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''Should you focus on the muscles you want to train during exercise to take advantage of the mind-muscle connection?
A new study by Fujita et al. suggests it won't help.
2 Groups performed seated rows at 70% of 1RM until they lost movement velocity (so quite submaximal), either with no instructions or with the instruction to ‘pull from the back’.
Pulling from the back increased lat activity during the first 2 reps by a considerable 15%; it also decreased posterior deltoid activity by 14%.
Midway through the set, posterior delt activity was still suppressed compared to the control group, whereas lat activity was no longer increased.
At the end of the set there was no difference in either muscle’s activity anymore, nor was there any difference in any other muscle throughout the whole set.
Basically, focusing on the mind-muscle connection is probably wasted effort when you're training hard with good technique, as you'll then reach maximal muscle activity anyway.
Focusing on internal cues rather than performance has also been found in many studies to reduce performance and decrease total work capacity.
This study confirms earlier findings that our ability to selectively train a muscle group by focusing on it is very limited even with very submaximal exercise and effectively zero when training anywhere close to failure.
These findings strongly question the bro bodybuilding wisdom that the mind-muscle connection can help you gain muscle. It typically reduces performance without meaningfully altering muscle activity, so it's likely bad for strength development without any benefit for overall muscle growth.''
A new study by Fujita et al. suggests it won't help.
2 Groups performed seated rows at 70% of 1RM until they lost movement velocity (so quite submaximal), either with no instructions or with the instruction to ‘pull from the back’.
Pulling from the back increased lat activity during the first 2 reps by a considerable 15%; it also decreased posterior deltoid activity by 14%.
Midway through the set, posterior delt activity was still suppressed compared to the control group, whereas lat activity was no longer increased.
At the end of the set there was no difference in either muscle’s activity anymore, nor was there any difference in any other muscle throughout the whole set.
Basically, focusing on the mind-muscle connection is probably wasted effort when you're training hard with good technique, as you'll then reach maximal muscle activity anyway.
Focusing on internal cues rather than performance has also been found in many studies to reduce performance and decrease total work capacity.
This study confirms earlier findings that our ability to selectively train a muscle group by focusing on it is very limited even with very submaximal exercise and effectively zero when training anywhere close to failure.
These findings strongly question the bro bodybuilding wisdom that the mind-muscle connection can help you gain muscle. It typically reduces performance without meaningfully altering muscle activity, so it's likely bad for strength development without any benefit for overall muscle growth.''
Menno Henselmans
Menno Henselmans. 194.399 vind-ik-leuks · 32.753 personen praten hierover. Science to master your physique. Best-selling author, scientist, international public speaker & coach
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