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S.2 Ep.15 - An investigation into the "Mind-Muscle Connection"
Manage episode 300351415 series 2822797
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S.2 Ep.15 - An investigation into the "Mind-Muscle Connection"
Science news: Resistance training and fat burning. Plus a sad death in the fitness industry
Mind muscle connection (attentional focus) What is it?
- Isolates the muscles which are working, and consciously feeling the muscle work through a full range.
- Moves the weight or resistance actively, not passively - eg: not hanging at the bottom of a pull up, not letting your body position relax between reps.
- Enhances muscle fiber recruitment and activation.
- The more fully and effectively you engage your muscles, the more they’ll grow and the stronger they will be
- Reduces the risk of injury
- Useful for muscle building and strength NOT power, such as fast explosive exercise : Olympic lifting - snatch and clean and jerk, push presses
When it comes to power-based exercises, focussing on the movement outcome - ie where you finish. Not effective with HIIT type exercise such as squat jumps, split squats, burpees etc.
How to Improve Mind-Muscle Connection
- Focus on Training the Muscle, Not Lifting the Weight. This is the overall mindset you need when you go to the gym.
- Visualize.
- Warm Up Sets on Each Exercise.
- Slow Down the Reps.
- Pausing during peak contraction
- Isometric exercises that involve little muscle or body movement, static hold squat, or hold half press-up, or pull down.
- Slowing down the eccentric part (or wind down) of the exercise.
- Flex in Between Sets.
- Have Your coach or training Partner Touch the Muscles you can’t see
- Several Sets of slow Singles.
We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast Facebook Group
I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.
Please also join the Mature Muscle Podcast Facebook Group for the latest info.
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