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Mind Muscle Connection - Train Your Brain For Better Workouts
Small attention to details such as form, rep speed and consideration toward goals with volume and load is needed. Close attention to feeling the load both directions and through the exercise is one of the problems with the heavy lifters. Many times to overload you have to throw a little, which can be done safely and toward teaching the body to accept a new load but this is not how you should train every session, then you lose contraction more so than you train it and basically waste your time. In tune with this is the load aspect. You don't want to lift more than the percentage you need toward the goals you are seeking. Reps of 4 or 6 will not get you size, you will get strong. 1 rep max is great for power but not for tone. You have to consider the science, the real science behind training and not just what the egos try to tell us. Sets and reps should be considered, don't undercut your ability yet don't overdo and then miss the reps required. Keep ego out of things and train smart. This is me telling myself this as much as I am saying so to you! No one is immune to the ego when it comes to working out. Think about full range of motions versus pulsing to get done faster. There is a time and place for pulsing too but those who go in and rush every time - you are the ones I am talking to about speeding! There is no way around it so you have to take the time to think through while you lift. In review, do you feel the lift, from the time you start your first rep, to the end of the last rep? Are you feeling the pull and the push in the muscles which are working as well as those supporting? Are you feeling to make sure you do not jar the joints by jerking at the mid or end of the movement but instead padding the reps to avoid this? Try not to let the training become mindless! You can reduce injury and increase your results in a big way by giving some mind to your movements while you are doing them. Sometimes it helps to watch yourself in the mirror in order to attend to your form, speed and range. You will find over time that your improved form and speed will become second nature and it won't take as much of your attention as it does at first. Awareness is the key!
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How
many times have you got into the gym and watched some of the patrons
mindlessly lifting, sullenly doing their mundane workout without
an inch of thought. No attention to the lifting up or down, not
changing things up and getting more bored by the session? It's great
that they are getting in to train but without a bit more thought,
the stimulation of working out dies. Results can also plateau in
this situation causing motivation to drop and for the exerciser
to spiral into a vicious cycle.
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