Life with Ken

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One of the ways you can amplify muscle growth is through mind muscle connection. Mind muscle connection is just as it sounds, it’s your mind being able to effectively identify and isolate a specific muscle. This is usually a more salient experience when the muscle being identified is under some sort of pressure. Mentally isolating a body part under load is beneficial because you can then allocate force, energy, and effort to that muscle, creating the conditions for you to work that muscle in a way that leads to more growth. 

Sometimes when you are flexing you can feel and identify the specific muscles in your body, but other times the best way to experience this is through weightlifting. Body builders enjoy activating their mind muscle connection because it can help develop an isolated muscle group. Sometimes as you workout, you may find it difficult to activate or feel certain muscles. As an example, it takes a conscious effort for me to activate my calf muscles. 

There are a few moving pieces but essentially, in addition to making sure I am doing the right movements I also make sure I am squeezing and stretching my calves in particular when I am doing the movements that way I can feel my calf muscles working, and I can make that mind muscle connection of, this is what it feels like for my calf muscles to be worked and under pressure. Growth comes from that level of awareness, again, because through mind muscle connection you can be intentional about the amount of pressure you put on particular muscles. 

Here are three ways you can improve your mind muscle connection and start seeing more desirable results: 

1. Isolated Movements – I like the bro-split. The bro-split can get a bad rap. Some people probably don’t know what the bro-split is. Some people encounter the word “bro” and get insecure. Basically all a bro-split is, which is great for mind muscle connection, is working out isolated muscle groups. A bro split says today I’m working out chest. Wednesday I’m doing shoulders and triceps. Thursday I’m doing back and biceps. Friday I’m doing legs, so on and so forth. You can break down your workouts however you see fit, but the point is, to improve mind muscle connection, work out one specific muscle at a time and learn and connect with what it feels like for that muscle to be fatigued. The bro-split is a great way to do this, but you can isolate movements in a myriad of ways. 

2. Concentric and Eccentric Contractions – Concentric contractions is when a muscle is shortened under pressure, while eccentric contractions is when a muscle is lengthened under pressure. Basically when you workout you want to be able to stretch and squeeze your muscles appropriately, and in doing so, by being conscious of what the squeezing and stretching feels like depending on the muscle, you can grow your mind muscle connection.     

3. Use Lighter Weight – When you lift heavy weights, especially if it’s close to or above your max, it’s more difficult to isolate a muscle because your body starts recruiting other muscles and body parts to help you move the heavy weight. Lighter weights are generally less stressful to your body which makes it easier for you to isolate a muscle and focus on identifying a connection with that muscle. 

These three ways are the main ways you can develop your mind muscle connection. Mind muscle connection is your ability to identify and feel a specific muscle on your body. It’s easier to stimulate this connection under pressure by lifting weights. The more you improve your mind muscle connection the more you’ll be able to grow your muscles and improve your physique. Other benefits of mind muscle connection include improved recovery time, less chance for injury, better body coordination and overall improved self-awareness. In addition to these three techniques you can also try visualizations, where you visualize the muscle you are working and connect with the real time process of your muscle fibers being shredded to grow back stronger, muscle fatiguing, and awareness of your movements. 

You can also have a gym partner help you identify the body parts that should be at work when you’re doing different exercises. Having someone who can help you feel your muscles can also help you improve your mind muscle connection because you have awareness of that muscle in proportion to your body. The common denominator with all of these techniques is being able to feel your muscles. Weightlifting is a great way to feel your muscles because the purpose of weightlifting is to put your muscles under stress and to fatigue them. When you work out, take the extra step to feel your muscles and not just lift weight, that cognitive and physical difference can be the thing that will take your workouts and physique to the next level.

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