Mind-Muscle Connection

Going through motions relies on mostly momentum and gravity using very little muscle.

For your muscles to grow you have to actively contract them by mentally thinking about that muscle during the intended lift.

Test:
1. Standing upright with no weight, curl up each hand as you were to perform a basic biceps curl
2. This time as you curl, focus on contracting (flexing) your bicep the entire motion up and resist gravity back down

Feel the difference? The latter should be much more challenging because you are actually using that muscle to perform the exercise - not the momentum or flow of gravity.

Be aware of the muscles you are trying to hit with each exercise you perform. As you move through the motion, focus on contracting that muscle. This new level of concentration actually makes you work harder, thus you burn more calories and build more lean muscle.

To practice your mind muscle connection, perform the following motions throughout the day. Pick one motion an hour and go through 30 reps in a row – focusing on the intended muscle
• Frontal Press: Pectorals
• Overhead Press: Deltoids
• Triceps Extension: Triceps
• Bicep Curls: Biceps
• Leg Extension: Quads
• Leg Curl: Hamstrings
• Calf Raise: Calves