In the bodybuilding world, one of the most important “principles” of lifting is the need to establish a mind : muscle connection.
It’s not enough to lift the weight. For maximum success, the trainee must put all of his/her intention into the muscle that is being worked.
For many of us who aren’t bodybuilders…who lift for strength, power, endurance, athletic performance, etc…this seems like a giant load of new age nonsense.
In this new study, researchers found that when trainees (working with loads between 20 -60% of their 1 Rep Maximum) focused on the muscles being worked, they were able to increase muscle activation…without decreasing the activity of other muscles involved in the lift.
By focusing on the muscles, they actually made the muscles work harder.
Which is exactly what those bodybuilding gurus have been saying for decades.
What does this mean to you?
If you lift weight in 20-60% of 1 Rep Max range, focusing intently on the muscles being worked seems like a really great idea.
If you lift in the 80+% 1 RM range, there is no need to focus on the working muscles…you should be focusing on perfect form & execution…your nervous system will look after how many muscle fibers are contracting to complete your lift.
In the 60-80% range, I don’t know what to tell you. The researchers in this study focused on intensities of 20, 40, 50, 60 and 80 % of the pre-determined 1RM.
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