Tip Build Your Mind-Muscle Connection Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Build Your Mind-Muscle Connection It' s not broscience it' s science-science And here' s why you need it for optimal muscle growth by Bret Contreras & Brad Schoenfeld, PhD March 24, 2016March 29, 2021 Tags Tips, Training Arnold said that resistance training was more than just lifting a weight from point A to point B. In his words: "The weights are just a means to an end. How well you contract the muscles is what training is all about." To maximize muscle development, he talked about developing a strong "mind-muscle connection" where he'd visualize the muscle being trained and feel it working through a complete range of motion during each rep. While it may sound hokey, research shows that the mind-muscle connection can significantly improve muscle recruitment. The Study Researchers had a group of subjects perform two sets of lat pulldowns with only basic instruction. Then, after a period of rest, the subjects performed a couple of additional sets, only this time they received instruction on how to emphasize the latissimus dorsi while de-emphasizing the biceps. The results? Muscle activity in the lats, as measured by EMG, was significantly increased in sets performed with a mind-muscle connection. In other words, simply concentrating on the target musculature resulted in greater activation of this muscle. How to Develop It Here's how to apply the technique for optimal effect. Rather than thinking about where you feel a muscular stimulus, think about where you're SUPPOSED to feel the stimulus. In the example of the lat pulldown, you must focus on pulling the weight down using only the muscles in your back. Continue with this thought process until you reach the bottom phase of the movement and then squeeze your shoulder blades together, feeling a distinct contraction in your lats. On the eccentric (negative) portion of the rep, force your lats to resist the gravitational force of the weight so that the muscles lengthen in a controlled fashion. When you approach the starting point of the exercise, you should feel a complete stretch in the lats, and, without hesitation, proceed to the next rep by repeating the process. Keeping your mental focus channeled in this manner will direct the majority of stress to the target muscles of your back, thereby maximizing stimulation. Multiple studies have emerged for other muscle groups such as the abs and glutes, all showing the same thing – concentrated effort increases neural activation to the intended musculature. Don't get discouraged if it takes longer to develop a mental link with certain muscles than others. It's generally easier to mentally connect with the muscles of the arms and legs than it is with those of the torso. With practice and patience, you'll develop a connection with all the muscles in your body. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip 3 Steps to Preventing Wrist Pain Heavy pressing can wreck your wrists. Here's how to avoid that. Training TJ Kuster October 24 Workouts The 500 Workout It's time to shake up your workout, stimulate new muscle gains, and lose some fat. Try this training template. Bodybuilding, Challenge Training, Training Tim Henriques September 25 Training The 10 Hidden Principles of Muscle Growth We discovered the fastest way to build high-performance muscle 47 years ago. And then we lost it. Luckily, that buried treasure has been found. Training Ellington Darden, PhD March 9 Training Tip Triple Set for Delts Use heavy, moderate, and band resistance to build strong, healthy shoulders. Exercise Coaching, Shoulders, Tips Tom Morrison May 6