If you could see inside the mind of the young Arnold Schwarzenegger in the middle of a two-a-day chest workout, what do you think would be playing across the video screen in his brain?
Here’s a hint. From a very early age, Schwarzenegger had a vision for what he wanted his life to look like. And that mindset followed him everywhere, even to the gym.
So in the middle of two-a-day chest workout cranking out reps on the bench press, he wasn’t thinking about going to the movies, where to take a vacation, or work-related issues. He was hyperfocused on training the muscles of the day, chest/back, legs, arms, shoulders, abs.
Whatever muscle group he was training for the day got a much bigger workout than simply lifting weights. That’s because Schwarzenegger spent just as much time training his mind as he did his muscles. Here’s how he puts it:
“What puts you over the top? It is the mind that actually creates the body, it is the mind that really makes you work out for four or five hours a day, it is the mind that visualizes what the body ought to look like as the finished product.”
The Mind Muscle Connection
Before you dash off to the gym, slap some weights on the bar and hustle through your next workout, I want you to think about the muscles you’ll be training.
Instead of thinking about your favorite TV shows, plans for the weekend, or anything else when you’re lifting, I want you to focus on one thing. Think about the muscle you’re targeting while you’re counting reps and going through each phase of a movement (concentric, isometric, and eccentric).
This is the foundation for developing the mind-muscle connection Schwarzenegger was talking about.
And it’s not just bro science.
In a recent study published in the European Journal of Applied Physiology, researchers looked at electromyography data when a group of people were performing the bench press. They wanted to find out if concentrating on specific muscles while lifting could increase muscle activation.[1]
Here’s what’s interesting: They were able to prove the mind-muscle technique like Schwarzenegger and others have been using for years works.
Specifically, concentrating on your pecs when you pull the weight off the rack, slowly lower it to your chest in line with the nipple, and push the bar back up stimulates more muscle fibers than when you don’t.
Interestingly, they also found that concentrating on your triceps (a secondary muscle used in the bench press) can also help increase pec muscle engagement.
Brain Before Brawn
You might think all you really need to do to get lean or build muscle is to lift heavier or level up your volume and crank out a ton of reps.
But if you’re thinking about anything other than the muscles you’re training during a workout, you’re missing out on the power of the mind-muscle connection.
Think of it like this: Brain before brawn.
You can’t move a single muscle until your brain tells your body it’s time to move.
Practice this and you’ll develop a stronger line of communication between your brain and your body. It’s a recipe for strength gains, and muscle growth. Work on improving the mind-muscle connection, and you’ll recruit more muscle fibers every time you lift.
In another study on the mind-muscle connection, researchers put three groups of people through a series of exercises over a 12-week period.[2] And they found that those who concentrated on specific muscle groups during the workouts achieved greater results.
“We conclude that the mental training employed by this study enhances the cortical output signal, which drives the muscles to a higher activation level and increases strength,”
says lead researcher Dr. V.K. Ranganathan.
4 Rules to Improve the Mind-Muscle Connection
If you want to get the most out of every workout, show up to the gym focused on the muscles you’re be training for the day. These four strategies will help you improve the mind-muscle connection to build muscle, improve coordination, and get stronger:
1. Get Over Lifting Heavy
There’s nothing wrong with putting more weight on the bench press. But if you’re struggling to lift a load that’s more than you can handle, it’s going to be touch to concentrate on your pecs, or whatever muscle you’re training based on the exercise.
If you want to increase your mind-muscle connection, it’s not about the weight. Drop the weight by just a little, and you’ll set yourself up for success.
2. Always Warm Up
Before you jump into a workout, spend some time warming up the specific muscles you’ll be training for the day. A few minutes of stretching or resistance band work can increase blood flow and activate neurotransmitters in your brain. Using a light weight and performing 1-2 sets of 15-20 reps can also be a great way to warm up before lifting heavier.
Contract your muscles as you warm-up, and think about each phase of the movement. At the top of a contraction, squeeze your muscle and hold it for 1-2 seconds. And instead of looking in the mirror, close your eyes and visualize your muscle contracting as you warm up. It’s another way to strengthen the mind-muscle connection.
3.Use Slow and Controlled Reps
Maybe you’re in a rush, so you grab a set of dumbbells and crank out a sloppy set of shoulder presses. Don’t do this. OK? Every time you lift, use good form.
Instead of rushing through a set, use slow and controlled movements.
For example: Grab a set of dumbbells. Slowly bend at the elbow, and move your arm upward until your bicep is fully contracted. At the top of the curl, squeeze your bicep. Then slowly lower the dumbbell back to the starting position.
4. Fit in Some Flex Time
Arnold Schwarzenegger used to finish off a serious workout with another hour of flexing and posing. It was hard and exhausting, but it’s a mind-muscle connection activity that helped him become one of the most decorated bodybuilders in history.
Here’s an alternative to finishing your work with a flex section. Flex between sets. Why does it work? Flexing helps push more blood to your muscles to give you a pump. And when you look in the mirror and see how jacked you are, you’re also strengthening the mind-muscle connection.
Want to learn more techniques to create a mind-muscle connection? My customized training and nutrition programs include warm-up exercises and strategies you can use to maximize the benefits of this often-overlooked strategy and unlock incredible gains.
References
1. Calatayud, J. et al. (2016). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology. From: https://www.ncbi.nlm.nih.gov/pubmed/26700744
2. Ranganathan, V.K., et al. (2004). From mental power to muscle power–gaining strength by using the mind. Neuropsychologia. From: https://www.ncbi.nlm.nih.gov/pubmed/14998709