Add 4 Ways to Build a Stronger Mind-Muscle Connection Vital Whole Human T Nation by Biotest

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 By slowing down the descent of a weight and maintaining tension throughout the entire range of motion, you increase the "time under tension" for the muscle fibers. Many lifters focus solely on the "lifting" part of a movement, but the "lowering" or eccentric phase is where significant muscle damage and growth occur. This constant challenge forces the muscle fibers to sustain microscopic tears, signaling the body to repair them larger and stronger than before. If you’re familiar with strength training, you’ve probably heard someone say… Go until it feels tough! Do it while training if you can — during your first two reps — to know whether you’re having a productive workout. Keep your mind on how your muscle contracts as you perform a range of movements instead of being mindful of your appearance. Stopping after every prolonged rep is one way to feel your muscles working.
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 By focusing your mental attention on the specific muscle being worked, you can increase the recruitment of motor units and improve the quality of each contraction. Without this incremental increase in demand, the body finds no biological reason to invest energy in building additional muscle tissue, leading to a plateau in physical development. Ask a training partner to touch your muscles if they’re out of reach for you. Paying attention to verbal instruction to help your mind and muscles communicate may be counterintuitive, but it works. A 2012 paper discovered that the mind-muscle connection’s effect diminishes between 50%-80% 1-repetition maximum. In addition to your general warm-up, flex and relax the muscles you want to focus on. Using the mind-muscle connection is a skill.
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