those muscles.
Benefits
Studies suggest that focusing on the mind-muscle connection can lead to:
Increased muscle fiber recruitment
Greater gains in strength and size
Improved muscle activation
Enhanced muscle hypertrophy
So, if you’re wondering when it will all come together, I can just tell you that everyone is different but if you apply the techniques described above, it is likely to happen sooner than later and you will enjoy the benefits!