A new study reports that focusing attention on the deltoids during the shoulder press increases deltoid muscle activity, whereas focusing on the triceps increases triceps activity. These findings are consistent with the broader body of research and lend support to the bodybuilding concept of using a "mind-muscle connection" during training for muscular development.
To date, my lab has conducted the only longitudinal study to directly examine whether this strategy influences muscle growth (PMID: 29533715). Participants performed arm curls and leg extensions with moderate loads (8–12 RM). One group used an internal focus by consciously contracting the target muscle on each repetition (i.e., "squeeze the muscle"), while the other group used an external focus (i.e., "move the weight").
The results were mixed: participants using a mind-muscle connection experienced greater hypertrophy of the biceps, whereas quadriceps growth was similar between groups.
Because several participants reported that they could visualize and focus on their biceps more effectively than their quadriceps, we speculated that the effectiveness of the strategy may depend, at least in part, on one's ability to direct attention to the target muscle. More research is needed before drawing definitive conclusions.
From a practical standpoint, it would appear that those seeking maximal hypertrophy should consider adopting a mind-muscle connection when using moderate loads: it may enhance adaptations and there doesn't seem to be a downside to the approach.
https://t.co/NqP3eqKNUd
"Not statistically significant" does not necessarily mean "no differences." The two terms are commonly conflated in exercise science research, which confuses messaging to the general public. We need to do better...
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Static stretching training programs do not just increase the flexibility of the stretched limb. They also increase the flexibility of unstretched limbs. This is because the flexibilty increase is underpinned by increased stretch tolerance, which is a global phenomenon.