If you’ve spent any amount of time in the gym, you’ve probably heard your trainer or fellow trainees mention the ‘mind-muscle connection’ (MMC).
As the name suggests, MMC is the link between your brain and a specific muscle. Rather than simply hoisting your weights up and down and ticking off your reps, MMC is all about being mindful of the neurological connection and consciously focusing on your form and the contraction of the muscle. The stronger the connection, the easier it is to build said muscle.
Using your mind to build muscle might sound like something that belongs in the world of fiction, but there is a growing body of research that supports MMC as having real value. For example, a 2016 study published in the European Journal of Applied Physiology found that focusing on the pectoralis major (chest) and triceps brachii (triceps or the back of your upper arms) during bench press resulted in greater activation of those muscles when using up to 80 percent of the test subjects’ one rep max.
So, what can you do to strengthen your MMC?
1. Do quality warm up sets
When doing your warm up sets, drop the weight, increase the reps and try to visualise your muscle contracting as you complete the motion. Focus on squeezing the weight at the point of peak contraction and imagine the blood pumping into your muscles.
2. Reduce weight
To establish a strong MMC you need to first drop the ego, and this involves reducing your working weight so that you can better concentrate on your form. Lower the weight by about 30 percent and focus on using proper technique throughout the complete range of motion. Remember, your muscles respond only to force and tension - they don’t care about how much weight you’re using.
3. Contract muscles between sets
Engaging the muscles you’re working in between sets gives you a bit of an extra pump and can help you isolate them in your mind. Strengthen your MMC with isometric holds of 5-10 seconds, or very slow, mindful movements using only your bodyweight.
4. Use your cues
Cues are a key part of the weightlifting mental game and can also play a role in building your MMC. Repeat the cues in your head before performing a lift and try to picture all the primary muscles you’ll be recruiting for the movement. Be sure to talk to your World Trainer for more advice on lifting cues!
5. Concentrate on tempo
Tempo is vital in building the MMC. Perform the movement slowly, be conscious of your form and go through the full range of motion. As you grow fatigued, it’s natural that your tempo will change a bit, but try to always keep the speed of the eccentric part of the lift consistent.
The MMC sits at the crossroad between the mind and the body. By strengthening your MMC, you can improve your ability to build muscle, speed up progress in the gym and be better able to achieve all your health and fitness goals.
Talk to World Trainer to find out more about strengthening your MMC.
