Hello Fit Fam, after part one, we resume with our mind- muscle connection. Let’s dive into it.
How about Hip-thrusts?. They Focus on mainly two muscle groups(Glutes & Hamstrings) , clearly Glute activation
will be the most dominant one.
What about the Romanian Deadlifts? Now these ones give me trouble , i always require deep
muscle mind connection to try isolate my hamstrings and using moderate to high reps is what works for me. It is known to be an
exercise that mainly works on Hamstrings though it also activates the glutes and even lower back.
I have found that with this exercise weight and range of motion comes in play.
Lighter loads has always helped me with a deep muscle mind connection as compared to
heavy loads. Also for some exercises you’ll have to perform them at a slow tempo while
others at a high tempo to achieve the mind-muscle connection. For others the rep count can
affect or help me achieve the mind muscle connection.
But generally, executing an exercise in a controlled tempo will easily facilitate effective
This observation shines a bright beam of light on a conclusion that i came up with for
External focus( mainly form and posture) will help much with strength & endurance while as
Internal Focus (muscle mind connection) will help with Hypertrophy and deep isolation work
for effective muscle recruitment..
My last observation caused me to ask a question, “Is it possible to have an effective
mind-muscle connection while lifting heavy weights?”
So i researched and found that yes you can,using these methods;
Before doing your heavy lifting sets, use Light weight or bodyweight for muscle activation
with focus on mind-muscle activation of that specific muscle you want to work on or do your
Heavy lifts with emphasis on external focus like form then go light load with emphasis on
internal focus(muscle mind connection).
Try these and see which one will work for you.
Some people believe that simply using the right form to execute an exercise is all you
need to activate it while others emphasize on muscle mind connection..
With experience in both Calisthenics (Bodyweight training) and Bodybuilding. , i have
observed that my mind-muscle connection is better than many bodybuilder friends of mine
who started lifting before me and this made me appreciate the fact that ,one, i started with
bodyweight before getting to weights and just as we have learned that light weights helps
with quality mind-muscle connection and secondly calisthenics really helps us be so aware of
almost every muscle in our body.
But well, as the adage goes, “ one man’s meat is another man’s poison”. Experiment and see
what improves your mind muscle connection and stick to it and be a master of it to reach your