Feel the burn , get a pump . Not just Jim Lingo today . This is science . I'm actually going to surprise you today by talking about a principle that might sound like bro science but does work if used in the right context , and that is the mind muscle connection . Stay tuned for today's quick wits to learn how to incorporate this properly .
Welcome to the Wits and Weights podcast . I'm your host , phillip Pape , and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger , optimizing your nutrition and upgrading your body composition .
We'll uncover science backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in .
Today we're diving into a concept often brushed off , as Jim Laura , especially for those of us who just tell you to lift heavy , build strength , don't worry about all the body building stuff . But today I'm speaking more to the intermediate advanced lifter who is curious about the mind muscle connection .
Yes , it sounds like something out of a muscle magazine from the 80s , but there is real science behind it . But first of all , what is it ? Simply put , it's focusing on engaging the muscle you're working . It's actually another form of mindfulness . Now think about it .
When you're doing a bicep curl , are you just hoisting it up or are you really thinking about each element of the movement , about squeezing your biceps the whole way through ?
Studies , including by lots of people you would know , like Dr Brad Schoenfeld , for example have shown that focusing on the muscle being work can actually enhance muscle activation , which does mean better workouts , more effective results . But how do you do this ?
I would say it starts by slowing down , and actually this is a good principle for a lot of what we do in the gym . Instead of just going through mindlessly and slamming the weights and potentially leaving so many gains on the table , lift slower and with intent . Don't crank out the reps . Focus on each phase of the movement .
When you're doing a leg press , think about your quads and glutes and how they are driving the movement all the way through , and then coming back into the . Eccentric Visualization is part of this . Imagine the muscle fibers contracting and lengthening .
It not only improves your form , because examining what you're doing will help with your form , but it also deepens the connections between your brain and muscles , which can also potentially lead to more efficiency . It's yet another form of neuromuscular adaptation . And let's not forget about the load .
When you use mind muscle connection , you can sometimes get a lot more out of slightly lighter weights . And I'm not asking you to lighten your weights . I still want you to progress and stick within your rep ranges and hit your numbers as best you can .
But by focusing on the mind muscle connection you can potentially get more effective reps versus when you're maxing out without proper form or focus , thus getting more out of lighter weights .
And then the last thing is you're not going to get good at this unless you practice it right , because if you practice this connection it's like any other skill , the better you get at it .
So if you consciously and maybe even physically write it down that you're going to start each workout with a few minutes of focused mindfulness when you do your warm up , that will get you in the right frame of mind for applying that principle to the set itself .
And honestly , anything you lift , any movement you lift , there is some element of this connection , regardless . It's a way to focus on the lift and get it right . It's not just pro science , it's a legitimate technique to enhance your training and moving them , moving those weights with purpose .
Remember , your body is the ultimate machine , but your mind is the one calling the shots and if you can master both , that is where you get the most results . Thank you for tuning in to another episode of Wits and Weights .
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