What Is The Mind-Muscle Connection?
Have you ever wondered why strength coaches always mention specific muscles to activate during exercises–- such as squeezing your glutes during a squat?
Before ever immersing myself into the fitness sphere as a novice, I had a very similar question. As I started to focus more on the specific muscles and maintaining tension as I was training, I noticed a significant improvement in my performance.
Recruitment of “more” of your muscles with conscious thought may seem outlandish from an abstract point of view. However, mind-muscle connection is actually scientifically proven to improve strength and motor recruitment results. Many people notice that their balance, strength, and control increases when “targeting” specific muscles. So how is this possible?
Through the power of mind-muscle connection!
To understand the mind muscle connection, we need to delve into its foundation in neuroscience! When you have a conscious thought to squeeze or brace a muscle, your brain is sending electrical impulse to activate the muscle. Consistently training your brain to recruit these muscle fibers over time will train your muscles to contract harder and with better efficiency. This can be a huge boost to your workouts and quality of movement.
Focusing on specificity of thought in exercise has been proven beneficial even for novice lifters. Not only has this shown to have tremendous strength benefits, there are obvious ties to learned repetitive motion that reinforces our movement patterns. In a study done by the European Journal of Applied Physiology, bench pressers showed significantly higher muscle activity when being forced to focus on specific muscles.
By increasing our focus on mind-muscle connection, we can dramatically improve form, strength, and even spur more muscle growth. Whether you are a seasoned lifter or new to strength training, cultivating this mind-muscle connection is a great step into achieving your goals!
Interested in starting your journey? Find more info below!
Schoenfeld, Brad J. PhD, CSCS, FNSCA; Contreras, Bret MA, CSCS. Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection. Strength and Conditioning Journal 38(1):p 27-29, February 2016. | DOI: 10.1519/SSC.0000000000000190
Calatayud, J., Vinstrup, J., Jakobsen, M.D. et al. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol 116, 527–533 (2016). https://doi.org/10.1007/s00421-015-3305-7
